Yes. We typically go through a stretch set that takes 25 mins and if we do a core/strength set it goes about an hour. These are just a few of our favorites. Although swimming may not be the best sport to lose weight, you can if you are careful about what you eat after practice. Try the Platinum bars from our site to replace some of your meals. Very healthy and good for you. Gary Sr.
Thanks...these are some of the best for gaining flexibility in the ankle and shoulder joints. You may not get to where these guys are over night...but it doesn't take long if you work at it daily. Gary Sr.
Good suggestion. There is a natural tendency to slow the arm swing during the one minute of intense swinging, as fatigue sets in. Having an audible sound to help prevent this slowing is a way in which the brain can try to avoid the temptation to slow down. We use a similar device in the water, called a Tempo Trainer by Finis. Makes sense to use it in dryland as well. Thanks for the tip.
good job guys. you both inspire me greatly in my attempt to make Good Will Swim Team in 2014. keep working hard Eric and Joshua, your name is constantly mentioned by swimmers in my club. i'll keep an eye on you
The first exercise on this video is called Yoga pushup. It stretches the lumbar spine (extension) in upward dog and the hamstring in downward dog positions
There are several factors in the best exercises for the elderly. One resource I found which successfully combines these is the Seniorcises (google it if you're interested) it's the most incredible blueprint that I have ever seen. look at the great info .
Thanks! You are on the right track if you're new to the sport.... increasing ankle flexibility is key for you to develop your kick. Because there is so much tissue and cartilage in the ankle joint, you can see a lot of success IF you are consistent with your stretching. Start by using your fingertips and shifting your weight forward in the same position, sitting on your ankles, for a good amount of time, try soaking your ankles in hot water first... if you are really tight, or not...
Wow! this is the best training material of swimmers i found so far. Great find i must say but is there anytime more to it? I mean like do competitive swimmers also lift weight or do boxing or any other sport where speed is involved?
Actually boxing is becoming much more commonly used to train for swimming. Increases speed, rotation and power. We began using these in 2000 when Tim McClellan, an ultimate fighter, created the strength program for our swimmers in Phoenix. Tim is very creative. Michael Phelps and others are now using this technique or similar. Gary Sr.
I love the whole exercise workout especially the high arm punches, your shoulders are essential for swimming! I'm a little concerned about the ankle stretches though I think these need particular attention if someone wants to try this because that can go really wrong.
i know this is super late for a comment but should I still go to the weight room even after doing this 3x a week? if yes then should i do them on the same day or no? thank u so much!
That answer would depend on a few things - how old you are, how long you've done this 3x a week, what you plan on doing in the weightroom, etc. But to answer your second question, yes you can add these to the same day as long as you can maintain a high intensity, good luck!
You can do most of the stretches and dry land training in this video to help you swim faster. If your ankles are not flexible start with sitting on the tops of your feet for 30 secs to a minute, then work up to a stand, even with assistance with your hands
Hi raceclub team, I have a question regarding the sixth exercise where they strech their ankle ligament. What is the goal of that exercise and what are the benefits entering the water? To me it seems like it's a bit unnatural and unhealthy to overstrech those ankles like that. Please tell me your thoughts on that.
+Markus Schempp In order to kick fast in freestyle, butterfly and backstroke, one needs to have extreme plantar flexion of the ankle in order to get the surface to push water backward. Otherwise most of the force is down, not backward.
I'll be doing these at the park this evening. The ankle raise from sitting....😣😖......as a bjj practitioner ( blackbelt) helps a great deal when rolling with people who love ankle locks. 🙂
Yes...there is a lot more to it. Boxing exercises that teach quickness, rotation and power are also great. Dryland that helps swim-specific strength is great. Generally, heavy lifting is not good. In swimming reducing frontal drag will trump power any day.
Please be specific because I know 2 friends both are sprinters they swim in PSV stadium they are both ripped and are most of the time first. they lift heavy and are 6'11 tall
Thist type of dryland seem very efficient, but during the video i could not figure out if it's better to do it before or after the swimming , which one is better?
Hello thanks for the video , i have a question , Is 18 Too Late To Start Training For Competitive Swimming (Olympics) as I heard that most swimmers start at an early age btw im from morocco (There is no pro swimmers)
Its quite late to start training tbh usually people start competitive around 9 some as early as 5 in my country, but if your country have few pro swimmers I think there is definitely a higher chance of representing, I would suggest you just try it out if you are in top 2 for any event then you should stay on
Ull have to live a strict life u want to be able to. I started swimming at early 20's and doubled my speed. I'm still slower than university swimmers but I'm on a good track. It's hard but not impossible
Could you improve the last boxing exercise by working to a metronome, striving to incrementally increase the tempo over time, like musicians do with scales? Theoretically this seems right to me, but I'm no olympic swimmer. Interested in your thoughts on this, guys. Cheers.
what was the first workout called . can you give me tips on how to do it properly because when i watch it and do it i get confused because i want to look @ myself whiles doing it and my back arches in
Nice video, guys. I'm a 48 year old swimmer in Peru, I started swimming again two years ago for parents' olympics at my daughter's school after 28 years. Now I've lost weight and recovered strenght and resistance and did not make it bad. I'm in good cardiovascular health and without osteopenic problems. Could you please suggest me some land training accoding to my age and phisical status?? Thanks
So me and my friend both joined swimming the same day, and every time i race against him in a meet i always lose... I work really hard, i don't know if my friend does too. the point is that i keep losing to him, is there any tips that you could tell me that i should keep in mind when im swimming? My other friend is beating records in my town (he started a year be-four me) and he's a slacker in practice... is there something i don't know that they know?
i really like the last one although i’d need to remind my swimmers that it’s purely to induce stroke rate speed and i’d find a way to put the emphasis at the end instead of the front. Fun exercise anyways! thank you
there are multitudes of variables, some swimmers are just latently better than others but that does not mean hardwork will not let you improve. some athletes dont perform in races but do well in practice if so that is a mentality issue. counting on what stroke and what practices you are doing can vary results. if anything dont be too focused on your friend but focused on improving your best times.
the most weights they do are usually deadlifts/cleans but its not about muscle mass but muscle strength and endurance. flexibility of joints and muscles equal more power in the water and better range of motion
I'm still confused about the recovery part. Few friends of mine have been swimming for 10 years now and they told me they work their asses off for 7 days a week. When i ask them about muscle soreness they say they dont feel it but just because you dont feel it doesnt mean there isnt. How is that possible?
I'm 13 years old who loves to run but had to stop a year ago since I got osgood schlatter and I'm really trying to join a swim team but I'm scared that I can't keep up since I haven't been doing cardio to help my stamina
Hi! Don't be scared to try something new! Most programs around the world have entry-level groups for people that start at all ages and ability levels. There aren't many teams out there that are going to put you into a practice group that you aren't capable of keeping up with. Jump into the sport and be honest with your coaches...we're sure they'll take great care of you. Good luck!
My ankles are crying while watching this. My ankles are so weak that I'm wondering how in the world I don't injure them just from walking. Really enjoy watching your videos though!
There could be lots of reasons why your friend is beating you but cannot tell you without seeing both of you in the water. Come visit us together in a Race Club Camp and I will let you know what to do to make you both better. Or come alone if you want to get the edge on him.
We have a great 30 minute dryland stretch set that you could do daily. We work the ankles, hips, lower back, shoulders and core. Come visit us to see how it is done.
There are a few stretches here that should not be done. A stretch that involves someone else applying the force should never ever be done! Also those ankle stretches were worrying too
its cause theyre used to it. swimmers and most athletes work beyond what they call comfort zone. this is where you train so hard that your muscle soreness is in your daily life. also before races most athletes taper meaning they take 2-4 weeks easy before a big competition.
Not if you don't eat in a surplus if you eat to maintain muscle mass you create strength and not muscle:) and of course alot of muscle is going to slow down but a little will excatly help.
no need to bulk up for swimming. the lactic acid buildup will ruin any athlete. bulk up is for show. this is for athletic movement. athletes dont need flashy muscles.
I'll be doing these at the park this evening. The ankle raise from sitting....😣😖......as a bjj practitioner ( blackbelt) helps a great deal when rolling with people who love ankle locks. 🙂
Thanks for sharing these dryland exercises. They seem highly efficient!
+Kirosana Perkunos Thank you. They are designed for swimmers.
This is excellent training! Swimmers have to be in such amazing shape to compete. I know I"m about 6 years late, but thanks for posting!
You are welcome!
I can't wait to see the looks I get at the gym when I do the ankle jelly flicks :-D
good workout
thank you made this video.
i hope i can be a coach like you.
Yes. We typically go through a stretch set that takes 25 mins and if we do a core/strength set it goes about an hour. These are just a few of our favorites. Although swimming may not be the best sport to lose weight, you can if you are careful about what you eat after practice. Try the Platinum bars from our site to replace some of your meals. Very healthy and good for you.
Gary Sr.
Thanks...these are some of the best for gaining flexibility in the ankle and shoulder joints. You may not get to where these guys are over night...but it doesn't take long if you work at it daily.
Gary Sr.
1:45 had my first blast
4:47 had my second blast
Man you have an amazing way to train !
Good suggestion. There is a natural tendency to slow the arm swing during the one minute of intense swinging, as fatigue sets in. Having an audible sound to help prevent this slowing is a way in which the brain can try to avoid the temptation to slow down. We use a similar device in the water, called a Tempo Trainer by Finis. Makes sense to use it in dryland as well. Thanks for the tip.
Great swimmers have 5 disciplines: swimming, strength, mental training, nutrition and recovery. All are important facets of training.
good job guys. you both inspire me greatly in my attempt to make Good Will Swim Team in 2014. keep working hard Eric and Joshua, your name is constantly mentioned by swimmers in my club. i'll keep an eye on you
Recovery encompasses several aspects: Sleep, Stress reduction, Nutrition, Massage, Physical Therapy..to name a few.
The first exercise on this video is called Yoga pushup. It stretches the lumbar spine (extension) in upward dog and the hamstring in downward dog positions
theraceclub it can also be really bad for the back since your are over extending the back A LOt
There are several factors in the best exercises for the elderly. One resource I found which successfully combines these is the Seniorcises (google it if you're interested) it's the most incredible blueprint that I have ever seen. look at the great info .
Just awesome... Training
Thanks! You are on the right track if you're new to the sport.... increasing ankle flexibility is key for you to develop your kick. Because there is so much tissue and cartilage in the ankle joint, you can see a lot of success IF you are consistent with your stretching. Start by using your fingertips and shifting your weight forward in the same position, sitting on your ankles, for a good amount of time, try soaking your ankles in hot water first... if you are really tight, or not...
Standing up from you're ankles were cool!
Wow! this is the best training material of swimmers i found so far. Great find i must say but is there anytime more to it? I mean like do competitive swimmers also lift weight or do boxing or any other sport where speed is involved?
Merci !
I'm french, and i was looking for a good Workout for swimmer, i've watched almost 15 videos ! and this is the best one !
Actually boxing is becoming much more commonly used to train for swimming. Increases speed, rotation and power. We began using these in 2000 when Tim McClellan, an ultimate fighter, created the strength program for our swimmers in Phoenix. Tim is very creative. Michael Phelps and others are now using this technique or similar.
Gary Sr.
I love the whole exercise workout especially the high arm punches, your shoulders are essential for swimming! I'm a little concerned about the ankle stretches though I think these need particular attention if someone wants to try this because that can go really wrong.
+lliam_ 2000 Yes...start off gradually with the ankle stretches and build up to this stretch.
thank you for these advices . so perfect
You're welcome. We're glad you liked them!
i know this is super late for a comment but should I still go to the weight room even after doing this 3x a week? if yes then should i do them on the same day or no? thank u so much!
That answer would depend on a few things - how old you are, how long you've done this 3x a week, what you plan on doing in the weightroom, etc. But to answer your second question, yes you can add these to the same day as long as you can maintain a high intensity, good luck!
You can do most of the stretches and dry land training in this video to help you swim faster. If your ankles are not flexible start with sitting on the tops of your feet for 30 secs to a minute, then work up to a stand, even with assistance with your hands
What a coach, great job all of you
Thanks!
good job, buen trabajo
Hi raceclub team, I have a question regarding the sixth exercise where they strech their ankle ligament. What is the goal of that exercise and what are the benefits entering the water? To me it seems like it's a bit unnatural and unhealthy to overstrech those ankles like that. Please tell me your thoughts on that.
+Markus Schempp In order to kick fast in freestyle, butterfly and backstroke, one needs to have extreme plantar flexion of the ankle in order to get the surface to push water backward. Otherwise most of the force is down, not backward.
+theraceclub a bit late, but thank you for your reply!
Glad you like it!
Thanks! Great for swimming strength and speed.
Our DVD, Life is worth Swimming, has other strength training we use. Tim McClellan is one of the best strength coaches in America.
I'll be doing these at the park this evening. The ankle raise from sitting....😣😖......as a bjj practitioner ( blackbelt) helps a great deal when rolling with people who love ankle locks. 🙂
Sounds great!
Yes...there is a lot more to it. Boxing exercises that teach quickness, rotation and power are also great. Dryland that helps swim-specific strength is great. Generally, heavy lifting is not good. In swimming reducing frontal drag will trump power any day.
Please be specific because I know 2 friends both are sprinters they swim in PSV stadium they are both ripped and are most of the time first. they lift heavy and are 6'11 tall
Thist type of dryland seem very efficient, but during the video i could not figure out if it's better to do it before or after the swimming , which one is better?
+arthur ferreira Either way works...but we like doing it before.
Thanks! Good luck in your quest.
Thanks for uploading this video.. I appreciate it..
You are welcome!
Great video. Inspiring to a novice/intimate like myself cheers 🍻
Thanks for watching and keep working hard!
Hello thanks for the video , i have a question , Is 18 Too Late To Start Training For Competitive Swimming (Olympics) as I heard that most swimmers start at an early age btw im from morocco (There is no pro swimmers)
Rud Nevs yes, you have no chance
Rud Nevs Don't listen to him. It's never too late to start, and I wish you good luck if you do
Its quite late to start training tbh usually people start competitive around 9 some as early as 5 in my country, but if your country have few pro swimmers I think there is definitely a higher chance of representing, I would suggest you just try it out if you are in top 2 for any event then you should stay on
Ull have to live a strict life u want to be able to. I started swimming at early 20's and doubled my speed. I'm still slower than university swimmers but I'm on a good track. It's hard but not impossible
It is late, but with enough talent, you can make up for lost time. Still takes years to develop a stroke.
Garry is one of the most inovative coaches out there,and workout with him seems pretty fun.
Could you improve the last boxing exercise by working to a metronome, striving to incrementally increase the tempo over time, like musicians do with scales? Theoretically this seems right to me, but I'm no olympic swimmer. Interested in your thoughts on this, guys. Cheers.
Great! See you soon. Gary
this is the best workout on the internet :)
Whoa, not sure about the boxing bit for swimming. It would be an honor to train under Gary Hall Sr though!
what was the first workout called .
can you give me tips on how to do it properly because when i watch it and do it i get confused because i want to look @ myself whiles doing it and my back arches in
Nice video, guys. I'm a 48 year old swimmer in Peru, I started swimming again two years ago for parents' olympics at my daughter's school after 28 years. Now I've lost weight and recovered strenght and resistance and did not make it bad. I'm in good cardiovascular health and without osteopenic problems. Could you please suggest me some land training accoding to my age and phisical status?? Thanks
Great video!
I'm sure you'll have people trying it out once they see you doing it! It's really really difficult to do for more than 15 seconds.
Heavy lifting done with low reps builds strength and improves nervous system efficiency without adding bulk.
So me and my friend both joined swimming the same day, and every time i race against him in a meet i always lose... I work really hard, i don't know if my friend does too. the point is that i keep losing to him, is there any tips that you could tell me that i should keep in mind when im swimming? My other friend is beating records in my town (he started a year be-four me) and he's a slacker in practice... is there something i don't know that they know?
Thanks! Gary
i really like the last one although i’d need to remind my swimmers that it’s purely to induce stroke rate speed and i’d find a way to put the emphasis at the end instead of the front. Fun exercise anyways! thank you
Good call!
Ohhh! I'd love to, but I live in Peru. Maybe some graphic material available by internet or in a representative in Peru?
there are multitudes of variables, some swimmers are just latently better than others but that does not mean hardwork will not let you improve. some athletes dont perform in races but do well in practice if so that is a mentality issue. counting on what stroke and what practices you are doing can vary results. if anything dont be too focused on your friend but focused on improving your best times.
the most weights they do are usually deadlifts/cleans but its not about muscle mass but muscle strength and endurance. flexibility of joints and muscles equal more power in the water and better range of motion
Thanks
No problem
I'm still confused about the recovery part. Few friends of mine have been swimming for 10 years now and they told me they work their asses off for 7 days a week. When i ask them about muscle soreness they say they dont feel it but just because you dont feel it doesnt mean there isnt. How is that possible?
Thank you so much
You're most welcome
Thanks!
do you do these exercises before or after swiming or in a day where you don't swim?
We recommend dryland (strength training) 3x per week and not on the morning or afternoon of a hard swim practice.
Thanx for the v d o....from..India
You are welcome
4:52 he gonna fly for sure
Come to The Race Club and we will show you how important technique is
Good job.
Thanks!!
I'm 13 years old who loves to run but had to stop a year ago since I got osgood schlatter and I'm really trying to join a swim team but I'm scared that I can't keep up since I haven't been doing cardio to help my stamina
But I'm confident in my core and upper body strength
Hi! Don't be scared to try something new! Most programs around the world have entry-level groups for people that start at all ages and ability levels. There aren't many teams out there that are going to put you into a practice group that you aren't capable of keeping up with. Jump into the sport and be honest with your coaches...we're sure they'll take great care of you. Good luck!
You can do that within 2 weeks if you practice every day for 2 minutes
My ankles are crying while watching this. My ankles are so weak that I'm wondering how in the world I don't injure them just from walking. Really enjoy watching your videos though!
Anything that builds bulk in adult swimmers is likely to hurt more than help.
3:45 harder better faster stronger more than ever our our work is never over
What is the name of the 6th exercise? !
Freestyle squat pushups ....then flick kicks after that.
freestyle squat pushups ...then flick kicks after that.
What about weight lifting (for strength, not hypertrophy) as a complement?
We don't recommend too much weight lifting and never for max lifts. Reps of 30-50 are better for swimming.
Some types of weight training can help....but not big heavy weights.
these exercices make me want to start swimming
Glad we could be an inspiration! Go go for it!! :)
If you breathe every 3 strokes try changing theat to 5 strokes when racing this will make you go faster also try kick faster :)
Wonderfull training
Thank you!
how about Joshua Romany'ankles now?he get better ankle??
Yes. Joshua had a very good year at Indiana University and his kick continues to improve. So does his ankle flexibility!
Is this possible for adult ? I'm 30 years old.
I have been stretching for half a year, but only a little change/_\
There could be lots of reasons why your friend is beating you but cannot tell you without seeing both of you in the water. Come visit us together in a Race Club Camp and I will let you know what to do to make you both better. Or come alone if you want to get the edge on him.
My brother saw me doing these. He said, "I think dead frogs do that."
LMAOOO
awesome
+Waleed El kishky Thank you!
We have a great 30 minute dryland stretch set that you could do daily. We work the ankles, hips, lower back, shoulders and core. Come visit us to see how it is done.
Good and exciting 😅
Thanks!
That 6th exercise is incredibly hard to do. I can't get to my feet like that for the life of me.
lastone032085 ankle flexitility takes time. Be patient and keep trying.
Ah so I should probably be doing high speed body weight excersises only instead of heavy lifting. On it! thank you!
Perfect
Thank you!
Great video! If only I could sit back on my feet with my knees like that :-/
good video, i wish you were my coach -_-
I disagree heavy lifting wont build muscle but strength and swimmers benefit from it...
Ryan lochte trains heavy deads cleans etc...
There are a few stretches here that should not be done. A stretch that involves someone else applying the force should never ever be done! Also those ankle stretches were worrying too
+Mike Cronan We respect your opinion, but disagree. These stretches need to be done carefully.
+theraceclub very true. Im just putting forth an opinion which i have taken from Physiologist George T Edelmans 2009 article.
Great
Thank you! Hope you will become a member of Lane 2 or Lane 3 video subscription
I'll try!!! 😅
Excellent!
Correction: Anything* more to it.
its cause theyre used to it. swimmers and most athletes work beyond what they call comfort zone. this is where you train so hard that your muscle soreness is in your daily life. also before races most athletes taper meaning they take 2-4 weeks easy before a big competition.
Those ankle stretches seem painful.
They can be with tight ankles, but the more plantar flexibility you gain, the less pain. Some of our swimmers can do these with no discomfort at all!
Cool
Thanks!
Anyone can do this...with practice.
Not if you don't eat in a surplus if you eat to maintain muscle mass you create strength and not muscle:) and of course alot of muscle is going to slow down but a little will excatly help.
Wow
Yes...shot many years ago.
Great to see a coach who isn’t fat as well. Easier to follow someone who keeps high standards themselves
Great thing about being a swimmer is you can do it your whole life!
no need to bulk up for swimming. the lactic acid buildup will ruin any athlete. bulk up is for show. this is for athletic movement. athletes dont need flashy muscles.
Need to work on your boxing 🥊 though. Terrible guard 😂. Just kidding
That's why we swim!
that is torture
I'll be doing these at the park this evening. The ankle raise from sitting....😣😖......as a bjj practitioner ( blackbelt) helps a great deal when rolling with people who love ankle locks. 🙂
Sounds great!