2. CAVEAT AUDIENS!!
 The author of this presentation is a sprinter.
 BUT he has done the Hawaii Ironman, several half
Ironmans and marathons.
 The author of this presentation is a short attention span
coach, athlete and researcher.
 BUT it makes him want to do something other than watch
or participate in hours of mind numbing workouts. Have
used dryland training with swimmer since 1979.
 The author is an English major.
 BUT swim coach since 1974, CSCS 2002. Health and Fitness
researcher/author who has trained junior national and national
swimmers, age group triathletes, runners and masters swimmers.

3. A humble offering
 “When the human body is concerned, we are dealing
with a system that is so complex with som many
interrelated variables, we can do nothing but be
humble about our beliefs and recommendations.”
 Chris Beardsley

4. Why drylands for swimmers?

5. Why? Because….
 The repetitive motion of swimming creates muscle
imbalances increasing the chances of injury.
 Active releases, flexibility exercises, corrective exercises
and resistance training can restore muscle balance.
 Aerobic training decreases strength and anaerobic power
 Resistance training strengthens tendons as well as muscles.
 Resistance training to failure can improve aerobic capacity.
 Resistance training creates stronger joint force couples
 Resistance training shows a significant improvement in
movement economy compared to subjects who perform
normal aerobic programming.

6. What’s the difference in adding in
high intensity training (strength)?
 Runners divided into HIT and HVT groups had the
same relative improvement in their 10K times
 Swimmers divided similarly had the same relative
improvements in events between 100 and 400 meters.
 Research consistently shows similar if not superior
gains in aerobic capacity with high intensity training
(Laursen et al 2010)

7. But Wait there’s more…..!
 Improved exercise performance as measured by time-
to-exhaustion tests or time trials
 Increased maximal oxygen uptake
 Increases compliance in peripheral arteries
 Increases the value of your 401K
 Order now and it will improve your dancing skills!

8. Costill
‘‘It is difficult to understand how training at speeds (or
force production) that are markedly slower (or weaker)
than competitive pace for 3–4 h/day will prepare (an
athlete) for the supramaximal efforts of competition.’’
Costill (1991)

9. Early Expert Questions- Astrand
“It is an important but unsolved question which
type of training is most effective: to maintain a
level representing 90 % of the maximal oxygen
uptake for 40 min, or to tax 100 % of the oxygen
uptake capacity for about 16 min.”
Textbook of Work Physiology, Åstrand and Rodahl
(1986)

10. Resistance training to failure = Acute
CV Improvements (Steele, 2012)
Improved lactate metabolism
Increased AMPK
Improved aerobic glycolisis
Increased motor recruitment

11. Chronic responses – Steele 2012
•Improved VO2 max*
•Upregulation of
mitochondrial enzymes
•Increased mitochondrial
proliferation
•Increased capillarizaton and
other vascular improvements.
•Conversion towards type IIa
phenotypes

12. Two stimuli for the same
switch?
Repeated
High Intensity
Contractions??

13. Resistance training to muscle failure
(Mikkola et al. 2006)
20% of endurance volume replaced by strength and power
training with no loss of aerobic capacity. Lactate to velocity
improved slightly in experimental group

14. Genetics:
Some people are Kenyans
some are Jamaicans
• More than 50% of the people in
the US have a higher % of fast
twitch fibers.
• In a cardiovascular training study
improvements in VO2 max ranged
from 0-1000%
• In a strength training study
hypertrophy improvements
ranged from 0-54%

15. Joint Integrity and technique
 Most individuals have joint
dysfunctions.
 Continuous exercise to physical
and mental fatigue attacks areas of
dysfunction.
 Strength sessions can improve the
integrity of joints and create more
stability.
 Training at higher but controlled
tempos with mindful technical
proficiency increases joint
stabilization.
 Bring all the muscles to the party!

16. Enjoyment
 Continuous swimming and black line fever is not
pleasant for some (most?).
 Something different to look forward during a week.
 Different goal setting that is .

17. Time
 Replacing some of the hours of long submaximal distance
training will provide more time for
 Friends and family
 Other responsibilities
 Recovery and rejuvenation
strategies
 Sleep
 Improvement of technique.
 Complement any
pool time limitations.

18. What about sport specificity?

19. Sports specificity is the sport
“No exercise in the weight room is sport specific.
Training in the weight room enhances physical
qualities associated with athleticism which is different
from skill. The repetition of the sport’s skill is what
allows the strength aspect to transfer.”
Rob Panariello
“There are reams of research showing improved
performance and transference into sporting actions.”
Bret Contreras

20. Is this sports specific?
Lochte lifting big ass tire! Lochte lifting big ass chain!

21. Lochte in hi-tech swim cap, suit and
fins doing a high intensity workout
w medball and rope by pool!

22. Lochte after a ……well you know.

23. Swimming seems ideally suited to
dryland style HIT workouts
 Event times range from 18 seconds to 20 minutes.
 There are few ways you can improve force production
equally in the pool.
 Aerobic training weakens anaerobic muscle fibers and
more than half of swim events are at least 50 %
anaerobic.
 There is a good chance that some swimmer s can be
“tricked” into working harder on drylands than in
pool.
 Specific gravity considerations.

24. Now that we’re all in agreement!

25. How do muscles respond
differently in swimming
 In land based activities, muscles react to ground force
reaction of the foot.
 Swimmers have an entirely different force reaction
 Top to bottom reaction.
 Hand is the driver of force and chain reaction.
 Force is initiated by a liquid and not a solid
 Force on opposite end is also anchored by liquid, not solid
 Thorax and its appendages – scapula, shoulders, ribs etc
and their attendant muscles, ligaments and attachments
take on a role similar to pelvis and trunk muscles

26. There are many considerations in
dryland design for swimmers.
 Swimming primarily involves internal rotation of the
shoulder complex.
 Swimming requires a lengthened or extended torso.
 Popular dryland or gym exercises are primarily
designed for shortened or flexed torso and internal
rotation.
 Our sitting society promotes shoulder IR and anterior
tilt of the pelvis and swimming requires a neutral
pelvis.
 Swimming is a multiplanar movement (like all athletic
and active movements)

27. Exercise either lengthens (extends)
or shortens (flexes) muscles

28. Lengthening or shortening?

29. Lengthening or shortening

30. Lengthening or shortening

31. Start w stabilized and strong core
muscles
 “Structures that make up the Lumbo-pelvic-hip
complex.” National Academy of Sports Medicine.
 “The body minus the arms and legs” Wikipedia
 “Balanced development of deep and superficial muscles that stabilize,
align and move the trunk of the body, especially the abdominals and
muscles of the back.” Pilates
 “The core is…abdominals…,glutes and lower back muscles, called the
erector spinae, psoas muscle of the hips and the multifidus of the
spine.Muscles (that) stabilize the trunk, including the spine and pelvis,
and core strength training targets these muscles.” Livestrong
 “My washboard road to paradise” – Guy in bar with shirt off.

32. Ineffective lengthening/unstable
core.

33. Lack of symmetrical lateral
strength

34. A swimmers core helps manage
center of gravity and allow a
smooth chain reaction from top to
bottom.
 But a swimmers COG is vastly different from land COG
 Lungs provide flotation and fulcrum.
 Individual torso length, femur length and muscle
density affect flotation and center of gravity.
 Movements of swimming change the COG more
dramatically.

35. Opposing Chain Reactions
 Ground based from
bottom up
 Same side foot to hip.
 Opposite shoulder via
latissimus and fascia.
 Single opposing
motions between
upper and lower
limbs
•Fluid based from top
down.
•Same side hand to
shoulder
•Same side hip via
latissimus, obliques and
fascia.
•Single motion upper
limb between multiple
lower limb motion

36. Full muscle system workouts
 Strengthen the shoulders by building a good
foundation from the hips. The hips need to gain good
mobility and posterior strength in order for the lumbar
spine to be stable, thoracic spine mobile.
 Cue relationship between the hips, core, and shoulder
 Once the athlete has established this relationship with
the core and the hips, we can begin pressing exercises

37. SPORTCore Principles: Swimming
 Lengthen
 Rotation and stability against rotation.
 Dynamic isometrics in the traditional core.
 Hand driver for whole body.
 Hip driver (gluteals) for lower body.
 Choose unique exercises that create stability between hand
and foot.
 Anchor hands/elbows/arms
 Anchor feet or knees
 Create stability in trunk
 Combine with traditional strength exercises

38. Swimming drylands should target
Sport specificity sidebar
 Hand to hip stabilization via lats
 Single and double arm work.
 Posterior chain – scaps to glutes.
 Lateral stability and strength.
 Exercises that lengthen, strengthen and stabilize.
 Exercises that establish stable and symmetrical
rotation.

39. Sports Specificity
 Swimmers can train strength traditionally but need
special awareness to posture.
 Cuing is critical.
 Coach must be able to relate exercises to the needs of
swimmers.

40. Anterior Tilt: Barge and Ballast
Look at the swimmers dryland posture
and ask your self is this what you want
to see in the water.
Planks and pushups are great exercises
when done well. Enhance weakness
when done poorly.

41. Factors influencing pelvic and
thoracic misalignment
Tight anterior (front) muscles;
some weak posterior (back) muscles
Sway back more pronounced when
fully extened – ab strength test

42. Even subtle
differences in
hip
orientation.
Sciatic nerve
is entrapped
in both
excessive
anterior and
posterior tilts.
(Rothbart)

43. Kyphosis at upper spine
leads to anterior tilt.
Chest and hips
are connected
via core
musculature
and fascia.
Tight
abdominals
and hip flexors
pull them
closer.
But its
not just
about
flotation

44. Another anterior tightness factor - The only
skeletal point of attachment for the arms is
at the sternum
Weak back muscles and tight chest/abdominal muscles pull shoulders forward
and internally rotate shoulders.

45. Why do exercises that promotes flexion at spine and
tightness of the spinal flexion muscles.

46. Good postural development is critical

47. What are your swimmers doing the
other 22 hours of the day

48. We are a flexed society

49. Elevated or upright
posture opens up chest
cavity. The heart and
aorta have ample room
to deliver blood and
oxygen to the body. The
lungs can expand to full
capacity.
An extreme example
of how a slouched
posture can compress
heart, lungs, aorta
and interfere with
proper cardiovascular
activity.
Another extreme
example but
compression can
also occur in the
lower organs like
stomach, liver,
spleen, uterus
Proper Thoracic extension goes beyond arthrokinetic
issues and into cardiovascular efficiency

50. R/L Psoas and Quadratus Lomboram

51. How the legs affect the diaphragm

52. With this in mind
 Releasing overactive muscles.
 Stretching shortened muscles
 Strengthening weak muscles
Become a priority.

53. My 70s to 90s workouts

54. How back and chest muscles
affects shoulder in swimming

55. Considerations in workout design
 Probably a 2:1 ratio of external to interval shoulder
rotation. Rowing and pulling to pressing.
 Ample supply of shoulder stabilizers.
 Determine goal of workout – stabilization or strength
and put the muscle group emphasized in beginning of
circuits.
 Multi-planar circuits that alternate muscle groups.
 All exercises done w braced core , extended or neutral
thoracic spine and neutral pelvis.
 Neutral foot position?

56. Lateral and Anterior Core
Deep and superficial muscles

57. Thorax and Posterior core

58. Posterior and Anterior Linked systems
Superficial large muscle groups (Anatomy Trains)

59. Rotation and deep support. These groups, especially deep
muscle groups, are most often under-trained and under-
stretched. (Anatomy Trains)

60. Frontal and Transverse Plane
Systems (Anatomy Trains)
 Color of Text

61. Swimmers stabilization work
 Assess Primary stability throughout the body.
 Thoracic spine area (shoulders and scapula)
 Wall Assessment
 Kyphosis of upper spine, internal rotation of shoulders.
 Scapular distance.
 Pelvis
 Neutral pelvis – wall assessment
 Symmetrical lateral strength/mobility – wall bumps
 Symmetrical rotation strength/mobility – wall
rotations

62. Demos
 Lengthening vs shortening – (extension vs. flexion)
 Which most appropriately reflects what happens in
swimming.
 Hollowing and bracing – lengthening the pelvis.
 Anchoring the trunk – watch abdominals in drylands –
does the stomach poke out?
 Do fat man to skinny man swim in practice.
 Wall exercises
 Draw-in/brace against the wall.
 Straighten lines and walk.
 Double arm wall lean.
 Single arm lean.
 Rotation stretch

63. Pre-Test
1. Touchdown
 Raise arms overhead
2. Hand on opposite
shoulder
 Lift elbow to forehead
3. Over & under
 Try to bring hands as close
together as possible
4. Hand behind low back
 Lift back of hand away from
lower back
 Potential issues if you have
 Pain
 Limited ROM
 Asymmetry

64. Trigger point therapy and
corrective exercise as needed

65.  Pectoral and lat releases (Soleway,Lang)

66. Foam roll – upper back, piriformis, IT band

67. Thoracic activation linked to lower
body
Plus wall clocks and leans
(Egoscue/Carey)

68.  Doorway and countertop
stretches
 (Egoscue/Carey)

69. Wall Clocks – (Egoscue/Carey)

70. Posterior muscles

71. Anterior muscles

72. Rotator Cuff Overview
 Humeral head kept in place
by:
 Joint capsule & labrum
 Thick bands of cartilage that form
an elongated cone where humeral
head fits
 Four joints in the shoulder
 Rotator cuff muscles are:
 Dynamic stabilizers & movers of
shoulder joint
 Adjust position of humeral head
& scapula during shoulder
movement
 17 muscles attach to the scapula

73. Then there are nerves and blood vessels
(Musculoskeltal Atlas)
17 muscles attach to scapula

74. Rotator Cuff Damage: A Variety of
Ways
 Acute injury
 Can develop from sudden
powerful raising of arm
against resistance
 Heavy lifting
 In an attempt to cushion fall
 Injury requires a significant
amount of force if person is
 Younger than 30 years of age

75. Rotator Cuff Damage: A Variety of
Ways  Chronic overuse:
 Found among people in
occupations or sports requiring
excessive overhead activity
 Examples: painters or baseball
pitchers
 Result from previous acute
injury that has caused:
 Structural problem within
shoulder
 Affected rotator cuff anatomy or
function (bone spurs that impinge
upon a muscle or tendon causing
inflammation)
 Repetitive trauma to muscle by
everyday movement of shoulder

76. Rotator Cuff Damage: A Variety of
Ways
 Gradual degeneration of
muscle & tendon that can
occur with aging, such as
tendonitis
 Degeneration (wearing out)
of muscles with age
 This usually occurs where
 Tendon attaches to bone
 Area has poor blood supply
 Mild injury
 May take a long time to heal
 Potentially lead to a
secondary tear

77. Subscapularis Muscle
Adduction
Extension
Stabilization of humeral
head in glenoid fossa
Internal rotation

78. Supraspinatus Muscle
Weak abduction
Stabilization of
humeral head in
glenoid fossa

79. Infraspinatus Muscle
External rotation
Horizontal abduction
Extension
Stabilization of humeral
head in glenoid fossa

80. Teres Minor Muscle
External rotation
Horizontal abduction
Extension
Stabilization of humeral
head in glenoid fossa

81. Scapula Deviations
 Upward rotation
 Lateral slide
 Increased protraction
 Anterior tilted
 Weak posterior &
inferior musculature

82. Individual differences
There are three distinct types of acromions: flat (type one),
smoothly curved (type two), and hooked (type three).
Each functions a bit differently, and a type three acromion
increases the likelihood of impingement and anterior
bone spurs.

83. Scapular humeral rhythm
 Scapula must move in sequence with the arm.

84. Force couple
Muscles surround joint with strength and stability
(anterior forces in this image)

85. Baseball Injury Prevention for Youths
 Adhere to suggested age-related pitch counts (USA
Baseball)
 9-10 yr old: 50/game, 75/wk, 1000/season
 11-12 yr old: 75/game, 100/wk, 1000/season
 13-14 yr old: 75/game, 125/wk, 1000/season
 At least 3 months per year of “active rest”
 Avoid pitching in multiple leagues
 Pitch to fatigue, not through it
 Caution with “showcases”
 Develop good pitching mechanics at an early age
 Hard throwers need to be watched more closely
 Associated with increased injury
 Overused by coaches
 Get involved in a strength and conditioning program

86. Program Instructions
 Move from 1 exercise to next with no rest
 Perform 10-15 reps
 Start with 10 reps
 Work up to 15 reps over 4-wk period
 Perform 1-3 circuits
 Start with 1 circuit
 Progress to 3 over 4-wk period
 Perform 3x/wk
 Maintain body posture
 Retract shoulder blades while performing exercises
 Add core, UB & LB strength exercises to training program*
 Add flexibility/mobility training to program*

87. Rotator Cuff Exercises: Flexion, Scaption,
Abduction, & Abduction w/thumbs up

88. Bent-over Lateral Raise: Start with head on edge of table for support, arms hanging
down with palms facing each other, or thumbs up, and elbows straight. Retract your
scapulas then raise arms up, hold for 2-3 seconds & return to the starting position.

89. Side Lying External Rotation at 0⁰: Place a towel roll under arm while keeping
elbow flexed at 90°, externally rotate shoulder & then slowly return it to starting
position & repeat. Externally rotate for a 1 count & lower weight in a 2 count.

90. 3-Step External Rotation: Start with shoulder protracted hanging off edge of table (Starting
Position), then retract shoulder (Step 1). Bring arm into an abducted position with elbow flexed
at 90° (Step 2). Then with thumb up, externally rotate shoulder (Step 3). Return to starting
position, reversing steps. Hold each position for a 2 count.

91. Y-Position: palms down start &
finish; thumbs up start & finish

92. T-Position: palms down start &
finish; thumbs up start & finish

93. I-Position: hand neutral start &
finish

94. Wall Dribble: Start by bouncing the ball along the wall until
it is overhead and return to starting position. Keep ball bouncing
through the entire pattern. Elbow remains straight throughout motion.

95. Individual differences
(lower body)
More range of motion from a longer femoral head with larger angle. Longer
limbs create strength disadvantages.

96. Thrower’s 10 Program
 SEATED PRESS-UPS
 Seated on a chair or on a
table, place both hands on
books or yoga blocks firmly
on sides of chair or table,
palm down & fingers pointed
outward.
 Hands should be placed
equal with shoulders.
 Slowly push downward
through hands books/blocks
to elevate your body.
 Hold elevated position for 2
seconds & lower body slowly.

97. Thrower’s 10 Program
 PRONE ROWING
 Lie on your stomach with
your involved arm
hanging over side of
table, DB in hand &
elbow straight.
 Slowly raise arm, bending
elbow, & bring DB as
high as possible.
 Hold at top for 2 seconds,
then slowly lower.

98. Thrower’s 10 Program
 WRIST EXTENSION/Flexion -
wrist anchors hand on water
stimulates muscle activity
through hip!
 Supporting forearm & with palm
facing downward, raise weight in
hand as far as possible.
 Hold 2 seconds & lower slowly.
 WRIST FLEXION – wrist anchors
hand on water
 Supporting forearm & with palm
facing upward, lower a weight in
hand as far as possible & then curl it
up as high as possible.
 Hold for 2 seconds & lower slowly.

99. References From Zymanski
presentation
 Floyd, RT. The Shoulder Joint. In: Manual of
Structural Kinesiology (16th Ed). McGraw-Hill, Inc.
New York, NY. pp. 106-134, 2007.
 Velasquez, F. Pittsburgh Pirates Shoulder & Arm Care
Manual. 2004.
 Wilk, KE. Rehabilitation of the Shoulder. In: Injuries
in Baseball. Andrews, Zarins, & Wilks (ed.)
Lippincott-Raven Publishers, Philadelphia, PA. pp.
451-467, 1998.

100. Practical on-line references
•Eric Cressey – facebook and ericcressey.com
•Mike Reinold – facebook and mikereinold.com
•Swimming Science – facebook and
swimmingscience.net
•Bret Conteras – facebook and bretconteras.com
and Strength and Conditioning Research Journal
on facebook.
•Kelly Starett – mobilitywod.com and youtube
•TRX – trxtraining.com
•Triggerpoint Therapy – tptherapy.com
•SuppVersity on facebook

101. Progressions: Swimming
 Stability before mobility.
 Most core muscles are slow twitch
 Hips and upper thorax (scapula and shoulders)
 Plank or push up position
 Hip position/neutral w no anterior or posterior tilt.
 5-10 second pulses for 1-3:00 minute sets. New concept in planks.
 Once strength/stability is established then add movement patterns
to the plank or pushup position.
 Start with distinct rep count pattern – up in two/down in 4.
 Then move on to bands – single arm and single leg combos
 Then move to less stable equipment like TRXs and Stability Balls.
 Establish stability on these before adding movements
 When adding movement, maintain stability and deliberate rep
count.

102. Practical workshop
 TRX, gymnastics rings, suspension trainers
 Medicine balls
 Stability balls and dumbells
 Planks and pushups

103. Medicine ball and kettle bell
Medicine ball Kettlebell
 Overhead throw
 Reverse overhead throw
 Rotation throw from hips
 Reverse rotation throw
 Rotation throw from hips with
push
 SL overhead lean
 SL Dead Lift
 Plyo press from floor
 Power stroke from floor
 Wall ball or standing push press
 Swing
 SA swing
 SA clean

104. Planks and stability balls
Planks Stability ball
 Front plank w tight
core/glutes for :10
 Front plank w
 Leg lift, arm lift, opposite
arm/opposite leg, tricep
kickback, row w band, db w
rev. fly from pup, pike and
body saw.
 Side plank w
 Straight oblique lines, pulse,
overhead db w side reach,
rotation,
 Hip extension
 Reverse hip extension
 Tucks
 Pikes
 Hamstring curls
 Glute raise
 Rotation w foot touch prone
 Rotation w foot touch supine

105. TRX or suspension trainers
exercises
 1. Squat Jump with ground separation
 2. Hamstring Push
 3. Sprinter’s Start
 4. Surfers
 5. Overhead Squat
 6. T-Y Delt Fly
 7. Swimmer’s Pull
 8. Chest Press Progression
 9. Low Row Progression
 10. Corkscrew
 11. Prone Crunch / Dbl Oblique / Spiderman
 12. Kneeling Rollout

106. Plank and push-up position
exercises – stability first

107. Plank and pushup cont.

108. Right: Cobra on floor – hold each
contraction for :06. Head in neutral,
engage glutes and lift upper spine to
lift. Low back just follows to
stabilize spine. .Left: Tricep
extension from TRX strap.

109. Bird dog/quadraped variations.

110. Stability ball exercises

111. Medicine ball

112. Band and Suspension training
exercises

113. Band exercises

114. Stability ball exercises

115. Stability ball exercises

116. Stability ball exercises

117. TRX or Suspension Training
exercises

118. TRX Suspension training cont.

120. TRX/Suspension Training cont.

121. Examples of workout circuits
Circuit 1 or day 1 Circuit 2 or day 2
 Bench press
 SA bench on stability ball
 TRX or SB rollout
 Plank w tricep extension
 Squat
 TRX plyo jumps
 Med ball push press
 SL rear foot eleveated squat
 Two or three rotator cuff
exercises in circuit at end
 Seated row
 Single arm seated row
 Side plank with overhead press
 TRX rotation
 Hip Extension SB or machine.
 Sleg hip thrust
 Swimmers
 Tricep extension on Stability
ball.
 Two or three rotator cuff
exercises in circuit at end.

122. Workout circuits, cont.
Circuit 3 or day 3 Circuit 3 or day 3
 Two or three rotator cuff
exercise circuit in beginning
 Incline bench
 SA rollout on TRX or stability
ball.
 SA/SL Tricep extension
 Med ball chest press from
floor
 Step up on box or bench
 Sprinters jump w TRX
 Tricep extension from TRX
 Two or three rotator cuff
exercise circuits in beginning.
 Bent over row.
 Single leg Single arm row
 Side plank w rotation
 TRX rotation
 Dead lift
 Single leg dead lift
 TRX hamstring curls
 SL deadlift med ball toss

123. Periodization schedule
 Research into periodization schedules have changed
their infallible status so keep up with research.
 Basic periodization schedule might look like this over
the course of a year.
 Return to strength training and drylands a few weeks
after peak summer meet.
 Determine peak meets during the school year.
 Divide the time to peak meet by four and establish four
cycles of development.
 Repeat cycles as needed.

124. Periodization continued
 First period would consist of stability development
and enhancement plus muscle endurance in key
strength weights. Find a 15-20 rep max in key exercises
during this period.
 Second period -develop peak strength in key
exercises. Find a 10 to 15 rep max during this period.
 Third period - combination of strength plus
development of explosive power. Plyos and power
based exercises like box jumps, kettle bells and cleans.
 Fourth period – peak in explosive power plus
individual taper. Individuals have differing ability to
hold strength during taper.

125. Final notes
 If you have a dryland program, it should be as
important as your swim training.
 The dryland intensity should be planned along with
the swim intensity during the training cycle.
 Financial and educational resources should be
committed towards developing a solid dryland
program that is worth the time and effort.
 Find a gym that needs you and pay them to let you
workout there.
 Invest annually in equipment – year 1 – three
suspension trainers, three med balls, three stability
balls, assorted bands, DBs and KBs - $1500.

126. Thanks and my contacts
 Charlie Hoolihan on facebook – Just health and fitness
related information and perhaps some random music
info. No rants, politics, pictures of cats, food porn or
personal workouts
 Charlie@thepac.com
 Slides will be up on www.slideshare.net by Sunday.
Search my name.