Category Archives: Dry-land Training

CORE TRAINING WITH a.X.i.s. UPDATE: Ninja Roll Ups

I just updated my Core Training with a.X.i.s. page with an explanation on Ninja Roll Ups. a.X.i.s. has put together our core training routine and brings in a new challenge for elite swimmers. Ninja Roll Ups are core exercises that tie in your lower abs to your hip flexers that drive your kick just like Armadillos but done with your whole body in an explosive motion. We need to remember “explosive” doesn’t mean out of control. This motion has to be done with precision to maintain a correct line throughout your whole body. Joel Elber helped me out with the images shown to explain this exercise. Take a look: Ninja Roll Ups

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CORE TRAINING WITH a.X.i.s. UPDATE: Armadillos

I just updated my Core Training with a.X.i.s. page with an explanation on Armadillos. a.X.i.s. has put together our core training routine and brings in a new challenge for elite swimmers. Armadillos are core exercises that tie in your lower abs to your hip flexers that drive your kick in all four strokes. Most swimmers that have a great core try these for the first time and can’t do them. This is because they don’t tie core training into their lower body. Joel Elber is the swimmer in the image examples and also has a blog on WordPress…..

A New Look into Core Strength with a.X.i.s

Many athletes look to improve core strength and they go directly to more crunches and basic motions everyone knows all to well. realistically crunches only help to an extent and new motions are needed to challenge your core to the level needed to hold a perfect line in swimming. Recently I have looked at different avenues at improving my core strength.  One is finding a way to connect my core strength to my legs and back. Below are some new exercises that have challenged my core strength to a level I never knew I had.  since starting these exercises I have seen amazing improvements in the water!

1. Dead Bugs Static/motion

2. Armadillos in a stream line/crunch/single leg

3. Ninja Roll Ups

4. Plank Hip Extensions

5. Single leg V-Ups Slow

6. Large Flutter Kick Crunch slow

Later this week I will post pictures and explanations on each.  These Exercises when first done challenged everyone on Team Elite. Before these movements were discovered we already thought we were very strong in our core. Now…. its a whole new level!! Thanks to A.X.I.S. Our core routine is now sick!

Training Trip Without the “Trip”

Starting Friday March 18th I started my own little training trip. Team Elite is in Chula Vista, CA for the next week and due to my work Schedule I could not attend. This week I will be getting all the practices Team Elite does in Chula and do them here at home. Some sessions I will do with a few other swimmers here in town but I plan on doing a little extra. Today is Sunday, and it wasn’t a normal day off…. I hit the weight room hard! So far I’m happy with my first three days. I plan on taking my season to the next level during this “trip” so let’s go!!!

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