Explosive Performance Speed & Power Camp
Sat, Nov, 06 2021 - Sun, Nov, 07 2021
Twinsburg Fitness Center
10084 Ravenna Road, Twinsburg, OH 44087
November 6 & 7, 2021: Explosive Performance Speed & Power Camp- Sign up for individual sessions or SAVE when you purchase a Bundle!
Developing faster strokes takes a lot more than just working on the technique. There are strategies and training methods that elite athletes use to become more efficient with their strokes in order to create more power and speed. Session sizes are limited to no more than 24 participants to ensure the highest level learning experience!
Saturday, November 6: Developing Power & Dynamic Warmup
- 11 & Under: Check in 11:45 AM, Clinic 12-2:45 PM
- 12 & Over: Check in 3:30, Clinic 3:45-6:45 PM
Sunday, November 7: Speed, Dryland & Recovery
- 11 & Under: Check in 9 AM, Clinic 9:15-11:45 AM
- 12 & Over: Check in 12:30 PM, Clinic 12:45-3:45 PM
This camp will be led by elite clinician Robyn Clevenger!
Scroll down for more details on the curriculum!
These camps are designed for swimmers with a minimum of one-year of competitive swimming experience all the way up to AAAA times and faster. Swimmers younger than 9 years old are not invited without submitting their times or swimming history to Fitter and Faster.
DAY 1 (SATURDAY): DEVELOPING POWER AND DYNAMIC WARM UP
While strength training helps swimmers get stronger, working on power exercises in the water helps to strengthen swimming specific movements. Developing power will help participants be more efficient and stronger in the water!
- IMPROVING POWER IN STROKE TECHNIQUE: Swimmers are taught drag is bad! However, ADDING resistance as a training tool causes swimmers to alter their technique and highlight any deficiencies. Removing that resistance then allows swimmers to feel those differences in technique and build power in their stroke technique. Robyn Clevenger will take the swimmers through some resistance training techniques during this camp!
- RESISTANCE TRAINING: Resistance not only helps expose places to strengthen technique but also is a huge way to build power. Hand paddles, rubber tubing with a belt, even swimming with a T-shirt and shoes in the water can help add resistance and develop power!
- DYNAMIC WARM UP: Get ready for every practice and competition with a short dynamic warm up routine! Robyn Clevenger will take participants through a combination of light cardio exercises and dynamic stretches. This is an excellent way to get the blood flowing to the muscles and loosen joints to prepare for training and racing. Being properly warmed up will also help prevent injuries.
DAY 2 (SUNDAY): SPEED, DRYLAND, AND RECOVERY
Swimmers can significantly change their race strategy by adjusting just two aspects of their stroke - distance per stroke and tempo. Robyn will coach swimmers to help their tempo and speed, as well as review, changes dryland exercises designed specifically for developing strength and power in swimmers as well as techniques for recovery from dryland and swimming workouts.
- DISTANCE PER STROKE: One way to increase efficiency is to take fewer strokes. Counting the number of strokes and improving technique to decrease that number will save energy. On the other side, it may be faster to take more strokes per length, especially in shorter events.
- TEMPO: A swimmers tempo is how fast or slow they complete each stroke. Changing tempo based on event distance and fatigue level will help swimmers swim as fast as possible.
- DRYLAND FOR SWIMMING: Dryland training is designed to build strength, increase flexibility and become a more well-rounded and agile athlete. Swimmers will learn age-appropriate, simple bodyweight exercises that will strengthen their core and major muscle groups to complement the training done in the pool.
- MAINTAINING TECHNIQUE THROUGH FATIGUE: When swimmers get tired, it’s the easy choice to revert to sloppy technique in order to make the interval and finish the set. Choosing to focus on technique through fatigue is the difficult decision, but more beneficial in the long run. Participants will learn from Brett how to handle fatigue in practice and races.
- RECOVERY: While training is important for swimming faster and gaining strength, recovery is just as essential to continue training at a high level. While you can buy expensive products to help you recover, Brett will walk through some of the most important things to get your body ready for the next session.
Swimmers and parents are invited to ask their clinicians questions during a Q&A session. Gain insight into their training regimen, diet and nutrition, and recovery tactics.
WATCH THE CLINICIANS
Observe your clinicians swim at full speed and demonstrate a progression of perfectly executed drills to achieve powerful, efficient and fast swimming.
PUT YOUR SKILLS TO THE TEST
Swimmers will get to practice what they've learned by taking their stroke to your top speed with some of the best swimmers and coaches in the world! They'll work on holding onto their form while challenging themselves.
Take a photo with the clinicians, get autographs, and ALL PARTICIPANTS receive a FREE Fitter and Faster Swim Cap!