Jim's Swimming Blog

With the great news that, after a two week vacation following LCM Nationals, all three area pools will be closed until the 15th of September, I have resumed my strength training routine. Typically I lift weights every other day (see routine below). On lifting days I also complete my full stretching routine (see below). On non-lifting days I do rotator cuff strengthening excercises with Thera-Band and do a reduced stretching routine. Weight Lifting Routine - seated bicep curls: 3 sets of 8-10 reps - now at 35 lbs - bent-over tricep extension: 3 sets of 10 reps - now at 20 lbs - bent-over rows: 3 sets of 10 reps - now at 40 lbs - deadlifts: 3 sets of 10-12 reps - now at 40 lbs - wrist curls: 2 sets of 20+ reps - now at 15 lbs - bench press: 3 sets of 8-10 reps - now at 45 lbs (shoulders permitting) The weight totals above are slightly below what I was using at the peak of my training this past summer. I am focusing on getting stronger, but need to find a balance with my shoulder pain (RC issues as well as AC joint arthritis). I the past, bench press and shoulder press exercises have exacerbated the problems. Stretching Routine Lower Body: - knee to forehead - wide leg forward bend - central leg extension - thigh stretch - child pose - crossover leg extension - seated lotus opener - hip flexor lunge - thigh crossover - standing ITB stretch Upper Body: - gate opener - wall pec stretch Most of these stretches come from the book "The Genius of Flexibility" by Bob Cooley. I have been following this routine for about a year, and it has made an enormous difference. I have little or no lower back pain anymore (which has plagued me for years), and I find that I rarely am sore after a hard swim workout if I follow it up with a stretching routine the same day.

With the great news that, after a two week vacation following LCM Nationals, all three area pools will be closed until the 15th of September, I have resumed my strength training routine. Typically I lift weights every other day (see routine below). On lifting days I also complete my full stretching routine (see below). On non-lifting days I do rotator cuff strengthening excercises with Thera-Band and do a reduced stretching routine. Weight Lifting Routine - seated bicep curls: 3 sets of 8-10 reps - now at 35 lbs - bent-over tricep extension: 3 sets of 10 reps - now at 20 lbs - bent-over rows: 3 sets of 10 reps - now at 40 lbs - deadlifts: 3 sets of 10-12 reps - now at 40 lbs - wrist curls: 2 sets of 20+ reps - now at 15 lbs - bench press: 3 sets of 8-10 reps - now at 45 lbs (shoulders permitting) The weight totals above are slightly below what I was using at the peak of my training this past summer. I am focusing on getting stronger, but need to find a balance with my shoulder pain (RC issues as well as AC joint arthritis). I the past, bench press and shoulder press exercises have exacerbated the problems. Stretching Routine Lower Body: - knee to forehead - wide leg forward bend - central leg extension - thigh stretch - child pose - crossover leg extension - seated lotus opener - hip flexor lunge - thigh crossover - standing ITB stretch Upper Body: - gate opener - wall pec stretch Most of these stretches come from the book "The Genius of Flexibility" by Bob Cooley. I have been following this routine for about a year, and it has made an enormous difference. I have little or no lower back pain anymore (which has plagued me for years), and I find that I rarely am sore after a hard swim workout if I follow it up with a stretching routine the same day.