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HYCAT Handbook: Dryland/Conditioning Training Programs
HYCAT provides three to four (3-4) different types of "dryland/conditioning" training
programs for those swimmers who "elect" to participate in any of the one or more
programs. ALL of the HYCAT Dryland/Conditioning Programs are "OPTIONAL" to the members
of the COMP 1/2/3 Teams. The HYCAT Coaching Staff EXPECTS/DEMANDS that the swimmers
utilize the conditioning equipment for its intended purpose and NOT abuse the
equipment!!!
The club has invested a considerable amount of money in providing the HYCAT swimmers
with the most up-to-date dryland/conditioning equipment, and ALL dryland programs are
either "monitored" or "supervised" by a member of the HYCAT Coaching Staff.
As in any activity, there is some risk associated with your participation in this
program. PLEASE be advised that there is "risk" of injury!
DRYLAND/CONDITIONING PROGRAM #1 [STRETCHING/FLEXIBILITY = COMP 1/2/3]
The HYCAT Dryland/Conditioning Program #1 {Stretching/Flexibility} is offered for members
of the Comp 1/2/3 Teams. The exercises within this program will be supervised/monitored
by a member of the HYCAT Coaching Staff. Commonly accepted stretching & flexibility
exercises will be performed by the swimmers both individually and w/partners.
The purpose of these exercises is for the swimmer to obtain a greater range of
motion within their shoulder area and other parts of their body needed for the proper
performance of the swimming strokes AND for injury prevention.
[NOTE: each HYCAT Coach may establish "attendance" requirements for their specific team
members]
DRYLAND/CONDITIONING PROGRAM #2 [RUNNING = COMP 1/2/3]
REFER TO A SEPARATE HANDOUT FOR INFORMATION/DETAILS REGARDING THIS PROGRAM.
DRYLAND/CONDITIONING PROGRAM #3 [EXERCISE/CONDITIONING = COMP 2]
The HYCAT Dryland/Conditioning Program #3 {Exercise/Conditioning Program} for Comp 2
members will be an "exercise/conditioning program" which is intended to duplicate, as
much as possible, the "repetitive" nature of the sport of competitive swimming. Comp 2
members will have a program that involves a series of exercises performed with "light"
weights; stretch cords; medicine type balls or a variety of "conditioning type"
exercises directed/monitored/supervised by a mem ber of the HYCAT Coaching Staff.
[NOTE: each HYCAT Coach may establish "attendance" requirements for their specific team
members]
DRYLAND/CONDITIONING PROGRAM #4 [ENDURANCE TRAINING = COMP 3]
The HYCAT Dryland/Conditioning Program #4 {Endurance Training Program} for Comp 3 members
will be a "circuit station" type of conditioning involving several mini-gym machines ;
several "light" free weight stations; a swim bench machine; several stretch cords
stations and other conditioning type equipment/exercises which are intended to duplicate,
as much as possible, the "repetitive" nature of the sport of competitive swimming. All
exercises have been carefully selected for this purpose AND all exercises have multiple
choices {color coded according to the amount of weight} of different weight amounts to
fit the individual needs/requirements of the participants as much as possible. The
participant's "goal" is to perform the various exercises {stations} correctly/properly
AND to "average" AT LEAST one (1) repeat {repetition} every two (2) seconds {or faster}
at the majority of the different exercise stations. IF the performance of a specific
exercise(s) becomes easier and easier; AND, the individual is capable of doing more than
one (1) repeat {repetition} every two (2) seconds; AND, the participant has obtained the
approval of their HYCAT Coach, the participant will be advised to "move up" to the next
level of weight!!! For example, if the swimmer is doing "30/30" {30 seconds of exercising/
30 seconds of rest AND wishes/wants to move to the next level of performance}, the swimmer
should be performing AT LEAST 15 or more repetitions {reps}. After the swimmer is capable
of performing about 20 or more reps, AND the swimmer has obtained the REQUIRED approval of
their HYCAT Coach, the swimmer should "move up" to the next weight level for each specific
exercise. When a swimmer goes "40/20," the swimmer should be performing a MINIMUM of 20
or more reps. The HYCAT Dryland/Conditioning Endurance Training Program has been developed
to IMPROVE the participant's endurance/speed/power components of muscle movement/
contractions and, to some degree, the participant's strength. Many of the exercises
selected are for injury prevention.
The guidelines for the performance of this program are outlined below:
** 12-13 year old girls/12-13 year old boys "learning" how to perform the
exercises "properly/correctly;" concentration on "speed" of performance/
movements of the exercises AND "proper/correct" technique with greater
development of endurance/strength components is desirable; this age group
uses the YELLOW color coded weight groups
** 14-16 year old girls/13-14 year old boys, HIGH INCREASE in "speed/power"
performance of the exercises with increased amount of weight being utilized;
"proper/correct" technique being utilized AND increase in the number of reps
performed; this age group uses the GREEN color coded weight groups
** 17-18 year old girls/15-17 year old boys, HIGHER INCREASE in "speed/power"
performance of the exercises with increased amount of weight being utilized;
"proper/correct" technique being utilized AND increase in the number of reps
performed; this age group uses the RED color coded weight groups
** 19 & older girls/18 & older boys, HIGHEST INCREASE in "speed/power" perfor-
mance of the exercises with increased amount of weight being utilized; "pro-
per/correct"technique being utilized AND increase in the number of reps
performed; this age group uses the NAVY BLUE or RED color coded weight groups
ALL participants MUST wear a "good" pair of tennis type shoes {running type shoes are
permitted IF approved by the Coaching Staff}; gym type shorts; t-shirt w/sleeves and NO
underwear!!! Wear your swim suit underneath your shorts! It is HIGHLY recommended that
each swimmer bring a towel with you to keep the chairs, benches, etc clean and "dry" for
the next person that follows you! NO food!!! NO drinks EXCEPT water bottles w/water in
the bottle will be permitted as long as YOU {we} do not create a mess!!! Any person who
attempts to bring food, gum and/or drinks to the weight area will be dismissed for that
specific day = NO EXCEPTIONS!!!
When a member of the HYCAT Coaching Staff "calls" your name AND makes corrections on
your performance of a weight exercise(s), the Coaching Staff expects/demands ACCEPTABLE
reaction/behavior to having your name "called out." Your name is being "called out" in
order for you to know that the Coaching Staff wants you to perform the exercise in a
better manner, etc!
** mumbling under your breath/mumbling to yourself; talking under your breath;
or unacceptable "looks" or mannerisms associated with having your name being
called out; etc; etc ARE UNACCEPTABLE AND WILL NOT BE TOLERATED BY ANY MEMBER
OF THE HYCAT COACHING STAFF!
** this policy/statement IS NOT subject to debate!!!
The swimmer MUST be making a good, reasonable effort to perform the acceptable number
of repetitions for each exercise/station as described by the HYCAT Coaching Staff below
** the decision of "reasonable effort" is solely a judgement call/decision made by the
HYCAT Coaching Staff AND not subject to debate
** the exercises have the following repetitions policy:
** straight arm pull-over {about 1 repeat every 2-3 seconds OR FASTER}
** bent-arm pull-over {about 1 repeat every 2-3 seconds OR FASTER}
** straight arm "butterflies" {about 1 repeat every 2-4 seconds OR FASTER}
** jump table {about 1 jump every 3-5 seconds OR FASTER}
** chin-ups/pull-ups {about 1 repeat every 3-5 seconds OR FASTER}
** MOST exercises with the "stretch cords" should be performed 1 repeat every
1 second OR FASTER except the straight arm exercise {about 1 repeat every
2 seconds OR FASTER}
** MOST jump exercises on the pool deck should be performed 1 jump every 1
second OR FASTER
** jump roping should be performed 2 jumps every 1 second OR FASTER
** stretch cords should be performed AS FAST AS POSSIBLE with AT LEAST 2 or
more reps per second OR FASTER
Follow the procedures listed below to determine the correct/proper weight to utilize when
performing the exercises:
** if 12-13 girls/12-13 boys, use the weights with "YELLOW TAPE"
** if 14-16 girls/13-14 boys, use the weights with "GREEN TAPE"
** if 17-18 girls/15-17 boys, use the weights with the "RED TAPE"
** if 19 & older girls/18 & older boys, you have the "choice" of using the
weights with the "NAVY BLUE TAPE" OR "RED TAPE"
Please use the weight that permits/allows YOU to perform the proper/correct number of
reps as outlined above. If you have any questions and/or problems in determining what
weight to use, ask for help/assistance! This weight program is an "endurance/speed/
power" developing type program designed to duplicate the muscles utilized to move a
person through the water in swimming. Repetitions (# per second as outlined) are VERY,
VERY, VERY IMPORTANT to maintain!!!
The Dryland/Conditioning Endurance Training Program will be offered four (4) days each
week during the 2000-2001 Fall & Winter Seasons for those swimmers on the Comp 3 Team
AND five (5) days each week during the 2001 Summer Season after school has been
completed.
NOTE: Appropriate "rest" schedules will be provided for 5-14 days prior to the
Speedo Classic/Florida Meet {early December 2000}; Capital City Classic
Meet (mid-December 2000}; West Virginia State Championships {early March
2001}; Y Regional Age Group Championships {mid March 2001}; Odd Age Group
Meet {late March/early April 2001}; Y National Short Course Championships
{early to mid April 2001}; West Virginia State Championships {mid to late
July 2001}; the Southern Zone Age Group Championships {early August 2001};
Y National Long Course Championships {early August 2001}; {MAYBE} Phillips
66 Senior Nationals {mid-August 2001
[NOTE: each HYCAT Coach may establish "attendance" requirements for their
specific team members]
DRYLAND/CONDITIONING PROGRAM # 5 [STRENGTH TRAINING PROGRAM = COMP 3]
** COMP 3 TEAM MEMBERS
** MUST be a member of the Comp 3 Team
** refer to your specific team/program handout for starting times
** refer to schedule outlined in the "Announcement List" each week
** MON/THU 6:45PM- 7:40PM (MON ONLY / following the
Weekly Team Meeting)
6:20PM- 7:05PM (THU)
(OR modified during certain vacation periods and "rest/shave" type
meets)
** YES/MON, SEP 4TH 8:00AM- 9:00AM LABOR DAY
** YES/THU, NOV 23RD 8:45AM- 9:45AM THANKSGDAY
** OFF/DEC 21ST-JAN 1ST FALL/WINTER BREAK
** YES/MON, JAN 15TH REGULAR SCHEDULE MARTIN LUTHER KING DAY
** OFF/APR 12TH-APR 22ND WINTER/SUMMER BREAK
** YES/SUN, MAY 27TH 8:00AM-9:00AM RAFTING TRIP MAY 29TH
** OFF/AUG 12TH-25TH SUMMER/FALL BREAK
** purpose of this program is to INCREASE the participant's upper body strength
with four (4) specific strength exercises: curls; lats; bench press &
military press; each exercise performed with three (3) different levels of
weight; the participant increases the amount of weight with each change; # of
reps determined by the participant's initial "test;" # of reps are either: 8-
6-4; 10-8-6 or 12-10-8
** questions about this program??? see/talk to Greg Olson
[NOTE: each HYCAT Coach may establish "attendance" requirements for their
specific team members]
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http://members.citynet.net/HYCAT -- Revised: 31 December 2002
golson@uchaswv.edu
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