A Dry Land Strength Training Swim Workout That Requires No Pool.

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Hi, I'm Ben Greenfield, and let's face it, sometimes you just don't have time to go to the pool. We all know that swimming is a great workout. And you might be a triathlete or a swimmer who also wants the competitive edge of being able to swim, but sometimes you just got to be able to simulate all, all that swimming without actually jumping in the water. So what I'm going to show you today is a dry land strength training workout that I can do in my hotel room, my bedroom, or here in my office. I like to put on my Speedo and goggles when I do my dry land strength training workout. But I'll leave that up to you. All right, let's jump in. The very first exercise that you're going to do is a squat jump. Now, when you do a squat jump, I would recommend that you actually keep your hands streamlined as they're going to be when you push off the wall of the pool. You get bonus points if you do the streamline. Drop into your squat, stand, jump, squat, stand, jump, squat, stand, jump. You're going to start with 20 of those. Now, right after you do those squat jumps, you're going to jump into a second exercise that's really going to boost your heart rate. And these are lunge jumps. What you want to do are 10 lunge jumps per side. So lunge jumps look like this.

You're simply going to jump and land again. If you are a pool swimmer, this is also going to be great for training your legs for when you push off the wall. Now, the next exercise that you're going to do is called a dive bomber, also known as a Hindu push up. It's great for developing a lot of that shoulder flexibility and strength you'll need as a swimmer. And you can work on your breathing as you do this, too. You simply dive down.

Swoop up, look at the sky, come back and dive through. It's called a dive bomber. One more time. Dive down, swoop up. Strengthening all those shoulder muscles for swimming. And swoop back. Dive bomber, pushup. Your next exercise is simply going to be our a regular squat. You're going to do 20 of these again, bonus points if you streamline. Simply drop into the squat and stand. Believe it or not, it's actually kind of difficult to do a squat with your arms overhead if you're not used to doing a squat in that way. Okay, so your next exercise is going to be a lunge with a twist. And this is going to work many of the core muscles that you're going to use as you twist side to side while you swim. If you have a room that you're able to walk across, you can do this as you walk across the room. If you're stuck in one spot like I am right now, you can, you can simply do it stationary. What you do is you step back into a lunge and you twist away from the leg that's stepping behind you. So I would twist this direction and back. Now, if you have something heavy that you can hold like a weight, all the better. But you don't have to. Now if you don't have a weight to hold, you can also take your arms, put them out to the side, and as you twist, get a little bit of rotation that way and you actually feel that more in your core. Alright, a few more exercises. Next you're going to work some of the core muscles responsible for swimming. So you're going to drop down into a front plank position and you're going to tap your legs. Bend and tap. Okay, 20 of those for each leg. Next you're going to move into a side plank position and do an exercise I call a side plank rotation where you reach under, then over under, and then over again 20 times per side. So you do all your reps to one side, then all your reps to the other side. Now there's two final exercises that you'll finish up with. One is one of my favorite exercises for swimmers, swimmers shoulders and swimmers low backs. It's called the Superman. Simply get into this position, lift all four limbs off the ground, hold for a three count. Two, three and down. Okay, you're going to do 20 of these and then your final exercise, you'll turn around, put both hands underneath your butt, come up, point the feet and do a flutter kick. If you want to make this a little bit more difficult, take your hands out from underneath your butt, hold them at your side and do your flutter kick this way. Now, once you put all those exercises together, what you're going to do is go through them all one time and for an even better workout, repeat for two to three times. You're going to feel like you just climbed out of the pool by the time you finish this dry land strength training workout for swimmers. I hope you enjoy. I'm Ben Greenfield from BenGreenfieldFitness.com signing out.