Participants in the World Clinic will receive a three-hour interactive workshop on instructing and implementing stability, injury resilience, strength, and power exercises for age groups and senior swimmers.

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The interactive workshop helps provide a clear understanding of how these exercises relate to swimming performance and enables the transfer of gym-based training to the pool.

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Participants will also receive access to video content, which succinctly overviews exercise physiology, research, and rationales for combining strength and conditioning programming with pool training to increase speed and endurance in competition.

A presentation copy with exercise videos is provided after the course.

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Interactive workshop

Section 1:  Swimming Strength: Core, Conduit, and Context – Creating a foundation for swimming strength in the gym. (Short lecture and interactive workshop formats)

This section links the development of stability by emphasizing improved strength and stability in the trunk and torso, or, as the course calls it, the "platform."

The content consists of about 15 minutes of exercise science, muscle anatomy of the linked muscle systems, and 40 minutes of hands-on instruction. Primary exercise equipment will be bodyweight movements, bands, and suspension trainers.

These exercises are appropriate for swimmers aged 10 through seniors.

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Section 2 – Power through the platform: Adding strength equipment to programming. (Interactive workshop format)

The second section builds on the knowledge gained from Section 1 and emphasizes instruction on adding strength equipment effectively to a solid, stable platform to improve swimming efficiency.

Medicine balls, dumbbells, and kettlebells are used in the 40-minute interactive workshop, and the content is suitable for age groups and senior-level coaches.

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Section 3  – Increasing strength and power in swimming: Exercises for a strong program. (Interactive Workshop Format)

This section consists of 45 min. of basic instruction in movement preparation exercises to develop proper technique for the primary athletic training lifts of squats, deadlifts, kettlebells, and upper body pushing and pulling exercises.

Power exercises using medicine balls, kettlebells, and dumbbells are also included.

This content offers ways to introduce movement patterns to prepare 10-12-year-olds for strength and power exercises, as well as technical instruction for 13- and older athletes in the actual lifts.

 

Section 4: Putting it all together

An introduction to exercise selection, programming, and periodization content found in the video format. This information will help coaches understand how to integrate strength and conditioning knowledge into their current dryland programming.

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Video format content

Section 1: The rationales for developing strength and conditioning programming for swimmers. (Lecture format)

This section briefly overviews exercise physiology, research, and rationales for combining strength and conditioning programming with pool training to increase speed and endurance in competition.

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Section 2: Exercise selection, workout format, and periodization planning. (Lecture format)

This section covers program design and implementation for all phases of the season, from the start of the year to tapering for a championship meet.