November 30, 2023

What Is a Smith Machine? Pros, Cons, and How to Use It Right

November 30, 2023/ Dan Daly

The Smith machine has its place—but only when used with purpose. In this article, I break down what the Smith machine is, its pros and cons, and how swimmers can use it strategically to build upper-body strength and shoulder stability. Plus, I’ll show you two simple bodyweight progressions—Inverted Rows and Elevated Push-Ups—that I’ve used with swimmers of all levels. If you want strength that transfers to the pool, start by training smart on land.

November 16, 2023

Maximizing Swimming Performance in the Gym: The Myth of Sport-Specific Training

November 16, 2023/ Train Daly/ Dan Daly

Discover how to boost your swimming performance with gym-specific training. Learn about the best compound exercises tailored to the unique joint actions and muscle groups used in different swimming strokes. Understand why focusing on deadlifts, squats, pull-ups, and rotation exercises can lead to significant improvements in your swimming strength and power. Whether you specialize in short axis strokes like butterfly and breaststroke, or long axis strokes such as freestyle and backstroke, this post guides you through the optimal gym workout for swimmers.

October 30, 2023

Sports Visualization and Meditation for Athletes: Mentally Preparing for the Big Event

October 30, 2023/ Train Daly/ Dan Daly

Your heart and lungs are conditioned, and your muscles are strong and powerful, but they may not be the most important organs to your success as an athlete. The power of the mind cannot be understated, especially when it comes to performance. For athletes preparing for a significant event, mental preparation is just as crucial as physical training. Visualization exercises, rooted in sports psychology practices, meditation, mantra, and envisioning positive outcomes, have become essential tools for athletes aiming to achieve peak performance. This article delves into the world of visualization exercises and how they can make a difference for athletes on the big stage.

October 13, 2023

Stroke for Stroke: 10 Winning Practices of the Best Swimmers

October 13, 2023/ Train Daly/ Dan Daly

Achieving greatness in the world of competitive swimming demands unwavering commitment and a well-structured training routine. Let's delve into the crucial components that shape the training regimens of the best swimmers:

September 29, 2023

Unlocking Success in the Pool: The Benefits of Dryland Resistance Training for Youth Swimmers

September 29, 2023/ Train Daly/ Dan Daly

Dryland resistance training is a game-changer for young swimmers, offering benefits that go beyond the pool. By incorporating targeted dryland exercises for young swimmers, athletes can develop strength, improve core stability, enhance endurance, and reduce the risk of injuries. This type of training builds confidence, fosters mental toughness, and prepares swimmers for long-term athletic success. Supported by expert insights and research, dryland workouts complement swim training, translating gains on land into faster, more efficient strokes in the water. Unlock your swimmer’s full potential with a well-rounded approach to training. Read article.

September 20, 2023

Dryland Resistance Training for Youth Swimmers: Expert Guidance and Benefits

September 20, 2023/ Dan Daly

In the realm of youth sports, including swimming, there has been a growing realization that strength training, also known as resistance training, plays a pivotal role in the holistic development of young athletes. Contrary to outdated beliefs and misconceptions, expert guidance from pediatric doctors, exercise physiologists, and strength and conditioning professionals, supported by organizations like the UK Strength and Conditioning Association (UKSCA) and the US National Strength and Conditioning Association (NSCA), confirms the overwhelming positive body of evidence for youth resistance training. In this article, we will explore the expert guidance and the multifaceted benefits of incorporating age-appropriate resistance training into the regimen of youth swimmers.

September 02, 2023

Swimming Strength: Unlocking Your Potential with Weight Training

September 02, 2023/ Train Daly / Dan Daly

What should a swimmer focus on building: strength, hypertrophy, or both? And how should time be allocated? Let's explore this topic and discover how weight training can complement your swimming performance

August 28, 2023

Animal Flow Workouts: Movements List and Key Benefits

August 28, 2023/ Dan Daly

Enter Animal Flow, a modality I have been programming for over a decade. Its the perfect blend of total body, ground-based, bodyweight conditioning, blending elements of mobility, stability, endurance, and power.

August 24, 2023

How Often Should Swimmers Lift Weights?

August 24, 2023/ Train Daly/ Dan Daly

Incorporating resistance training into a swimmer’s program can significantly enhance performance and reduce injury risk. Most swimmers benefit from 2-3 weightlifting sessions weekly, lasting 30-60 minutes, especially in the off and pre-season. These sessions should focus on compound movements like deadlifts, squats, and swim-specific exercises to build strength and power. But how often should you lift weights, and what exercises are best?

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