Strength and Mobility for Swimmers 2
Thursday Upper Body
Welcome to Thursday's Upper Body Strength and Mobility Workout for Swimmers.
A reminder that details and instructions are available in the Read Me First HERE
This is the last preview I am sharing with all the swimming-only subscribers. I don’t want to spam your inbox with emails you are not subscribed to. I just wanted to give you all a peek into one-week dryland workouts and see if you want to join the others. Thank you as always for being part of the community!
GYM WORKOUT
Warm Up
Cable (or band) Rotator Cuff External Rotation - 3 sets - 15 reps per arm - 1min rest between
This is one of the best ever swimmer’s shoulder exercises to prevent injuries.
Video and explanation link (video uses a band, but with a cable machine can be also done)
Knees on the floor Push-Ups - 3 sets - 12 reps - 1min rest between
Just regular push-ups, but you are warming up, so drop your knees to the floor. This makes the push-up easier, perfect for warming up
Workout
Dips - 4 sets - 8 reps - 2min rest between
If you can easily perform the 8 reps, use weights. Your gym “should” have a weighted belt, otherwise, you can hold a dumbbell with your feet. Ideally, you are challenged on the 8th rep. On the contrary, if you can’t do a single dip yet, it is OK. Your gym should have an assisted dip machine.
Pro tip: If you stay vertical during the execution, you are over-charging your triceps. We want this to be a chest exercise (lower chest), and to achieve this you just need to lean forward.
Overhead Press - 5 sets - 5 reps - 3min rest between
This is our main heavy compound exercise today. Read carefully the explanation and watch the video to master the technique. No matter what, use a weight that challenges you to complete 5 reps, and don’t go beyond 5 reps. We want to get stronger, not develop soreness, and prevent a good swim tomorrow.
Straight Arm Lat Pull-Down - 4 sets - 8 to 10 reps - 1:30min rest between
One of the best dryland exercises for swimmers, as it transfers nicely.
Lying Windshield Wipers - 3 sets - 30 seconds - Rest 1min between
If you can’t do this exercise with your legs extended, just bend them until you can. As your core gets stronger, you will start extending the legs.
Stretching, Mobility, and Cool Down
Refer to this document (link) for an explanation and images of all stretching exercises. While performing these exercises, always breathe deeply through the nose and exhale through the mouth.
I know we are always in a rush, but don’t skip these, as they help us to reduce soreness and be ready for the next swim session.
Upper Back/Erector Spinae/ Latissimus Dorsi Foam Roll
Triceps Foam Roll
Chest Stretch Against Wall
HOME WORKOUT
Warm Up
Cable Rotator Cuff External Rotation - 3 sets - 15 reps per arm - 1min rest between
This is one of the best ever swimmer’s shoulder exercises to prevent injuries.
Video and explanation link (video uses a band, but with a cable machine can be also done)
Knees on the floor Push-Ups - 3 sets - 12 reps - 1min rest between
Just regular push-ups, but you are warming up, so drop your knees to the floor. This makes the push-up easier, perfect for warming up
Workout
Chair/Bench Dips - 4 sets - 8 reps - 2min rest between
If you can easily perform the 8 reps, use weight on top of your legs. Anything would do, a heavy book, a cast iron pan, etc! On the contrary, if you can’t do a single dip yet, it is OK. Just bend the knees until it becomes easier to complete the reps.
Overhead Press with Band or dumbbells - 5 sets - 5 reps - 3min rest between
Bands: In order to make it more challenging, reduce the length of the band between your feet and hands. If you have dumbbells at home, you can use them.
Straight Arm Lat Pull-Down with a band - 4 sets - 8 to 10 reps - 1:30min rest between
One of the best dryland exercises for swimmers, as it transfers nicely. PLEASE be careful how to attach the band, it is not fun to be slapped by one.
Lying Windshield Wipers - 3 sets - 30 seconds - Rest 1min between
If you can’t do this exercise with your legs extended, just bend them until you can. As your core gets stronger, you will start extending the legs.
Stretching, Mobility, and Cool Down
Refer to this document (link) for an explanation and images of all stretching exercises. While performing these exercises, always breathe deeply through the nose and exhale through the mouth.
I know we are always in a rush, but don’t skip these, as they help us to reduce soreness and be ready for the next swim session.
Upper Back/Erector Spinae/ Latissimus Dorsi Foam Roll
Triceps Foam Roll
Chest Stretch Against Wall
Keep reading with a 7-day free trial
Subscribe to My Swimming Workout to keep reading this post and get 7 days of free access to the full post archives.