Reply To: Dry-land Training
The practice of “dynamic correspondence”? Kinda. Big buzz word especially in the S&C community at least here it is. For those that may not be familiar with D.C. It was first used by the late Dr. Yuri Verkhoshansky, of the former Soviet Union. He developed the basic criteria for the “specific exercises”.
1. That the exercise duplicates (not mimics) the same neuromuscular pathway/joint angles as seen in the execution of the competitive skill.
2. That the exercise develop strength over the same ROM as it is displayed in the execution on the competitive skill.
3. That the exercise duplicates (not mimics) the same type of muscular contraction as seen in execution of the competitive skill.
Using the criteria from above it’s really hard to find an exercise that duplicates (not mimics) starts other than doing starts. I guess Dr. Costill, would say “want to be better/faster at starts, then do starts faster/better”. Just doing whatever number of starts per week if not timed, you have no idea if they are getting faster. Just increasing the load probably not going to solve that. Pwr=F/T.
I believe it’s more a biomechanical issue and acceleration problem, not reps and loading. More specifically biomechanically joint angles at hip and ankles etc. Are the hips lower than their head? (won’t be very fast) and RFD is at the wrong angle. Those corrections will have the greatest return on improving start efficiency. etc. Think track starts, the running kind.
We do between 10-12 starts a week and between 6-8 SLJ per week. We only do 2 starts at a time with attention to PERFECT, with the SLJs, (do them from the blocks) its about getting them to understand that you will travel further if everything stays connect. Once a month we set-up the reaction plates and get reaction times. The funny thing is, well it’s not really funny, It’s had little to no impact on reaction time. The women are still in the .67 with stdev .033 and the men in the .65 with stdev .032, that’s 50/100 swimmers. Those RT’s track very close to what the top 8 at Seniors/NCAA average. My guess is that’s probably why they don’t do land base sports:)
Comments on your post about land base vs. aquatic posture. 100% true. That’s the angle Bill Boomer and Milt Nelms come from, in that we have to “reshape” how we position ourselves in the water. We work on it to exhaustion here “Create shape before movement”, “don’t let the boat sink”, “hold the line” etc.. If they can “get it” and apply it to their swimming it’s the best time spent with the greatest impact.
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