Strength Training for Swimmers

Strength Training for Swimmers

3 Seasons

⏱ 50 min

This workout is made up of the 3 circuits that each have 3 exercises. Each exercise improves one of the below functions to make you a better swimmer:

Function A: thoracic spine (mid spine) extension
Function B: thoracic spine rotation
Function 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 12:35)
    Bulgarian Split Squat Ladder (19:00)
    Swimming Complex 2 (28:55):
    - 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 (16:10)
    Pistol Squat (23:35)
    Swimming Complex 3 (31:35):
    - Rollouts
    - Cross Body Draw
    - Streamline Twist

    If it's your first time doing this workout, start with t...

  • 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 16:20)
    Pistol Squat (23:45)
    Push Up & Let Me Up (31:50)
    Bulgarian Split Squat (38:15)

    Swimming Complex 1 (48:40)
    Rehab Pullovers
    Snow Angels
    Pelvic Tilts

    If it's...