COVID-19 Quarantine Maintenance 4 week at home swim replacement strength plan
Author
Steven Moody, Triathlon Ireland Coach of the year, Training Peak and Ironman U certified
All plans by this CoachLength
4 Weeks
Plan Description
COVID-19 Quarantine Maintenance 4 week swim replacement strength plan - home friendly
I really do appreciate your help with my strength training! It's difficult to find a healthy balance with strength training and triathlon training. I know I need strength and conditioning to rehab my body and prevent me from getting injured further, but I also don't want my muscles to be too sore or tired to perform in key endurance sets or races. This plan is easy to understand, well thought out, and conducive to strengthening your body to complement your normal endurance training. All exercises are ones that will benefit you in the sport, rather than just going to the gym and throwing weight around.
Thanks again for this plan! You rock.
Cheyenne Meyer, USAT elite development athlete
Plan outline
**NB 100% home compatible - only essential equipment requirements are a selection of dumbbells and resistance bands**
**Will help you if unable to get to indoor or outdoor swimming options due to COVID restrictions**
This 4 week (2 hrs a week at peak) strength program is designed for a swimmer/triathlete who is looking to build swim specific muscles to improve their swim splits.
The plan outlines swim specific muscle groups you are targeting and why.
It can be used in conjunction with standard swim training or on its own if you face an extended period of time with no pool access.
Each of the exercises in the plan is video demo-ed in a handy kick off document with key safety tips/pointers useful for the absolute beginner upwards
The program also outlines recommended progression in terms of increasing weights and/or intensity and with approx 2 hours a week in total to complete all exercises - can easily be integrated with a full training plan.
Typical week
4 sessions a week
What do you get in this plan?
• How to use the plan documentation including video links on how to correctly execute the prescribed exercises
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How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Strength
x4
|
02:00:00 | 00:30:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:00:00 | 00:30:00 |
Training Load By Week
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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