The first goal of this program is to increase pain free range or motion/flexibility. These movements are titled Shoulder Flexibility and Strength. To ensure improvement, perform these two to three times weekly. They require no equipment and thus are an excellent dry land warmup prior to swimming.
The second goal is to improve strength specific to the shoulder girdle. These movements are titled Shoulder Strength. To ensure improvement perform these two to three days weekly on non-consecutive days. The Shoulder Flexibility and Strength Movements are an excellent warmup for these strength movements. Weight or repetitions should be increased when the last repetition feels easy. Avoid adding weight if the movement needs to be compensated to complete the repetitions.
F.A.S.T. - Fitness and Sports Training LLC
Coach Dwight is a Training Peaks Level 1 Certified Coach, Athletic Trainer, Certified Strength and Conditioning Specialist and USATF Track Coach. He has coached Masters Swim for 15 years.
Services include:
- On-line Custom Training Plans,
- Swim, Run and Skate Skiing video analysis; Bike Pedal Stroke Coaching and Power Testing.
- Endurance Sport Specific Strength Training
- Triathlon Specific Group Seminars
- Sports Nutrition Coaching and Seminars