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Dryland Strength Training in Swimmers

Dryland Strength Training in Swimmers

Evidence-based analysis of dryland strength training effects and the limited support for periodization superiority.

Definition of Dryland Strength Training

Dryland strength training refers to resistance and power–based exercises performed outside the aquatic environment to enhance neuromuscular function, force production, and overall swimming performance.

Dryland strength training for swimmers

Performance Relevance

Dryland training is widely used to improve sprint speed, start and turn power, and stroke efficiency.
However, the optimal periodization model for maximizing transfer to swimming performance remains uncertain.

Core Principle

Dryland strength training improves swimming performance, particularly in sprint events, but the evidence for periodization superiority is inconsistent.
Both periodized and non–periodized programs appear to yield similar performance outcomes in swimmers.

Key Evidence

Component 1: Dryland Strength Training Improves Sprint Performance

Lopes et al.
Lopes et al.
2020

Dryland Strength Training Improves Sprint Performance

Lopes et al. (2020) demonstrated that 8 weeks of dryland strength training in 20 national–level swimmers significantly improved:

  • 50 m performance (d = 0.47)
  • 100 m performance (d = 0.42)

This confirms that strength development outside the pool can meaningfully enhance sprint outcomes.

Component 2: Explosive Training Produces Superior Short–Distance Gains

Amaro et al.
Amaro et al.
2017

Explosive Training Produces Superior Short–Distance Gains

Amaro et al. (2017) found that 6 weeks of explosive–focused dryland training in 21 age–group swimmers produced greater 50 m improvements than traditional strength training.
This suggests that power–oriented adaptations may transfer more effectively to short–duration events.

Component 3: Periodization Does Not Clearly Outperform Non–Periodized Training

Schumann et al.
Schumann et al.
2020

Periodization Does Not Clearly Outperform Non–Periodized Training

Schumann et al. (2020) compared periodized vs. non–periodized dryland strength training in 16 well–trained adolescent swimmers over 16 weeks and found:

  • No significant differences between periodization models
  • Both groups improved performance similarly

This indicates that periodization structure may not be the primary driver of performance gains.

Component 4: Systematic Review Shows Benefits but Inconsistent Periodization Effects

Amaro et al.
Amaro et al.
2019

Systematic Review Shows Benefits but Inconsistent Periodization Effects

A systematic review by Amaro et al. (2019) recommended:

  • Maximal strength periodization
  • 6–12 weeks, 2–4 sessions per week, 80–90% 1RM

However, the review also noted:

  • 7 of 16 studies showed no performance improvements

This highlights variability in outcomes and limited consensus on optimal periodization strategies.

Component 5: Integrated Interpretation of Evidence

Multiple Authors
Multiple Authors
Various

Integrated Interpretation of Evidence

Dryland strength training reliably enhances swimming performance, particularly in sprint events.
However, periodization superiority is not supported by consistent evidence, and improvements appear to arise from the training stimulus itself rather than the specific organizational model.

Conclusion

Dryland strength training reliably enhances swimming performance, particularly in sprint events.
However, periodization superiority is not supported by consistent evidence, and improvements appear to arise from the training stimulus itself rather than the specific organizational model.

Citation



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