Swim Specific Periodized Strength Plan for Rotator Cuff Injury management plan

Average Weekly Training Hours 02:54
Training Load By Week
Average Weekly Training Hours 02:54
Training Load By Week

Users of this plan will have had some previous strength training experience atleast moderate levels of strength training.

The athlete can expect to make gains in both strength and power while utilizing this program. As well as stimulate and strengthen auxillary muscles that help to prevent injuries such as increasing rotator cuff strengthening and glute mediuse specific exercises to help strengthen as well.

There is a mix of prehabilitative exercises, strength programming, and mobility program that runs 6 days through-out the week.

The athletes will be performing self maintenance mobility exercise to help prevent and manage injuries.

For any questions regarding proper execution of exercises or general questions feel free to contact coach anthony via email at anthony@irepathletics.com

Or Check out our resources at www.irepathletics.com

Sample Day 2
0:20:00
The Warm-up (Injury Prevention)

Complete these exercises before and/or after your run/bike workout for the day.

Utilize the videos at: http://www.youtube.com/user/irepathletics for references. This is a quick strength day go through each exercise once.

Sample Day 3
0:20:00
Lower Mobility

Lacrosse ball tack and floss: 3 mins around knee cap each leg 3 mins hamstrings each leg Plantar fascia (golf or lacrosse ball) 2 mins each foot smashing from heel to base of toes roll out all that crepitus Super Quad (Couch Stretch) 3 mins each leg squeeze butt and press hips forward 2 mins each leg of choice post what you do

Sample Day 3
0:30:00
Full Body 1 (week 1)

This phase is established to gain strength and help prevent injury. Move from 1 exercise to the next in each Circuit. They are label accordingly. The Core lifts are meant to be performed utilizing your rep maximum. The other lifts use appropriate weight and resistance by feel.

Sample Day 4
0:20:00
The Warm-up (Injury Prevention)

Complete these exercises before and/or after your run/bike workout for the day.

Utilize the videos at: http://www.youtube.com/user/irepathletics for references. This is a quick strength day go through each exercise once.

Sample Day 5
0:30:00
Full Body 2 (week 1)

This phase is established to gain strength and help prevent injury. Move from 1 exercise to the next in each Circuit. They are label accordingly. The Core lifts are meant to be performed utilizing your rep maximum. The other lifts use appropriate weight and resistance by feel.

Sample Day 7
0:30:00
Mobility Day: Smash the Hips/Anterior Capsule

https://www.youtube.com/watch?v=I9CxGNsSS5M

Sample Day 8
0:30:00
Full Body (week 2)

This phase is established to gain strength and help prevent injury. Move from 1 exercise to the next in each Circuit. They are label accordingly. The Core lifts are meant to be performed utilizing your rep maximum. The other lifts use appropriate weight and resistance by feel.

IREP ATHLETICS
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IREP Athletics LLC

Certified Athletic Trainers and Certified Strength and Conditioning Specialsts armed with the formal educational and research backgrounds to help you reach your highest potential

I.R.E.P. is a Sports Performance Program designed to create a well-rounded athlete. I.R.E.P.’s Mission is to equip each athlete with the skills and abilities necessary to excel within their specific sport. I.R.E.P. is designed for all athletes from Middle school athletes and weekend warriors to elite athletes.