High School Coaching Academy: Dryland Training Program

with Mark Onstott, New Trier HS (IL) Head Swim Coach,:
5x Team State Champions (IL), 2x "National Boy's Swimming Coach of the Year" Award (NFHSCA),
awarded US' `National Championship' HS team (2007) by Swimming World magazine,
team was named 2009 National Dual Meet Champions by NISCA (National Interscholastic Swimming Coaches Association).
and Larry Stoegbauer, Assistant Coach

This video features a complete breakdown of a season-long dryland program that not only builds strength, speed, and explosive power; it also addresses aerobic capacity and endurance. Along with the physical benefits are the mental toughness benefits and team building benefits derived from this program.

Coach Larry Stoegbauer begins with an overview of the New Trier dryland progam and Dryland Cycles. Each cycle is defined in both content and duration and covers an entire season.

• Endurance
• Hypertrophy
• Strength
• Power

In Part 2: Exercises, Stoebauer shares each of the exercises that he incorporates into his program, demonstrating 60 exercises/variations that include the following strength focus groups:

• Chest
• Back
• Shoulder
• Arm
• Core, front back and rotational
• Legs

This program is characterized by exercises being done with body weight, dumbbells and some free weights. Included are options that make basic exercises more challenging.

Put your athletes in position to succeed by implementing this proven dryland training program.

30 minutes. 2011.