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COVID-19 Quarantine 2 week @ home shoulder prehab&strength plan


Nuno Alves Coach

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2 Weeks

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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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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.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:00 hrs 0:35 hrs
Workouts Per Week Weekly Average Longest Workout
2:00 hrs 0:35 hrs

Training Load By Week

Nuno Alves

Tri & Perform

Online Acessement - Treadmill Running Analysis

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