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
Try adding in some single leg balance work, your stabilizing muscles will kick in (those help so much with staying streamline in the water). Stick with the iso abs, but add some side iso ones too. Those will incorporate your side oblique and glute medius muscles. So many athletes forget about the little stabilizing groups which are always the ones to get injured......:2cents:
Try adding in some single leg balance work, your stabilizing muscles will kick in (those help so much with staying streamline in the water). Stick with the iso abs, but add some side iso ones too. Those will incorporate your side oblique and glute medius muscles. So many athletes forget about the little stabilizing groups which are always the ones to get injured......:2cents:
