As part of YBAC’s holistic training system, we partner with RaceBetter Strength to deliver an elite-level dryland program tailored for swimmer development. These sessions are built with one goal: to create better, stronger, and more durable athletes who are prepared for success in and out of the pool.
Dryland is not an add-on, it’s a core philosophy in our training.
Intergrated with Each Training Level
Competitive Level:
- Age-appropriate strength, mobility, and movement patterns
- Optional dryland 2x/week (focus: injury prevention, athletic coordination)
Category 5 Group:
- Heart rate monitoring and aerobic capacity training
- RPE tracking and progressive strength work
- Dryland 3x/week (focus: movement quality, strength endurance)
Senior Group:
- Required dryland 3x/week
- Structured strength programming using Velocity-Based Training (VBT)
- Mobility + recovery strategies aligned with swim phases
National Group:
- Required 3x/week dryland, plus 2 additional sessions per month
- Same structure as Senior
- Integrated VBT, jump testing, HRV tracking, and periodized strength
- Fully individualized feedback and progression
Dryland Focus Areas
- Mobility & Movement Quality
- Stability & Coordination
- Foundational & Max Strength
- Reactive & Explosive Power
- Speed-Specific Transfer to Swimming
Each training block aligns with the swim season’s macro and micro-cycles, ensuring a balance between load, recovery, and performance peaking.
Technology & Assessment Tools
- Output Sports VBT trackers (bar speed, jump height, power output)
- Heart Rate Variability monitoring for readiness
- Movement Screening and force plate jump profiling
- Video feedback on dryland movement patterns and lift execution
Preparation for Long-Term Success
Whether athletes are aiming for YMCA Nationals, college swimming, triathlon, or high-level fitness, the YBAC x RaceBetter Dryland system prepares them for the next stage:
- NCAA-aligned training protocols
- Injury-resistant foundations
- Performance mindset and training accountability
- Year-round monitoring of development