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Dry Land for Swimmers

Trainer of the Month

Photography by
Taryn Emerick

While a lot of the work is done in the pool, a good strength-training regimen can greatly complement water workouts and transform a swimmer into a faster, more powerful athlete. Bellevue Club Swim Team’s strength and conditioning coach Ash Milad gives an example of a circuit perfect for anyone looking to up their game in between the lane lines. 


Weighted Squat

Start with your feet a little wider than hip distance and hold the kettlebell by the handle upside down. Lower the hips into a squat position, and drive through the heels as you return to standing. Complete 10 to 12 squats.


Weighted Box Jump

Start the exercise on your knees, while holding a weighted medicine ball out in front of your body. Without moving your arms, jump into a squat position. Slowly, carefully return to your knees, and repeat the action. Complete 10 to 12 jumps.


Weighted Ball Slam

Stand with your feet a little wider than hip distance, and raise your arms above your head (but slightly in front for safety) while holding the weighted ball. Pressing on top of the ball with your hands, slam it as hard as you can. Pick it up and repeat. 
Complete 10 to 12 slams.


Simple Kettlebell Swing

Start with your feet a little wider than hip distance and the kettlebell a few inches in front of you on the floor. Squat down, keeping your back extended, knees bent and hamstrings loaded. Swing the kettlebell behind you in between your legs, and then snap the hips to raise the weight up to chest height. Keeping the back extended, return to the bent-knee start position. 
Complete 10 to 12 swings. 


Static Plank 

Get into an upper push-up position, making sure to slightly tuck the pelvis for complete core engagement. Hold for 30 seconds, and complete four to five rounds.

Ash is also a certified personal trainer. To train with him, please email

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