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Cover: cross training with dryland and weight training for the everyday athlete
Cross Training with Dryland and Weight Training for the Everyday Athlete
by Bradley Burget and John Coffman

Cross Training through Dryland and Weight Training gives you the tools to build a seasonal plan that prepares you for increased physical strength and stability starting with your core.

The main goal of deck-based dryland (or simply "dryland") within this program is to increase the overall density of work performed and to increase general working capacities. Another term for this is GPP, or General Physical Preparedness. A high level of GPP will not only increase general fitness, but help facilitate recovery from swim and weight training and, in all, bring your ability to train in the water to a higher level. Increasing your GPP will lead to faster swimming!

Multiple qualities can be addressed with a well designed dryland program. Overall GPP can be enhanced through improvements in energy system efficiency, strength (general and core), power output, mobility, flexibility and balance.

The goal of this program is not to lay out a cookie-cutter, year-long program, but to give you the tools to set up dryland work, improve some of the basic qualities of GPP, and some general guidelines to evaluate dryland abilities and progression.

Dryland workout examples are included, as is a full 7-week dryland taper program.

The Cross Training is taken right from Section 6 of Faster Swimming.

87 pages. 2010.

Book
Buy at Championship Productions

Cover: faster swimming 23 week training program
Faster Swimming 23 week Training Program
Imagine eliminating time spent developing a plan on your own, remembering what exercises you did last week or figuring out what to add this week. The planning time you'll save by purchasing the Faster Swimming 23 Week Training Program can actually be spent where it counts . in the pool, increasing your speed and sharpening your competitive edge. It features:
  • 115+ Swim Workouts that follow a comprehensive plan.
  • 46 Dryland Workouts to build strength and power.
  • A complete 7 Week Taper
  • A full introduction to guide you through the season.
Just tear out, take to the pool and train.

This 23 week season has been document for years and tweaking it as needed based on new ideas and the abilities of my swimmers. The daily yardage amount on the 23 week plan can be tailored to your needs based on the time you want to train.

This program can be adapted to swimming 2-3 or up to 6 times a week, with any yardage amount you desire to swim. The important thing is to follow the regime and do all that is planned.

  • The beginning of this program assumes that you are starting your season and eases you into practices while developing your aerobic base.
  • The mid-season, weeks 8-16 are the core that include the main work-load of aerobic swimming while introducing speed.
  • The last seven weeks will develop and fine tune your speed and power, while maintaining your aerobic base.
  • The full program will enable you to swim multiple championship meets several weeks in a row while continuing to improve your times. If you only have one championship meet the work-outs can be adjusted to hit your peak. The weight lifting and dryland programs follow suit to the seasonal plan and are essential to speed and power.

    392 pages. 2010.

    Book
    Buy at Championship Productions

    Cover: th answer
    Th Answer
    by John Coffman

    In athletics we rely on two things in particular to achieve results - effort and consistency. Effort is unique to each individual, so this has to be accounted for in our program. The Answer accomplishes this mainly through Time-Based Training. Time-Based Training is brutally simple: accomplish as much work as you can, with whatever type of training, in a given time period. For example, if you were jumping rope, you would jump as fast as you possibly could for, let's say, 5 minutes. This might sound too simple and too easy to possibly work. The results say otherwise! No heavy lifting or marathon training sessions required, period.

    The Answer is a COMPLETE 16-week diet and training program that ENSURES your success. It uses a wide variety of methods and exercises, all with photo descriptions, to get you the fat-loss and body recomposition results that you are looking for - in the minimum time possible.

    126 pages. 2010.

    Book
    Buy at Championship Productions

    Cover: masters 7 week workout manual
    Masters 7 Week Workout Manual
    by Brad Burget

    The 7 Week Summer League Manual gives you the tools to build a shorter seasonal plan that prepares you or your swimmers for increased physical strength and stability starting with your core.

    Brad Burget has been documenting this 7 week season for years and tweaking it as needed based on new ideas and the abilities of his swimmers. The daily yardage amount on the 7 week plan can be tailored to your needs based on the time you want to train. This program can be adapted to swimming 2-3 or up to 6 times a week, with any yardage amount you desire to swim.

    Practice Techniques (partial from book intro):

    • Racing - The drive to win close races to recover from mistakes and overtake your competition, the desire to win!!!! Some swimmers have that desire and others must be taught. You must add racing sets in your workout. Each swimmer must have the ability to start and stop speed (variable speed) throughout the season, no matter what phase of training you are currently involved. Drafting then passing, stagger starts and racing different abilities of swimmers in practice must be some part of aweekly routine.
    • Race Pace - This isn't sprinting to exhaustion but creating the speed that will be needed to achieve goal times for each event. Let's take the 100 free for our example: let's say your goal is to swim a 48.00 in the 100. In order to achieve this swim we must create and instill muscle memory at this speed. You will need to maintain 12.00 while swimming 25's and 24.00 speed while doing 50's. You can eventually work up to 75's and broken 100's (breaking them at different distances) and fi nally a 100 from the block before you actually swim your big race. This will give you the confi dence needed for the big race. Start the season with enough rest at each desired distance to achieve race pace goal speed and as the season continues lessen the rest interval and achieve the same result. If you are tired on a given day that you want to do race pace then you must give yourself enough rest to achieve race pace. This doesn't have to be the main set but just the last 10 minutes of a desired workout. Please remember to do race pace during the aerobic phase of the season and during holiday training. Race pace develops muscle memory and helps create speed and power. Remember that your dryland program is important and must coincide with this type of training. You will do more race pace as the taper progresses. Recovery and overspeed sets are as important and must be incorporated with race pace. Training with speed and power in the water and during dryland will enhance everything you are trying to achieve in your program
    • .
    • Overspeed - Creating and enhancing muscle memory with the possible speed of a time not yet achieved in a race. Creating speed in short spurts helps train the fast twitch muscle make-up ofevery swimmer. Cords are a wide spread example usually incorporated during the taper or resting phase of a season and should be used throughout. Overspeed can be achieved off starts and walls and during very short distances or with correct tarzan swimming
    • .
    • Tarzan for speed purposes - Swimmers that do water polo use tarzan to see the ball. They are strong, have arm speed, upper body strength and usually are great at kicking. Wow, everything you need for sprinting! Sprinting doesn't always mean short distances. 200's are now in the sprint category. If you have ever seen Diana Munz swim she has great kicking skills that were evident in her swims off each wall and at the end of distance events. She shows variable speed and power in thedistance events with her upper body and legs.
    • Recovery and dryland - These two categories make most people nervous. Proper recovery must be part of each workout phase and the dryland program must match. You must constantly change body part emphasis in your workouts to ensure recovery. Hard work should alternate legs, core and
    Book
    Buy at Championship Productions

    Cover: summer league 7 week workout manual
    Summer League 7 Week Workout Manual
    by Brad Burget

    The 7 Week Summer League Manual gives you the tools to build a shorter seasonal plan that prepares you or your swimmers for increased physical strength and stability starting with your core.

    Brad Burget has been documenting this 7 week season for years and tweaking it as needed based on new ideas and the abilities of his swimmers. The daily yardage amount on the 7 week plan can be tailored to your needs based on the time you want to train. This program can be adapted to swimming 2-3 or up to 6 times a week, with any yardage amount you desire to swim.

    Practice Techniques (partial from book intro):

    • Racing - The drive to win close races to recover from mistakes and overtake your competition, the desire to win!!!! Some swimmers have that desire and others must be taught. You must add racing sets in your workout. Each swimmer must have the ability to start and stop speed (variable speed) throughout the season, no matter what phase of training you are currently involved. Drafting then passing, stagger starts and racing different abilities of swimmers in practice must be some part of aweekly routine.
    • Race Pace - This isn't sprinting to exhaustion but creating the speed that will be needed to achieve goal times for each event. Let's take the 100 free for our example: let's say your goal is to swim a 48.00 in the 100. In order to achieve this swim we must create and instill muscle memory at this speed. You will need to maintain 12.00 while swimming 25's and 24.00 speed while doing 50's. You can eventually work up to 75's and broken 100's (breaking them at different distances) and fi nally a 100 from the block before you actually swim your big race. This will give you the confi dence needed for the big race. Start the season with enough rest at each desired distance to achieve race pace goal speed and as the season continues lessen the rest interval and achieve the same result. If you are tired on a given day that you want to do race pace then you must give yourself enough rest to achieve race pace. This doesn't have to be the main set but just the last 10 minutes of a desired workout. Please remember to do race pace during the aerobic phase of the season and during holiday training. Race pace develops muscle memory and helps create speed and power. Remember that your dryland program is important and must coincide with this type of training. You will do more race pace as the taper progresses. Recovery and overspeed sets are as important and must be incorporated with race pace. Training with speed and power in the water and during dryland will enhance everything you are trying to achieve in your program
    • .
    • Overspeed - Creating and enhancing muscle memory with the possible speed of a time not yet achieved in a race. Creating speed in short spurts helps train the fast twitch muscle make-up ofevery swimmer. Cords are a wide spread example usually incorporated during the taper or resting phase of a season and should be used throughout. Overspeed can be achieved off starts and walls and during very short distances or with correct tarzan swimming
    • .
    • Tarzan for speed purposes - Swimmers that do water polo use tarzan to see the ball. They are strong, have arm speed, upper body strength and usually are great at kicking. Wow, everything you need for sprinting! Sprinting doesn't always mean short distances. 200's are now in the sprint category. If you have ever seen Diana Munz swim she has great kicking skills that were evident in her swims off each wall and at the end of distance events. She shows variable speed and power in thedistance events with her upper body and legs.
    • Recovery and dryland - These two categories make most people nervous. Proper recovery must be part of each workout phase and the dryland program must match. You must constantly change body part emphasis in your workouts to ensure recovery. Hard work should alternate legs, core and
    Book
    Buy at Championship Productions


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