Juan Caicedo Spring 2018 Swimming Colombia on US Sports Net!

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US Sports Online Strength and Conditioning System-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 and enter the Program name on your fitness profile form

4 Day Competitive Swimming - Sprinter Below is a sample exercise from this program:  Reverse Hypers  View Video Exercise Description: For this exercise you will need either the reverse hyperextension stand shown in the video, a back extension stand, or a glute hamstring developer. To perform the exercise as shown in the video, begin by placing the appropriate amount of weight on the machine. Lie face down over the top of the stand. Grasp the handles and place your feet through the loop attached to the weight so that the loop is at your ankles. While keeping a slight bend in your knees, contract your lower back and raise your legs up until they are parallel with the floor. To perform this exercise on either a GHD or back extension stand you will position yourself in the same way as shown in the video on either of these pieces of equipment. You will be backwards from the normal position for those pieces of equipment and you will be unable to use any weight other than the resistance provided by the weight of your legs. Then raise our legs up in the same manner as described and shown in the video. This is a great lower back exercise. Click here, and fill out the fitness profile form to get started today!