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Monday, September 23, 2013

US Sports Strength and Conditioning Swimmer's Conditioning Programs


Swimming

The advantages of a quality strength training program for a swimmer has been well documented as more and more of the best swimmers in the world lift weights to improve. It is a key element in the overall training program to help improve times and reach personal bests more consistently! In addition to the increases of muscular endurance, strength and power that weight training will develop, the Swimming Programs also provide injury prevention by involving special exercises for the shoulders and lower back.

Throughout the length of the Swimming Program, the manipulation of the sets and repetitions for each exercise will be based on periodization concepts that involve changing the intensity and the volume of the workouts. This variation provides a more consistent "programmed response" to exercise which will help to avoid those depressing plateau's in progress.

The starting point of the program is based on an initial fitness level. With feedback, the actual progression of the program will follow the body's unique adaptation process to exercise. Fine tune the program to include all the exercises that feel the best!


Select a Program

4 Day Competitive Swimming - Sprinter
View a Sample Workout of this Program Below: 

Week 1 - Day 1 (Tuesday) of Swimmer's ProgramWeek Difficulty: Medium
  View Printer Friendly Version

Click on an Exercise Name to view a description of that exercise
SelectExercise NameSet and Rep Combinations
1
Warmup and Stretch
8 minutes 
2
   Video
Squat
15 reps @ 265 lbs,15 reps @ 265 lbs 
3
   Video
Static Squat Jumps
6 reps,4 reps 
4
   Video
Dumbbell Reverse Lunge
15 reps @ 40 lbs,12 reps @ 40 lbs 
5
   Video
Machine Leg Extensions
15 reps @ 150 lbs,10 reps @ 135 lbs 
6
   Video
Machine Leg Curl
15 reps @ 120 lbs,10 reps @ 110 lbs 
7
   Video
Cable Close Grip Row (Low Pulley)
15 reps @ 130 lbs,10 reps @ 120 lbs 
8
   Video
Cable Straight Arm Pulldown
15 reps @ 95 lbs,
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