By Dr. G. John Mullen, DPT, CSCS
Current dryland programs contain many flaws. Programs incorporate dinky band exercises for injury prevention. These exercises aren’t hard enough for building strength, power, and prevent rounded shoulders. I’ve discussed postural and provided the ultimate guide to fixing swimmer’s posture previously. This article discussed the entire body, as poor posture is a cascade of many body parts. The main area for most swimmer’s posture are rounded shoulders.
Manske (2015) recently published a study demonstrating typical band exercises (band extensions, internal rotation, external rotation, flexion, abduction) minimally improve shoulder strength compared to swimmers who didn’t perform band exercises. Yes, over a 12-week period the group who didn’t do any exercises had similar strength gains! The only area the resistance training group improved was external rotation! This routine used progressively harder exercises, by providing harder bands once the swimmer reported the exercises were less than a 6/10 in difficulty. Despite this progression, I would call minimal improvements over a non-exercise group a failure in the training methodology.
The program in this study had swimmers perform the typical band exercises for 2 sets of 15 repetitions. This program is designed for endurance, not building strength and power! For building strength and power, lower repetition ranges and higher intensities are needed! Like the transition towards higher-intensity swimming, higher intensity dryland and injury prevention programs are warranted! I spoke about this on the Swimming Science Podcast with Dr. Lee Brown, Ph.D.
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