I have 19 weeks until another meet (training for the 100s) and have been toying around with the idea of incorporating this weight training program into my routine. In addition I'll be swimming 20-30k a week.
It only takes about 30-40 minutes to do the lifts but I plan on adding additional core work/injury prevention. The main goal of the program is to build maximal strength. You increase the weight every workout or every other workout if it's feasible. I plan on doing it twice a week; a monday/thursday deal. The program is set up where u alternate workouts. Here is the program:
Workout A
Squats 3x5
Incline Bench Press 3x5
Hang Cleans 5x3
Decline Pushups 3xFailure
Core stability (iso holds)
External rotators
Workout B
Lunges w/barbell 3x5
Overhead Press or push press 3x5
Dead-lift 1x5
Pull-ups 3xFailure
Medicine ball circuit
external rotators
How does it look?
Parents
Former Member
I disagree with stroke mimicry. Just try to focus on the major swimming muscles. You have a lot of upward vertical exercises in that program (incline bench, hang cleans, overhead press), and swimming is about moving the water downward, relative to a standing position. Chin-ups, dips, and decline bench would all be good substitutions.
Other than that it looks solid. Don't be afraid to shift up your rep schemes every once in a while. You're a bit on the low end right now.
I disagree with stroke mimicry. Just try to focus on the major swimming muscles. You have a lot of upward vertical exercises in that program (incline bench, hang cleans, overhead press), and swimming is about moving the water downward, relative to a standing position. Chin-ups, dips, and decline bench would all be good substitutions.
Other than that it looks solid. Don't be afraid to shift up your rep schemes every once in a while. You're a bit on the low end right now.
