As swimmers, one of the primary ways we can ensure better racing and reduce anxiety is by putting in work in the weight room. This is a set that can help guide either non experienced lifters, or lifters just looking for a new workout.
Warm-up (10 minutes):
- Start with light cardio such as jogging, cycling, or rowing to increase heart rate and warm up the body.
- Perform dynamic stretches focusing on the shoulders, hips, and core.
- Include arm circles, leg swings, high knees, and torso twists.
Main Workout (45 minutes):
- Barbell Squats: 4 sets x 8-10 reps
- Deadlifts: 3 sets x 8-10 reps
- Bench Press: 3 sets x 8-10 reps
- Rest for 60-90 seconds between each set.
- Box Jumps: 3 sets x 8-10 reps
- Medicine Ball Slams: 3 sets x 12-15 reps
- Power Cleans: 3 sets x 6-8 reps
- Perform these exercises with explosive movements, focusing on power and speed.
- Rotational Medicine Ball Throws: 3 sets x 10 reps each side
- Plank Variations (Front Plank, Side Plank): 3 sets x 30-60 seconds each
- Focus on exercises that strengthen the core, lats, and stabilizing muscles.
- Dumbbell Lunges: 3 sets x 12 reps each leg
- Tricep Dips: 3 sets x 15 reps
- Face Pulls: 3 sets x 15 reps
- Perform these exercises to target additional muscle groups and enhance overall strength.
Cool Down (5 minutes):
- Stretch major muscle groups, with a focus on shoulders, hips, hamstrings, and calves.
- Hold each stretch for 15-30 seconds.
- Use a foam roller to release tension in muscles and improve flexibility.
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