Dry Land Strength

~~For swimmers and triathletes~~

downwload page here: swim-team-strength-training-with-links

Swim Team Strength training-

**VIDEOS OF THE BEST SWIMMERS IN THE WORLD HERE-TECHNIQUE AND POWER IS THE KEY!-*(underwater views of all strokes and turns!)
https://www.youtube.com/watch?v=opCMfcAl7yw

All the exercises done controlled and with  full range of motion!

2 sets of -10 to 15 rep’s  of each (rest between no more than 30 seconds!)

Upper body

Deadlift to shoulder press- https://www.youtube.com/watch?v=j8poas7vIWU

Cable or band pulls (like you are swimming-*Elbows above hands at all times!)https://www.youtube.com/watch?v=Sr570KZvyBQ

Pull ups (1/2 way up- only & *Keep elbows even with ears) –(hanging from a bar-palms facing away from you-only pulling up untill top of head, touches the bottom of bar~ (elbows face outward:)

tricep dips on bench- https://www.youtube.com/watch?v=0326dy_-CzM

incline push ups -slow and controlled (feet on ground hands on bench)- https://www.youtube.com/watch?v=Z0bRiVhnO8Q

rear cable rows (or bands) pull toward you and squeeze shoulder blades – https://www.youtube.com/watch?v=j3Om3uSGO3g

lat –arm pull down (machine or bands) slow controlled elbows out- https://www.youtube.com/watch?v=VP7JhTSpUAc

Core

plank (on hands) and knee to elbow touch & hold 5 seconds each elbow)- https://www.youtube.com/watch?v=_lzjaBLTFhU

hanging knee lifts (from pull up bar-bring them to chest hold 3 seconds)- https://www.youtube.com/watch?v=Gw3RyyARhBQ

super man (on stomach ,head up-with flutter kick) : 10 x 30 seconds – https://www.youtube.com/watch?v=z6PJMT2y8GQ

side planks -10x 10 seconds each side!- https://www.youtube.com/watch?v=6cRAFji80CQ

v-ups ( start laying flat on back. –lift legs &reach up and touch toes above you)- https://www.youtube.com/watch?v=iP2fjvG0g3w

Lower  body

squat jumps– Power up LAND SOFT! like a cat!- https://www.youtube.com/watch?v=U4s4mEQ5VqU
slow Lunges– control and push back to standing with power!-
https://www.youtube.com/watch?v=Z2n58m2i4jg

step up’s  -on to bench! slow and controlled up and slow down(switch feet)- https://www.youtube.com/watch?v=vp7V-Wcym98

dynamic

jump rope 5 x 1 min-quick feet- https://www.youtube.com/watch?v=LsWui2L_r2c

burpees –push up to jump up- * https://www.youtube.com/watch?v=JZQA08SlJnM

5x 3 min run on (or walk a 5% inclne) tread mill (2 min walking rest)

18 mins on bike (2 hard ,2 min fast, 2 min easy)

~~~ALSO~~~

Performance NOTES!
**The most important two things you can do BESIDES swim with great technique and train hard,

**and work on flexibility in shoulders and legs- stretch and yoga!

**Eat well! NO SUGARS and making sure you are getting in a  4x a day- A Minimum of 25 grams of protein a each time-per day (*30 mins. After workouts especially) you Body will only get srtronger & repair and see results if you do this!

**add in 2x a day with meals 1 oz of unfiltered Apple cider vinegar

**and Add 6oz beet juice 2x a day with meal..for 3 days b4 any race or competition