A SPECIALIST S&C SWIM PROGRAMME | 3 WEEKS

PRINT OUT ALL AND KEEP IN GYM BAG OR TO HAND IF USING AT HOME

REQUIRED
Light weights
Theraband
Gym ball


a) Select your own exercises targeting your limiters. Aim for around 30-40 mins of solid mindful work

OR

b) Select 8 from A, 6 from B, swap from session to session. If you have a swiss ball then select 8 from B and C

Print out and follow

A perfect do anywhere MINIMAL equipment core workout to improve all sports, or use mix and match to make your own

2 TIME A WEEK AT GYM - 1:10

For the time crunched total athlete, do when you go the gym, using machines or free weights

Prehab your body

Consider early season Plyo and run strength work. Previous studies have shown that these, performed at high velocity, and using weight training strength sets at less than 40% of one repetition maximum [RM] have led to approx. 7% reduction in sub max ground contact time, and 8% improvement in run economy.

The control group had a 4% INCREASE in mean ground contact time and 2% DROP in economy

Later studies showed that re leg exercises using 90% of RM, squats, leg presses led to a 3% improvement in ground contact time and a 7% improvement in running economy sub-max.

This is important for running economy, as it means that your efficiency on push off is improved, combined with an optimal cadence and lower vertical up and down movement all contribute to better run economy, less effort and faster times, especially over longer distances

Paavolainen et al 1999 | Millet et al. 2002

You'll need a theraband, or rubber tube with handles, see attachment, Please print out and use

Swim work routine, free and weights

Exercises noted as "a" & "b" should be paired together - do one set of the first exercise and one set of the second exercise so all three sets are done in tandem. Complete 3 sets x 10 reps each exercise unless otherwise noted. Rest is 20'' between each set. Here are some reminders for this routine:

-The loads should be between 60-80% of maximal load (the most significant load you can safely perform for two repetitions of a given exercise).
-Let the repetition scheme dictate the selection of loads. In other words, if you can't perform the desired amount of repetitions for the exercise then then there is too much load.
-Never force range of motion beyond what the tissue and joints will currently allow. If you are unable to achieve the ranges in the video modify the movement and/or reduce the load.
-Always try and maintain structural alignment of hip, knee and ankle.

1. Pogo - activation exercise. 3 sets x 30 reps.
https://youtu.be/zn5Wr-o_mcsMuscular

2a. Squat (with barbell or dumbbells).
https://youtu.be/jjLVXLYE0XQ 6-8 REPS
2b. Single leg squat & row (10 reps each leg/arm per set).
https://youtu.be/kpo0cyBA98k

3a. Chest Fly on physioball or bench.
https://youtu.be/ItpBiI5Gm18 6-8 REPS
3b. Up-down Plank. (20 reps total)
https://youtu.be/2Dz0u0PCYLQ

4. Lateral Power.
https://youtu.be/e7KwZy2LHtw

5a. Low to High Wood Chop w/Half Kneel. (10 reps each direction per set)
https://youtu.be/IeBAi6S6W_c
5b. Med ball Rotation/Cherry Pickers. (Single rep is up-left-up-right. 8-10 reps per set)
https://youtu.be/qh-I6HTU1Oc

6a. Lat Pull Down.
https://youtu.be/shYfe8uJPwI
6b. Retraction-Abduction.
https://youtu.be/At-hl4B6nFs


7. Core/ab exercises of choice - flutter kicks, bicycle crunches, planks, etc. OR use selection from core PDF

A gym based regular full body routine of paired 60%-80% of max one rep weight sets - NO MORE THAN

Consider early season Plyo and run strength work. Previous studies have shown that these, performed at high velocity, and using weight training strength sets at less than 40% of one repetition maximum [RM] have led to approx. 7% reduction in sub max ground contact time, and 8% improvement in run economy.

The control group had a 4% INCREASE in mean ground contact time and 2% DROP in economy

Later studies showed that re leg exercises using 90% of RM, squats, leg presses led to a 3% improvement in ground contact time and a 7% improvement in running economy sub-max.

This is important for running economy, as it means that your efficiency on push off is improved, combined with an optimal cadence and lower vertical up and down movement all contribute to better run economy, less effort and faster times, especially over longer distances

Paavolainen et al 1999 | Millet et al. 2002

Simply print out and follow

Please print out and do

Perfect to injury proof and strengthen run muscles using body weight and balance