Strength and Mobility Workout 6
Thursday Upper Body
Welcome to Thursday's Upper Body Strength and Mobility Workout for Swimmers.
We keep adding a little more to the workout from the perspective of the muscles used 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.
Getting too easy already? Switch to Push-Ups then!
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
Overhead Press - 5 reps
Amazing strength exercise overall. Go as heavy as you need to be challenged at the 5th repetition but don’t be a hero. Don’t go over 5, we don’t want to prevent you from swimming tomorrow. We want strength and not soreness.
Tip from the Pros: Use the squat rack for this exercise. DO NOT start from the floor. Your back should always be straight when doing this.
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 Chest Press - 8 to 10 reps
Notice in the video explanation that the arms are always kept at 45 degrees with your body. Never do presses with arms at 90 degrees because it can create shoulder injuries for us swimmers and we don’t want that.
Tip from the Pros: Get a 10-pound plate and put it below the bench, on the side where you sit. This will create a “slight decline” that will focus more work on the chest and reduce shoulder action.
Cable Rear Delt Row - 15 reps
This is a great exercise to rebalance and reinforce rear deltoids. This is also great for shoulder pain prevention and a much better body posture.
Tip from the pros: GO LIGHT. The rear dealt is a small muscle, but when not developed properly can create imbalances in our bodies. Especially for us who spend hours on our computers, phones, and tables, which helps create the rounded shoulder form.
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.
Dead Bugs - 20 reps total
Another amazing exercise to correct imbalances and strengthen the core. Keep the arms extended at all times.
Upper Back/Erector Spinae/ Latissimus Dorsi 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
Getting too easy already? Switch to Push-Ups then!
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 Overhead Press - 8 reps
Amazing strength exercise overall. Go as heavy as you need to be challenged at the 8th repetition but don’t be a hero. Don’t go over 8, we don’t want to prevent you from swimming tomorrow. We want strength and not soreness.
Tip from the Pros: The video shows the arms completely open, parallel to the body. I recommend closing your arms at roughly 45 degrees and press-up. Again, we should not care about isolation, we care about strength.
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 Chest Press - 8 to 10 reps
Notice in the video explanation that the arms are always kept at 45 degrees with your body. Never do presses with arms at 90 degrees because it can create shoulder injuries for us swimmers and we don’t want that.
Tip from the Pros: Get a 10-pound plate and put it below the bench, on the side where you sit. This will create a “slight decline” that will focus more work on the chest and reduce shoulder action.
Elastic Band Rear Delt Row - 15 reps
This is a great exercise to rebalance and reinforce rear deltoids. This is also great for shoulder pain prevention and a much better body posture.
Tip from the pros: GO LIGHT. The rear dealt is a small muscle, but when not developed properly can create imbalances in our bodies. Especially for us who spend hours on our computers, phones, and tables, which helps create the rounded shoulder form.
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.
Dead Bugs - 20 reps total
Another amazing exercise to correct imbalances and strengthen the core. Keep the arms extended at all times.
Upper Back/Erector Spinae/ Latissimus Dorsi Foam Roll
Chest Stretch Against Wall
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