Why Our Program Actually Transfers to the Water

A lot of programs look good on land… but don’t translate when it matters. Dryland must support specific skills within the pool – improving off the block and flip turn skills, as well as strokes and body lines.

At POW! Gym Chicago, home of the Parisi Speed School, we don’t just train hard, we train with purpose. Every rep has a reason. We prioritize movement mechanics in the session.  Helping your athlete improve their movement literacy is our mission, so they can maximize their time spent with their sport coaches.  We believe that we are a support system that helps to enhance their coachability.

Here is a quick breakdown of various elements of a swim athlete training that we support in our dryland training program.

Explosive Starts: Power Off the Block

Getting off the block :

• How quickly can your athlete push off the block
• How well their body is positioned at takeoff
• How efficiently they transfer that power into the water and stabilize to transition intot he stroke.

Where many dryland programs miss the mark.

• They think box jumps are how to improve this skill.
• They do not understand the importance of isometric and eccentric strength
• They ignore posture when standing.

https://www.youtube.com/watch?v=slkKmjLnmOo

Flip Turns: From a Somersault to a High-Level Athletic Skill

Most swimmers learn a flip turn as a simple somersault in the water when they’re really young. But as competition increases, that’s not enough.

A high-level flip turn requires:

• Precise timing
• Symmetrical force into the wall
• Hip mobility to get into position quickly
• Mechanical efficiency on the push-off

POW! GYM’s dryland program 

• Incorporates lower limb and foot/ankle strength and health.
• Understands the relationship between stiffness and strength.
• The value of athletic hip mobility verse static stretching.

Stroke Power & Body Lines: More Than Basic Strength

Improving stroke power and body position is far more complex than:

• Push-ups and
• Shoulder presses

Those exercises have value—but only when they’re part of a bigger system.

We focus on:

• Rotational strength (how power moves through the body)
• Stability through the core (maintaining clean body lines)
• Connection from upper to lower body

Because in swimming, getting rid of energy leaks improves event times.