There are two types of core training: core for show…and core for go! Swimming World’s J.R. Rosania believes in an exercise routine for core that centers itself around stabilization. Thousands of crunches and sit-ups only slightly enhances stabilization and body position in the water. This is true whether you’re on your stomach face down in the water or on your back face up.
Elite swimmers train their core by doing dryland that mimics body position and leg position while swimming. This enables them to generate more force through their core section and deliver into the legs.
Begin by performing each exercise for two sets of 10 reps. After two weeks, progress to three sets of 10 reps. These are more advanced and activity-specific core exercises.
Notice: All swimming and dryland training instruction should be performed under the supervision of a qualified coach or instructor, and in circumstances that ensure the safety of the participants.
Photo Courtesy: BY EMMI BRYTOWSKI
Photo Courtesy: BY EMMI BRYTOWSKI
Photo Courtesy: BY EMMI BRYTOWSKI
Photo Courtesy: BY EMMI BRYTOWSKI
Photo Courtesy:BY EMMI BRYTOWSKI
MEET THE TRAINER
J.R. Rosania, B.S., exercise science, is one of the nation’s top performance enhancement coaches. He is the owner and CEO of Healthplex, LLC, and has finished the Ironman Triathlon 18 times. He also serves as Swimming World Magazine’s fitness trainer and was named one of “America’s Top Trainers” by Men’s Journal and Vogue magazines. Check out Rosania’s website at www.jrhealthplex.net.
MEET THE ATHLETE
Noriko Inada, 39, swam for Japan at the 1992, 2000 and 2004 Olympics. She now swims Masters for Phoenix Swim Club, and owns Masters world records in the women’s 25-29, 30-34 and 35-39 age groups.
