Dryland training is crucial for swimmers that want to compete at a high level. There’s a reason why virtually all elite swimmers do some form of it and USA Swimming advocates it. It can prevent injuries, correct imbalances, and improve performance in the water. Overhead athletes, including swimmers, present with some unique considerations that need to be taken into account when completing a dryland training program. We’ll cover three common dryland exercises that are not good to do because of their injury risk, and we’ll provide alternatives so you can train safely.
As it turns out, the difference between first and eighth place can highly depend on how well a swimmer starts and executes his or her turns. Swimmers can achieve their fastest speeds off the start, so being strong in this area can be a game-changer in boosting performance and gaining an advantage over competitors. Turns are crucial to performance as well with the underwater phase making up as much as 30% of the distance covered in a race (1).
The swimming population has been our fastest-growing demographic, so we've had a decent amount of assessments within the last year. At Achieve, we're big on assessing, and not on guessing. When we get a swimmer in the door, there are a whole host of things we're looking for. A thorough assessment should include both general and specific components.
1 lb boneless, skinless chicken breasts
1 cup onion finely chopped
2.5 cups red or orange peppers chopped in small pieces
1 cup pumpkin puree
1 teaspoon chili powder
2 teaspoons paprika
½ teaspoon cumin
1 teaspoon garlic powder
1 teaspoon pepper
½ teaspoon salt
1 cup chicken stock
avocado or guacamole, green onions (for serving)
Chop onions and peppers.
Lay chicken breasts along the bottom of the crockpot.
Cover chicken with pumpkin puree, onions/peppers and spices.
Add broth, cover and cook on low for 6 hours
After 6 hours, shred chicken breasts. You can shred them right in the crockpot with two forks or remove from the pan and pull apart on a cutting board. The chicken will be tender enough that it falls apart. Stir the chicken in with the other ingredients
Optional if you have time: Allow the chicken to sit for an additional 10-20 minutes after shredding the chicken. The chicken will absorb some of the liquid and thicken the chili.
Garnish with avocado or guacamole + enjoy!
- 1 cup Unsweetened Vanilla Almond Milk
- 1.5 TBS vanilla protein powder
- ½ cup frozen mixed berries
- ½ banana frozen
- 1 cup spinach frozen
1. Put ingredients into your blender.
2. Serve & drink immediately for best taste!
- 1/2 cup apple sauce
- 3-4 eggs
- 1/4 cup melted coconut oil
- 1/2 cup coconut flour
- 1 cup unflavored protein
- 1/8 teaspoon of Himalayan salt
1. In a medium bowl, whisk applesauce, eggs and oil together thoroughly
2. Stir in coconut flour, protein powder and Himalayan salt and allow to sit for 5 minutes
3. Heat coconut oil in large skillet over medium-low heat
4. Once hot, drop batter into skillet and fry until bubbles form on one side. Flip, finish cooking and enjoy!
- 3 tbsp. extra-virgin olive oil
- 1 tbsp. lemon juice
- 1 tbsp. chopped dill, plus more for garnish
- 1 tbsp. chopped parsley, plus more for garnish
- 2 cloves garlic, minced
- kosher salt
- Freshly ground black pepper
- 4 skinless boneless chicken breasts
- 1 zucchini, halved and thinly sliced
- 2 medium tomatoes, halved
- 1/2 red onion, sliced into half moons
- 2 lemons, thinly sliced
- Preheat oven to 400º. Place chicken on a cutting board and make 5 slits in each breast, being careful not to cut through completely. Transfer to a small baking sheet.
- In a small bowl, whisk together olive oil, lemon juice, dill, parsley and garlic. Drizzle over chicken breasts, making sure olive oil mixture gets in the slits. Season with salt and pepper.
- Stuff each chicken breast with zucchini, tomatoes, red onion and lemons.
- Bake until chicken is cooked through and no longer pink, about 25 minutes. Garnish with more dill and parsley. Serve warm.
Strength and conditioning training isn’t just for the typical sports like basketball, soccer, or football. It’s for all athletes, dancers included. This is an often overlooked area in many dancers training, but it really shouldn’t be!
The athletic components of dancing like jumping, landing, and holding positions are all made easier and better with a solid strength training program focused on perfect technique.
The problem is the benefits and techniques of strength training simply aren’t taught in the studio.
Strength and conditioning can easily:
- Improve joint mobility
- Reduce injury rates
- Improve postural alignment
- Increase core and general muscle strength
- Balance muscular imbalances associated with repetitive dance training
It’s true - you can’t just dance. There’s a reason why other athletes include strength and conditioning in their training for sports. It makes them more athletic and better athletes.
Now, let’s dispel some of the common myths associated with strength training that tends to hold most dancers back, starting with the most prevalent one…
Myth #1: Strength training will make you big and bulky.
This is easily the most common misconception we see with almost all female clients, not just dancers. The truth is nobody gets muscular and bulky by accident. Even for the most successful bodybuilders, it takes an incredible amount of time, effort, resources, and commitment (and sometimes hormones) to look the way they do. Everything from nutrition to sleep to multiple training sessions per day all have to be carefully calculated and planned.
Supplemental strength and conditioning training done one to (ideally) two times per week is certainly enough to reap the rewards of training, but not enough to cause large increases in muscle mass. This is especially the case for female athletes since males have roughly 16 times more testosterone, one of several key muscle-building hormones.
Myth #2: Strength training will make you less flexible.
What if I told you that strength and conditioning can actually improve and maintain flexibility? It’s true, but unfortunately, much of the dance community is either intimidated by strength training or they believe it could be detrimental. It’s unfortunate as they’re definitely missing out.
A component of this involves the idea that strength training will make you lose range of motion, but this couldn’t be further from the truth. In reality, strength training through a full range of motion not only can make you maintain or even improve flexibility, but it also can allow you to better control the range of motion you have. Sound like it could benefit a dancer? Absolutely.
A 2017 study in the Journal of Strength and Conditioning Research found a nine-week strength training program significantly improved dance performance (1). Of all of the parameters measured, the most impactful included core strength, muscle balance, control of joint while jumping and landing, and flexibility. In the authors’ words, “It is recommended that dance schools consider utilizing...strength and conditioning coaches that can deliver systematic resistance training to adolescent dancers.”
Another study done in 2011 found similar gains in flexibility between a group completing full range of motion strength training exercises and traditional static stretching (2).
Myth #3: I don’t have the time to fit strength training in my schedule.
Let’s face it, we’re all busy. Young and old, we all have busy schedules and seemingly not enough time for a lot of stuff. Luckily, you don’t need a ton of time to make some great progress following a strength training program.
Our most successful athletes train with us twice per week for one hour. That’s it. We’ve had unbelievable success getting our swimmers faster times, our baseball players faster throws and swings, and our basketball players better jumps. It truly doesn’t take a lot of time.
In fact, the 2017 study referenced above only involved two training sessions per week. Several other studies also included twice per week training sessions with substantial results (3,4). Simply put, 120 minutes of strength and conditioning per week can make a substantial difference in dance performance.
Clearly, dance, just like any sport, can be greatly improved through strength and conditioning training. While there are many common misconceptions around training outside of dance, it can be just the improvement needed to take dance performance to the next level.
Have some questions?
To learn more information about our services, please visit our Athletic Development page. Otherwise, feel free to send us an email at Contact@Achieve-PersonalTraining.com or just visit our Contact Us page to send over any questions or comments you may have.
Dowse, R., McGuigan, M., & Harrison, C. (2017). The effects of a resistance training intervention on strength, power, and performance in adolescent dancers. Journal of Strength and Conditioning Research, published ahead of print.
Morton, S., Whitehead, J., Brinkert, R., & Caine, D. (2011). Resistance training vs. static stretching: effects on flexibility and strength. Journal of Strength and Conditioning Research, 25(12), 3391-3398.
Brown, A., Wells, T., Schade, M., Smith, D., & Fehling, P. (2007). Effects of plyometric training versus traditional weight training on strength, power, and aesthetic jumping ability in female collegiate dancers. Journal of Dance Medicine, & Science, 11(2), 38-44.
Koutedakis, Y. & Sharp, N. (2004). Thigh-muscles strength training, dance exercise, dynamometry, and anthropometry in professional ballerinas. Journal of Strength and Conditioning Research, 18(4), 714-718.
Due to all of the low carb information being tossed around in the last several years, it has become more and more prevalent for new clients to attempt to completely eliminate carbohydrates in the hopes of losing weight. The truth is you absolutely need glucose for normal body functioning, and eating carbohydrates is the easiest way for this to happen. While it's true that you can make glucose from protein or fat, unless you have a clear reason for eliminating carbohydrates from your diet, it's best to include them. Let's take a look at why that is.
As mentioned above, we need glucose to live. Whether that's from a potato or converted from a protein, it's an absolute necessity. For instance, the brain requires about 130g of glucose per day (1). Outside of our organs requiring carbohydrates, they also provide us with faster-acting energy. Think about activities lasting somewhere in the vicinity of 15 seconds to 2 minutes, such as a sprint. And, many people just function better with some carbohydrate intake. If you've ever cut most out of your diet for a period of time, there's a good chance your were absolutely miserable.
There are some hormone changes that can occur from drastically reducing your carbohydrate intake. Effects such as decreased testosterone, decreased estrogen, decreased progesterone, increased cortisol, increased LDL-cholesterol concentrations, and irregular periods have been shown in several studies (2, 3, 4, 5). Granted, the studies were comparing ketogenic diets versus non-ketogenic diets, but it still can explain some of the effects from very low carbohydrates. A ketogenic diet is one in which carbohydrate intake is so low that the body begins using ketones (proteins) as fuel rather than carbohydrates.
The exact amounts of carbohydrates people intake will vary greatly depending on several factors including body size, amount of lean mass, the activity level, age, genetics, and preference, to name a few. In general, though, 1 cupped handful of healthy carbs for women and 2 cupped handfuls for men are recommended to start with. By healthy carbs, I'm referring to foods that are higher in fiber, which also are slower-digesting. This is completely doable by eating:
Legumes and beans
Some whole grains (depending on your goals)
It can't be stated strongly enough, the type of carbohydrate you eat is crucially important. Not all carbs are created equal. For instance, eating an apple is very different from eating a piece of cake. An apple contains fiber (both soluble and insoluble), plenty of nutrients, and will keep us much more satiated than cake, which is devoid of nutrients, stimulates our appetite, causes a spike in insulin (a storage hormone), and leads to greater blood sugar fluctuations. As much as possible, we're looking to get more of the healthy type carbohydrates. A great rule of thumb is that if it comes out of a box, it's not a great source.
It's best not to start out by eliminating carbs altogether in your weight loss journey. That is most likely too challenging and usually unnecessary. Plus, there are valuable nutrients in healthy carbs that you should be getting regularly.
1. Fuhrman, Joel (1995). Fasting and Eating for Health: A Medical Doctor's Program for
Conquering Disease. New York, New York: St. Martin's Press
2. Johnston CS, et al. (2006). Ketogenic low-carbohydrate diets have no metabolic advantage over nonketogenic low-carbohydrate diets. American Journal of Clinical Nutrition, 83(5), 1055-61.
3. Lane AR, Duke JW, Hackney AC. (2010). Influence of dietary carbohydrate intake on the free testosterone: cortisol ratio responses to short-term intensive exercise training. European Journal of Applied Physiology, 108(6), 1125-31.
4. Brinkworth GD, et al. (2009). Long-term Effects of a Very Low-Carbohydrate Diet and a Low-Fat Diet on Mood and Cognitive Function. Arch Intern Med, 169(20), 1873-1880
5. Soenen S, et al. (2012). Relatively high-protein or ‘low-carb’ energy-restricted diets for body weight loss and body weight maintenance? Physiol Behav, 107(3), 374-80.