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May
23

This Week on The DS Blog

By dynamicsolutions

Improve Your Swimming Technique With Strength Building Exercises!


As a trainer of competitive swimmer’s, I like to use  exercises that stregthen the parts of the body that are directly related to propelling the athlete thru the water efficiently with more power. This is key to improving technique. In order to improve and maintain proper swimming technique the athlete has to enhance his/her total body strength and stability. This is how good swimmer’s are able to use less energy while traveling more distance in the water. Here are a few exercises that will boost your performance in the water:

Rotational Power- As swimmer’s move thru the water, their torsos are always rotating. There are a number of good rotation exercises out there, but I like the power and intensity you can create with rotational med ball throws or Tornado ball slams.

Bulletproof Shoulders- A physical therapist, who is a friend of mine, warned me to be very careful when working with swimmers. The reason why, is that most have some sort of shoulder issue because of all the overhead motion involved in their sport. Training the scapular stabilizer’s with Y’s, T’s, and W’s is a must and has been a major reason we’ve had good luck with the shoulder’s of our swimmers. Numero uno exercise is the ole’ Turkish Get Up. Can’t be beat!! Has this exercise been my exercise of the week before?? :)

Resilient Posterior Chain- The muscles on the back side of the body propel the swimmer through the water. Double Kettlebell swings and swiss ball bridges are my top two exercises. The double swing is basically a ballistic Good Morning, which deserves some mention here. Combining the instability of a swiss ball with the glute exercise that every single person on this beautiful planet should be doing, makes the SB Bridge a winner! In the end, the glutes do their job, the lower back does its job and the hamstrings do their job and we end up with one happy backside!

The great thing about these exercises is they all can be done at home, at the pool, in the beginning of a workout, or at the end. So, if you’re looking to improve your swimming times, you have a few exercises that are guranteed to have you on the right track.

Exercise of the Week- Resisted Birddog

While in Philadelphia at the FMS Certification, I learned a new twist on one of my favorite corrective exercises, the Birddog. I had been using the Birddog with my clients for a while, but it becomes a much more powerful exercise when you add resistance. The Resisted Birddog is a BIG time bang for your buck exercise and one of the corrective exercises used to improve rotary stability in the FMS screen. It’s great for the spine, those sleepy glutes, hamstrings, and shoulders… basically your core. Also, the Birddog is one of the top 3 exercises used by Dr. Stuart McGill, Professor of Spine Biomechanics at Waterloo. McGill is one of the foremost experts of spines in the world.  The Birddog is good for helping to stabilize the spine  and an exercise in which I have recently ramped up in my training and with my clients as well. My clients do no less than  10 reps per side. Master RKC Brett Jones likes runners to perform up to 25 reps each side during workouts. Hold each rep for up to 2 seconds.

Running Drills For Acceleration

Athletes in any sport need to be able to accelerate as quickly as possible to get to the ball or the opponent first. Being able to accelerate quickly and powerfully is probably the most important skill that needs to be improved in all athletes. Athletes in every sport need to be able to run as fast as possible as quickly as possible. From getting off the line fast in football, to beating your opponent to the ball in soccer, to exploding out off the blocks on track; each of these athletes needs to be as efficient as possible in order to generate speed in a short period of time. During this summers Speed and Development camps, acceleration will be a major focal point of our training. Acceleration takes place the first 0-30 meters from the start of a sprint. Here’s a brief acceleration workout that I surprised our 8:00 am ladies with last Thursday. They look pretty good don’t they!!

Recipe of The Week


During this month’s Dynamic Solutions Body Transformation Challenge many of the participants have had to overcome some self defeating habits that hold them back from achieving their health and wellness goals. One of the greatest obstacles people have is shopping and preparing their foods regularly with extremely busy lifestyles. Unfortunately, there is no substitute for eating good quality whole foods everyday for the rest of your life. Making food shopping and cooking a top priority every week is just as important as putting gas in your car. The only difference is you will own the car you drive for maybe up to 10 years but you have your body for the rest of your life!!

Below is one of my favorite roasted chicken recipes. Food is a celebration! Eat good quality food everyday and watch how effectively your body responds!

Christina’s favorite Roasted Chicken Recipe:

1 whole organic Chicken

1/2 stick melted unsalted butter

Fresh Thyme

garlic cloves

onion

celtic sea salt

pepper

2 cups white wine

2 cups organic chicken stock

Put whole garlic cloves still in the skin and chopped onion in bottom of roasting pan. Flip bird upside down in roasting pan brush with melted butter, salt and pepper, place fresh thyme in cavity of chicken. Bake for 1 hour at 375 degrees and than flip to other side brush with butter and salt and pepper. Cook additional 1 hour . Remove chicken from roasting pan and allow to sit. place roasting pan on top of stove top and add 1 cup chicken stock and 1 cup white wine and slowly bring to simmer  gently scrapping browned chicken drippings from bottom of pan . You can add more wine and chicken stock in equal parts as desired. Serve this chicken au jus sauce over your roasted chicken with the roasted onion and garlic cloves which will pop easily out of their shelves.

This is a dish I love to prepare when I can also do some laundry or other task while the chicken cooks. The leftovers can be used in a great cobb salad the next day!!

Stay Strong… Kettlebell Strong!!!


Click Here for Dragon Door High Performance Fitness

Categories : Darius' Random Thoughts, Uncategorized

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