Strength and Mobility Workout 26

LAST Reminder: I am sending this to everyone to remind you of the changes announced in last Sunday's email (Sunday US time)

• The Swimming Macrocycle is complete. If you completed all 160 swim workouts, congrats!!! Now restart from day 1. The email explains what’s a Macrocycle and why is important.

• All 160 swimming workouts are available here for you: CLICK HERE (Sure, feel free to keep all emails sent also)

• The same rules to access the archive apply, that didn’t change. If you want to have all the archive for you, your teams, your pool, etc. we have a great deal for full access: for just $2.50

• Strength and Mobility emails will be sent as usual, on Tuesdays and Thursdays, until the 3-month Macrocycle is complete.

• A new swim program for beginners is coming up at NO additional cost: “From couch to 1000 yards non-stop”, and many more after that.

Let’s work!

We are in the November program. Enjoy!

Strength and Mobility Workout 24

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 swimmer’s shoulder exercises to prevent injuries.

  • Video and explanation link (video uses a band, but with a cable machine can also be done)

• Push-Ups - 3 sets - 15 reps - 1min rest between

  • If regular push-ups are still hard, drop your knees to the floor.

Workout

Set 1
5 sets

1. Sumo Deadlift - 5 reps

   • One of the most effective all-around strength exercises. Be sure you watch the technique and practice with lower weights until you feel comfortable.

   • Tip from the Pros: Now that you have mastered the technique (otherwise please do!!), the sumo deadlift will allow you to lift a heavier weight, with less back stress. Hips, knees, and toes open and pointing in the same direction.

   • Hinge at the hip level and always keep a straight back.

   • The 5th rep must be almost impossible to complete, so use a weight that allows you to fail at the 5th.

   • Video explanation link

2. Rest for 3 minutes and go again.

Superset sequence 2
5 sets

1. Slight Decline Dumbbell Bench Press - 8 to 10 reps

   1. NOTICE that on this exercise you use a regular bench with a weight under the bottom leg, to create the “slight decline”. This is a great chest strength exercise that removes the risk of shoulder injury. If you had shoulder pain pressing, try it!!

   2. Video Explanation Link

2. Straight Arm Lat Pull-Down - 8 to 10 reps

   • One of the best dryland exercises for swimmers, as it transfers nicely.

   • Video explanation link

3. Bar Hang - As much time as you can, or 1 minute

   • One of the best ways to keep strengthening your shoulders, forearms, and grip.

   • Ensure your hands are at shoulder width or wider, it is safer.

   • Video explanation link

4. Rest for 2 minutes and go again

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.

• Dead Bugs - 20 reps total

  • Another amazing exercise to correct imbalances and strengthen the core. Keep the arms extended at all times.

  • Video explanation link

• Upper Back/Erector Spinae/ Latissimus Dorsi Foam Roll

• Chest Stretch Against Wall

HOME WORKOUT