Have you ever wondered what you could be doing out of the pool to increase your strength in the water? This Whiteboard Wednesday dives into 30 different dryland workouts you can try with suspension cables.
30 Exercises Using Suspension Cables
Related: 5 Resistance Band Dryland Exercises for Swimmers
What is Dryland Training?
Dryland training (often referred to as Strength and Conditioning) is activity done on land with the intended purpose of increasing strength, flexibility and overall physical mobility. This includes a number of different movements and exercises ranging from beginner to advanced skill level. Some exercises that are commonly performed include: Pushups, sit-ups, squats, etc.
Related: MySwimPro – The #1 Dryland Training App for Swimmers
Why It’s Important
Incorporating an element of dryland training into your workout routine is important for three main reasons:
- Prevent Injury – corrects for muscle imbalances and weak core strength.
- Increases Stroke Rate – allows you to take more strokes in less time with more power.
- Improves Distance Per Stroke – more power application per stroke allows you to swim further with less effort.
The goal of any dryland program for swimmers is to become stronger and more explosive in the water while decreasing your risk of injury.
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For more dryland training tips and workouts, check out our YouTube channel!
Swim & Dryland Training Plans
A training plan is a critical component to the success of reaching your goals in swimming! The MySwimPro mobile app has training plans that range from beginner to elite. Checkout a few highlights below:
Dryland Training Plans:
- Dryland for Beginners Plan (2 weeks)
- Get Stronger, Swim Faster: Intermediate Dryland Plan (6 weeks)
- Max Performance: Advanced Dryland Plan (4 weeks)
- Swimmer’s Core (4 weeks)
- Low Impact (6 weeks)
- Swimmer Strength (8 weeks)
- HIIT (6 weeks)
- 14-Day Sweat (2 weeks)
- Beginner Freestyle Fundamentals (4 weeks)
- Get Fit – Freestyle (6 weeks)
- Enhance Speed (8 weeks)
- Improve Endurance (8 weeks)
- Get Fit – IM (8 weeks)
- IMX Pro Challenge (10 weeks)
- 10k Challenge (10 weeks)
- 5k Open Water (12 weeks)
- Open Water Plan (12 weeks)
These plans are available exclusively in the MySwimPro App. Download the app on iPhone and Android to subscribe to a training plan that’s right for you!
Start your free trial of ELITE COACH today to unlock all of our swimming and dryland training plans!
Is there a plan to create planned workouts using these exercises? Possibly in the app?
Hi Justin, thanks for your comment! This is a possibility, stay tuned! For any other feature requests or ideas, please email us at email@example.com. Thanks!
Same comment as the previous. You have really great ideas and workouts! A shame that there isn’t a plan put in motion.
Thanks for the feedback! Stay tuned for more workout plans 🙂
Thank you for these- in the age of Covid-19 would it be possible to make these into dryland workouts on the app. Love the app and swim with many of these work out on a regular basis.
Hi Alex, We’re working on some dryland resources for you. Stay tuned!