Maximize Your Breaststroke with This Dryland Workout

Breaststroke requires a unique balance of power, timing, and body position. With a few exercises focused on training these key attributes, you can use dryland training to help improve your efficiency in the water. When you build strength and power (and use proper technique) you reduce chance of injury, so this routine will also help you avoid groin pulls.

Warm-Up

Breaststroke requires you to hit challenging positions, which can result in some angry muscles and joints. Warming up properly is a critical step to managing the requirements of the stroke. You can utilize this warm up for your dryland workouts and your pool workouts.

Complete three rounds of the following exercises. Take minimal rest between exercises and rounds.

• Adductor rocks x 8 on each side
• Scap pulldown + band x 8
• Plank to squat x 8

Power and Position

Next focus on the power of your pull and the strength of your hips.

During the muscle up, focus on moving with speed. Once you start the pull, focus on completing the movement quickly and with intention. During your next session in the pool, visualize pulling yourself forward with a rope. This visualization will help you use your power more effectively.

During the hip circles and fire hydrant, slow down and focus on quality and control for each repetition. You'll feel plenty of muscle burn during this exercise. For a fun challenge with the hip circles, try to draw as big of a circle as you can with each repetition.

Complete three rounds of each exercise. Rest 30 seconds between exercises and 60 seconds between rounds.

• Muscle up + trx x 8
• Hip circles + fire hydrant x 4 of each type on each side

Strength Development

When doing any strength work, use a weight that challenges you but allows you to complete all repetitions with quality form.

The reverse-to-lateral lunge will help you develop leg strength for a powerful kick and work your adductor complex, which will help you manage the force produced during the kick and avoid groin pulls.

The plank walk is your opportunity to practice holding a strong body position while your arms are overhead. When you’re fully extended in the water, you should be gliding. If you’re unable to hold the straight line, you'll waste this opportunity. As your hands pass your head, focus on your low back position and avoid allowing your hips to drop toward the floor.

Complete three rounds of each exercise. Rest 30 seconds between exercises and 60 seconds between rounds.

• Sumo rdl + dbx 6 repetitions
• High elbow pull + band x 12
• Reverse-to-lateral lunge x 6 on each side
• Plank walk x 6

Cool-Down

During these cool-down exercises, think about your breath. Tense breathing can result in a feeling of restricted movement. Focus on steady, rhythmic breaths to free up any tension in your body.

Complete three rounds of the following exercises. Take minimal rest between exercises and rounds.

• Hamstring t stretch x 30 seconds on each side
• Piriformis stretch x 30 seconds on each side
• Kneeling lat stretch x 30 seconds

Complete this dryland workout weekly for four weeks and you’ll be well on your way to supporting the key components of breaststroke.