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Objectives Swimmers undertake dryland training to improve power and maximise propulsion. Our purpose was to improve strength and quantify transfer to adolescent sprint backstroke and freestyle performances. Methods Twenty-eight male competitive swimmers participated (age: 12.6±2.6 years; height 156.4±13.4 cm; mass 49.8±15.0 Kg; 50 m freestyle best time 45.0±8.5 s) and were randomized to either dryland strength plus swimming (DS) or a swimming only control group (CONT). The 8 week dryland programme (3 days/week) consisted of 8–10 exercises per session (22 exercises in total) with predominantly 1–2 sets of ~10–20 repetitions. Pre, mid and post 8 weeks training, a strength test battery (countermovement jump, pronated chin ups, isometric forearm and back extension) and 25 m pool testing of backstroke and freestyle was undertaken. Results DS had greater strength improvements across the test battery (13–167%; ES, 0.51–1.84) than CONT (8-120%; ES, 0.35–2.0) with p |
