Swim TRX Core Strength training plan 6 weeks

Average Weekly Training Hours 01:07
Training Load By Week
Average Weekly Training Hours 01:07
Training Load By Week

This is a swim based TRX and upper body strength training fitness program. There re 3 sessions per week, with the TRX sessions being 15 minutes long each. Each TRX workout has a pdf link within it, which shows you the order, reps, sets, rest and illustrated images of each TRX exercise. The strength based exercises are using the gym more, including kettlebells and dumb bells. This swim plan is designed by Nick de Meyer, Head coach for Speedy Swimming, (BTF level 2, STA, Master endurance coach Training Bible UK) who specialise in teaching triathletes and swimmers. This plan encapsulates all of Nicks training, racing and coaching experience of many open water triathlons, Ironman triathlon events, his swim skills and drills teaching methods and from completing the Dart 10km Swim in Devon. Purchase of this plan includes our comprehensive Swim Training Guide, which explains how to use your training plan, including swim drills and open water articles, plus email access to Nick at any time for questions that you may have about this plan. Once you have signed up we will email you the Description Document. Questions? Please visit us on the web at www.speedyswimming.co.uk or email Nick directly at: speedyswimming@gmail.com

Sample Day 1
0:15:00
TRX Chest and back

15 reps of each x2 with 15 rest

TRX CHEST PRESS
TRX CLOCK PRESS
TRX CHEST FLY
TRX LOW ROW
TRX MID ROW
TRX HIGH ROW

Sample Day 3
0:15:00
TRX Core

TRX RESISTED TORSO ROTATION x10
TRX CRUNCH 10 reps
TRX SIDE PLANK 30 secs each side
TRX PIKE 10 reps
TRX MOUNTAIN CLIMBER 10 reps
TRX LEG LOWERING 10 reps

Sample Day 5
0:40:00
Posterior chain + Core Strength

20 reps of each, 1-2 sets. you can perform the planks on your knees with a straight back if necessary, keep weights light @30% of bodyweight

Sample Day 8
0:15:00
TRX arms and shoulders

15 reps of each x2 with 15 rest

bicep curl
tricep press
y fly
clutch curl
triceps press reverse grip
w fly

Sample Day 10
0:15:00
TRX Core

TRX RESISTED TORSO ROTATION x10
TRX CRUNCH 10 reps
TRX SIDE PLANK 30 secs each side
TRX PIKE 10 reps
TRX MOUNTAIN CLIMBER 10 reps
TRX LEG LOWERING 10 reps

Sample Day 12
0:50:00
Upper Body Push Pattern

after a good upper body warm up do 2 sets of 15-20 reps for strength / endurance

Sample Day 15
0:15:00
TRX Stretch

TRX CHEST STRETCH
TRX WIDE HIP OPENER
TRX HALF-KNEELING HIP FLEXOR STRETCH
TRX KNEELING QUAD STRETCH
TRX FIGURE-4 STRETCH
TRX LOW BACK STRETCH

30 SEC
30 SEC EACH SIDE
30 SEC EACH SIDE
30 SEC
30 SEC EACH SIDE
30 SEC EACH SIDE

15 SEC REST
15 SEC REST
15 SEC REST
15 SEC REST
15 SEC REST
15 SEC REST

Nick de Meyer
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Sound Coaching

Online coaching using Training Bible coaching methods of periodisation & training

I'm a master endurance coach with Training Bible Coaching UK

Open Water swimming coaching Shepperton lake in Surrey

Dynamic Bike fitting using computrainer spinscan and bike fit systems

1-2-1 swim coaching for triathlon at an Endless Pool in Chertsey Surrey

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