Strength and Mobility Workout 4
Thursday Upper Body
Welcome to Thursday's Upper Body Strength and Mobility Workout for Swimmers. Today, we keep adding a little more to the workout from the perspective of the muscles we work and the volume of work.
Today’s workout is being shared as a preview with all the swimming-only subscribers. We really want you as part of the full program and you have 14 days to try now.
Just click below!
Let’s work!
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
Today we are going to work on supersetting 2 exercises at a time. This is how it works: Perform a single set of the first exercise, then without resting, perform a single set of the second exercise listed. Then, rest. Let’s go!
Superset sequence 1 - 5 sets
Dumbbell Floor Press - 5 reps
Great and safe (for your shoulders) exercise to strengthen your chest, shoulders, and tricep muscles. It is very safe if you suffer from any shoulder pain, as it prevents overextension of the joint. Go as heavy as you need to be challenged at the 5th repetition.
Straight Arm Lat Pull-Down - 8 to 10 reps
One of the best dryland exercises for swimmers, as it transfers nicely.
Rest for 2 minutes and go again
Superset sequence 2 - 5 sets
Dumbbell Rear Delt Row - 12 reps
As swimmers, we overuse our upper chest and front deltoids. This is a great exercise to rebalance and reinforce rear deltoids. This is also great for shoulder pain prevention.
Expert tip: If your lower back can’t handle bending forward, then do one set bending forward and one lying down on a bench. This will reinforce your lower back.
Dead Bugs - 20 reps total
Another amazing exercise to correct imbalances and strengthen the core. Keep the arms extended at all times.
Rest for 1 minute 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.
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
Today we are going to work on supersetting 2 exercises at a time. This is how it works: Perform a single set of the first exercise, then without resting, perform a single set of the second exercise listed. Then, rest. Let’s go!
Superset sequence 1 - 5 sets
Decline Push-Ups - 5-8 SLOW reps
Find a step, or even a thick book to perform this exercise at home. If it is too difficult, switch to a standard push-up. If the standard push-up is too difficult for 5 reps, then switch to knees-on-the-floor push-ups. We have to get the strength back to the upper body, and we will!
Straight Arm Lat Pull-Down with a band - 8 to 10 reps
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.
Rest for 2 minutes and go again
Superset sequence 2 - 5 sets
Dumbbell / Resistance Band Rear Delt Row - 12 reps
As swimmers, we overuse our upper chest and front deltoids. This is a great exercise to rebalance and reinforce rear deltoids. This is also great for shoulder pain prevention.
Expert tip: If your lower back can’t handle bending forward, then do one set bending forward and one lying down on a bench. This will reinforce your lower back.
Video explanation link (video shows dumbbells. With bands, just step over the band until you create enough resistance for the movement).
Dead Bugs - 20 reps total
Another amazing exercise to correct imbalances and strengthen the core. Keep the arms extended at all times.
Rest for 1 minute 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.
Upper Back/Erector Spinae/ Latissimus Dorsi Foam Roll
Triceps Foam Roll
Chest Stretch Against Wall
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