Train Daly

Many of you have come to know me as the dryland strength and conditioning coach for swimmers. What you might not know is I also spent the greater part of the last decade as an educator, facilitating exercise science and business content to thousands of health and fitness coaches across 14 markets, internationally. Last year put some of that on hold, a reevaluation of a rapidly changing industry, and modes for delivery. I’ve spent the last 9 months successfully adapting a form...ally in-person, location dependent coaching business, to a 100% virtual/remote model, with no borders. In addition to that, I also began networking and collaborating with other industry educators, and with a team of some of the best industry instructors, began to build out an education platform to serve the content of the best self and business development practices for personal trainers amidst an altered industry landscape ripe with new opportunities. @natural_discipline85 and I are pleased to announce our new venture, @kinstructiveminds , a coaching education platform focused on the professional development side of a successful health and fitness business. Fitness is a $32B industry, yet the average coach earns just $60k a year. If you are a coach looking for strategies to navigate a post-gym fitness world, leverage technology, and build a successful career, join us this February, @kinstructiveminds

A progression from fridays atomic frog to get you up on your feet and loaded. Freestyle swimmers and triathletes hips would benefit from some cross training out of the sagittal plane too

Good movement and training is lots of alternating flexion and extension between the shoulders and hips, through your core. Here’s two drills that will make you earn overhead reach and extension #TrainDaly #mobility #shoulderstability #frontcrawl #freestyle #swimdrills #pooltime #swimteam #dryland #drylandtraining #triswim #crosstraining

The atomic frog as it’s sometimes referred is a longtime favorite for prepping head to toe - wrists, shoulders, hips, ankles. Particularly this variation targeting internal rotation at the hip, and the adductors, the muscles of the inner thigh. A compound warm up for overhead and squat work, or on deck before stroke day. #TrainDaly #movementprep #movementpreparation #warmupexercise #warmups #warmupgame #wristmobility #shouldermobility #hipmobility #anklemobility #corestability #overheadathlete #breaststroke #squat #swammer

Learn slow before you go fast. An athletic core is often more about resisting movement from the center, while your arms and legs produce power around it. Slow down your core training, and learn to resist and brace. #TrainDaly #swimpost #mastersswimming #mastersswim #mastersswimmer #mastersswimmers #usmastersswimming #swimbetter #swimsmarter #fastswimming #fastswim #swimswim #swimswimswim #swimmingcompetition #isl2020 #swimmingclasses #swimfitness #triathlon_in_the_world #triathlonlifestyle #triathlons #triathlon_world #triathlonlove #triathlonworld #triathloncoaching #triathlongram #coreexercises #coreworkouts #corestability #corestabilitytraining #corestabilization

Making every wall and every rep count. Endurance athletes, don’t forget to train power and speed #TrainDaly #swimmingclasses #swimfitness #swimtime #swim #freestyleswimming #swimmer #swimmersofinstagram #arenawaterinstinct #fromtcrawl #swimtrainer #swimmingclub #instaswim #flipturn #triathloncoach #triathlon_in_the_world #plyotraining #plyojump #plyometrics #plyos #triathloncoaching #ply #triathlonswim #triathlontrainning #triathlonswimming #ironmanswim #triswim #triswimpics #swimbikerun #triathlonlife

2 bells, of equal or varying weight, are sufficient for a total body home training program, with dozens of load and movement variations, like this bilateral swing, to improve hip and shoulder power in butterfly

Here’s the next @vasatrainer Lane 9 Dryland Workout using the vasa trainer pro focusing on strength and power, with higher tensions and speeds. Grateful to have these machines as a supplement to myself and client’s swim training, and increasingly as a replacement as pools become limited. If your progress has slowed in the water, or you don’t know what to do when your pool is closed, let’s talk!

From clients who can’t swim at all to those who want to cross the English Channel, it all starts with core balance in the water, and lane based strength training that reinforces for those principles. Side kicking drills and Turkish getup patterns are staples for all abilities. #swimwell #TrainDaly #openwaterswimsociety #channelswimmer #channelswimming #channelswim #chanelswimmers #marathonswim #marathonswimmer #marathonswimming #myswimpro #swimmingsports #swimmingcompetition #swimmers #swimmerslife #swimmerlife #mrswimmer #theswimmers #finisswimmer #swimmersforlife #swimerz #triathlonswim #triathlontrainning #triathlonswimming #ironmanswim #triswim #triswimpics #swimbikerun #turkishgetup #coreworkouts

Front loaded and racked for shoulder and core stability. Single leg, knee dominant strength for the quad dominance of the scissor kick

Loading rotation, connecting the rhythm and power between the opposite hip and shoulder. #TrainDaly #swimmingclasses #swimfitness #swimtime #swim #freestyleswimming #swam #swum #swimmer #swimmersofinstagram #arenawaterinstinct #fromtcrawl #swimtrainer #swimmingclub #triathloncoaching #triathlongram #triathlonswim #triathlontrainning #triathlonswimming #ironmanswim #triswim #triswimpics #swimbikerun #CSCS #strengthcoach #strengthcoaching #isl2020 #vipr #viprpro #viprworkout

Good things happen when swimmers learn to wedge or leverage their bodies around the pressure created in their arms and legs, like the wedging of the hips between loaded arms and fixed legs in a deadlift. An equal amount of pressure and force from the water is pushing you when you pull, push, and kick.

A snippet from some of the movement prep tutorials used for remote programming to improve mobility and position in the water. Who’s interested in detailed personalized programing to improve your swimming that you can do from home? DM me and tag a friend #TrainDaly #mastersswimming #mastersswim #mastersswimmer #mastersswimmers #usmastersswimming #scienceinsport #fueledbyscience #triathlonlife #triathlonmotivation #triathloncoach #triathlon_in_the_world #triathlonlifestyle #triathlons #openwaterswim #openwaterswimsociety #channelswimmer #channelswimming #channelswim #chanelswimmers #marathonswim #movementprep #movementpreparation #warmupexercise #warmups #warmupgame #shouldermobility #mobilitydrills #remotecoaching #virtualcoaching

Loaded rolling drills teach you to roll your body under or around a fixed loaded point (gravity and the bell) coordinating hips and shoulders moving together through the core, much like the rolling in the water, under a heavier recovery arm, while staying high and streamlined in the water

The kettlebell clean and press, teaches you to pull with your hips, and reach through your core, developing power and speed in you kick, pull, and entry from the hips, back, and shoulders. #TrainDaly #longdistanceswimming #swimthedistance #loveswimming #loveswim #loveswimming #swimmingtechnique #swimmingpool #swimminglife #swimming_pools #swimmingisfun #swimmingislife #swim4life #myswimpro #swimmingsports #swimmingcompetition #swimer #swimmers #swimmerslife #swimmerlife #mrswimmer #theswimmers #finisswimmer #triathlonswim #triathlontrainning #triathlonswimming #ironmanswim #triswim #triswimpics #swimbikerunrun

Love the strength and power of this machine, and this stroke. Butterfly is like resistance training in the water. The bilateral arm and leg strength required for 6-7 strokes per length is a great low volume, high intensity compliment to longer freestyle training.

Dryland deck prep - head, ribs, pelvis aligned through a stable core. Hips and shoulders flexed and mobile. Balance the pull buoy for tactical cueing and feedback. #TrainDaly #mastersswimming #mastersswim #mastersswimmer #mastersswimmers #usmastersswimming #swimbetter #swimsmarter #fastswimming #fastswim #swimmingclasses #swimfitness #swimtime #swim #freestyleswimming #swam #swum #swimmer #swimmersofinstagram #arenawaterinstinct #fromtcrawl #core #hipmobility #shouldermobility #overheadathlete #triathlonswimming #ironmanswim #triswim #triswimpics #corestabilization

I challenge you to mess up the simplicity of this squat, and to continue to scale it to the heaviest bell on your rack for sets of 10