Strength Training for Swimmers

Strength Training for Swimmers

3 Seasons

This workout is made up of the 3 complexes that each have 3 exercises. Each exercise improves 1 of 3 functions needed to swim better.

Exercise A: thoracic spine (mid spine) extension
Exercise B: thoracic spine rotation
Exercise C: front to back pelvic tiling

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Strength Training for Swimmers
  • Full Body Ladders with Swimmer 2

    Episode 1

    Equipment: sturdy desk or suspension straps, chair, dumbbell and bench pullovers (optional)

    Side Lying Isolated Floor Exercises
    Push Up and Let Me Up Ladder (starts 07:53)
    Bulgarian Split Squat Ladder (16:20)
    Swimming Complex 2 (25:17):
    - Prone S Reach
    - Scorpion Kick
    - Dumbbell Pullover

    If it'...

  • Full Body Ladders with Swimmer 3

    Episode 2

    Equipment: chin up bar, chair (optional), dumbbell and bench (optional)

    Front Lying Isolated Floor Exercises
    Chin Up & Military Press (10:13)
    Pistol Squat (20:29)
    Swimming Complex 3 (26:57):
    - Rollouts
    - Cross Body Draw
    - Streamline Twist

    If it's your first time doing this workout, start wi...

  • All Ladders with Swimmer 1

    Episode 3

    Equipment: chin up bar, chair, sturdy desk or suspension straps

    Back Lying Isolated Floor Exercises

    Chin Up & Military Press (start 10:20)
    Pistol Squat (20:37)
    Push Up & Let Me Up (27:04)
    Bulgarian Split Squat (35:36)

    Swimming Complex 1 (44:30)
    Rehab Pullovers
    Snow Angels
    Pelvic Tilts
    ...