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2 week @ home shoulder prehab&strength plan

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2 week @ home shoulder prehab&strength plan


Nuno Alves Coach

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2 Weeks

Plan Description

This 2 week (4 sessions in total of 2h a week) strength program is designed for a swimmer/triathlete who is looking to build swim specific neuromuscular abilities, to improve movement control and body awareness.

A selection of essential equipment is required: dumbbells and resistance bands

The plan outlines SHOULDER muscle groups you are targeting.

Have a question? Ask me directly to and I will respond within a few hours

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x4
02:00:00 00:35:00
Workouts Per Week Weekly Average Longest Workout
02:00:00 00:35:00

Training Load By Week

Nuno Alves

Tri & Perform

Online Acessement - Treadmill Running Analysis

Your Dream is my Mission
Your Vision is my Focus
Your Goal is my Motivation
Your Action is my Inspiration

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  • 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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