A Proven Dryland Program

Building Culture, Cutting Times, and Preparing Swimmers for the Next Level

 

WINTER Semester Schedule (12/02/24 - 03/06/25)

Schedule- 13 Weeks total

S3- Monday/Wednesday 6-7P

**S2- Tuesday/ Thursday 6-7P**

S1- Wednesday 6-7P

All groups- SUNDAY 9-10A, **SATURDAY 10:30-11:30A**

All current swimmers are encouraged to continue dryland, and we are always welcoming new swimmers!

Flexible Training Options for All Marlin Swimmers

Purchase single sessions that expire 1 month after purchase

$45

Team discount is shown

Best for swimmers new to dryland (S1/ new S2’s)

If your swimmer can only attend 1 day/ week, purchase this package.

$504

Team discount is shown

Best for S2 level swimmers with at least 2 semesters of training experience.

Swimmers with a high school swim schedule this winter should purchase this package.

$864

Team discount is shown

Best for S3/ high level S2 swimmers with at least 5 semesters of training experience.

Swimmers who do not have a high school swim schedule and can attend at least 3 sessions/ week should purchase this package.

$1100

Team discount is shown

Best for swimmers with variable schedules and can’t commit to a regular training schedule

$264

Team discount is shown

Not sure which plan is right for you? Contact the head of the dryland program- Coach Nate Garcia (nate@tpstrength.com)

 

TP Athlete of the Year 2023- Erik Nadecki

 

How often should you train?

  • Novice- Little to no dryland experience (S1-2)

    • A beginner’s goal is to build a foundation of quality movement patterns, and fitness.

    • This can be accomplished by training 1-2x/ week throughout a 8-16 week period.

  • Intermediate- Swimmers who have completed at least 2 consecutive dryland semesters (S2/S3 flex)

    • The intermediate level swimmer’s goal is to improve overall strength and power output.

    • Swimmers at this level should have a foundation of quality movement patterns and fitness, and train in the pool 3-5 days/ week.

  • Advanced- Swimmers who have completed at least 5 consecutive dryland semesters (S3)

    • The goal of the advanced swimmer is to continue to develop their strength and power output, and fine tune their stroke pattern/ strategy in the weight-room.

    • Swimmers at this level, and are serious about competing at the collegiate level, should be in the gym 3x/ week depending on swim schedule.

    Consistency is key, and that’s true for all level of swimmers. Make selection based on what you are willing to commit to, and stick to it.

    • We see solid progress for swimmers who train 1x/ week because they stick to that commitment over the course of the semester.

    • Obviously, if you train 2-4x/ week you will see greater progress in a shorter amount of time. However, if you are unable to stick to that volume throughout the entirety of the semester, and you try to squeeze in multiple sessions at the end of the semester, progress will not be made.

    • Ensure that you are able to commit to the training package you select before purchasing.

 
 

MARLINS DRYLAND PROGRAM DESCRIPTION

Why: Our goal is to enhance performance, reduce sport-specific injuries, and teach the leadership qualities necessary to be successful long-term, in and out of the pool. The new semester based format will allow us to better compliment the annual schedule of the Marlin Swimmer.

Who: Senior 3 and 2 BGNW Marlin Swimmers

How often: Our data suggests that consistent dryland participation is key to performance in the water. New swimmers at the high school level should aim to train 28+ total hours on land between September and April to see consistent cuts in swim times. Those returning to the program should aim to train 40+ total hours between September and April.

What: A dryland program designed to keep your swimmer healthy, and ready to perform all year long. We will target all major areas of need for the year-round swimmer: Increasing lean muscle mass, developing efficient/ effective movement patterns (i.e shoulder mobility, hip/ knee strength, and spinal mobility), increasing power expression, developing strength, and endurance.

All athletes will complete a comprehensive movement screen, body composition analysis, and a performance test at the beginning of each semester. (aka BGNW test day)

How: With so much time spent in the water, swimmers are high risk candidates for overuse related injuries. Our dryland program will combat injuries associated with the repetitive nature of the movements in this sport by improving muscle tissue quality and joint integrity in those high-risk areas. In addition, we will also tackle muscle imbalances and subsequent compensation (which may increase the risk for future injury), by fixing movement pattern inefficiencies.

By addressing these concerns, athletes are better able to control, coordinate, and execute the movements necessary to make precise technical changes (from the instruction of the swim coach) to enhance swimming technique, mechanics, and form. With a solid foundation built, we can safely increase strength, power, endurance and mobility, in efforts to further improve performance.

Throughout our training program we will emphasize the importance of leadership, teamwork, attitude, effort, and mental toughness. Successful demonstration of these qualities will be tracked for each athlete across the duration of the program.

To prepare these aspiring athletes for collegiate athletics, our strength & conditioning program was intentionally crafted to include similarities in program design, coaching style, and overall structure, to that of a collegiate swimming strength & conditioning program. 

DETAILS:

  • MAX CAPACITY OF 20 ATHLETES PER GROUP

  • TRAINING IS IN PERSON @ TOTAL PERFORMANCE STRENGTH & CONDITIONING (27 RADIO CIRCLE DR., MT. KISCO, NY 10549)

  • ALL SEMESTER PKGs EXPIRE AT DESCRIBED DATE. PLEASE PLAN ACCORDINGLY.

  • ONCE YOU ARE SIGNED UP WE WILL EMAIL YOU TO CONFIRM YOUR TRAINING DAY/TIME