Package options for Winter Semester Dryland

• By purchasing any Winter Semester package, your swimmer will have unlimited access to any Winter Dryland session they would like to attend.

• Not sure which option is right for you? Contact Coach Nate (nate@tpstrength.com) for advice.

WINTER SCHEDULE 2023

Monday/ Wednesday- 6-7p

Tuesday/ Thursday/ Friday- 6:15-7:15p

Sunday- 9-10a

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

When: Winter Semester concludes Friday, March 31

Senior 3 & 2: 

Monday/ Wednesday- 6p-7p

Tuesday/ Thursday/ Friday- 6:15p-7:15p

Sunday- 9-10a

When cont: 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.

• 1x/ week training is recommended for high school swimmers who are just starting dryland training.

• 2x/ week training is recommended for high school swimmers who have completed at least 2 months of consistent dryland training.

• 3x/ week training is recommended for high school swimmers who have completed at least 6 months of consistent training.

• Dryland volume will vary depending on individual swimmer’s meet participation, and meet emphasis.

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 - FIRST COME FIRST SERVE

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

• ALL SEMESTER PKGs EXPIRE ON 1/22 or 3/31. PLEASE PLAN ACCORDINGLY.

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

   New to TP? Follow this link: NEW ATHLETE FORM to complete our waivers, schedule an evaluation, and sign up for email/ text reminders.