I am looking to see what everyone out there is doing for there dryland program or strength program.
I work at a facility called IHPSWIM and we take a functional approach to our training. We are taking the intensity to the next level since taper is right around the corner,
Here is what we did yesterday with the Fort Lauderdale aquatics of Boca Raton.
Leg Circuit
3 x
24 squats
24 lunges
24 split jumps
12 jump squats
(we do this twice through non - stop in under 2:30)
That is a total of 6 sets - killer leg workout!
We finished with some core work and some rope climbing.
What are you guys doing out there or what questions do you have?
Grif Fig
Founder of IHPSWIM
Here is part of the workout that I did yesterday with Elle Weberg and Arlene Semeco. On Monday's we do upper body power mixed in with some lower body and core exercisesThese are two high level athletes so they workout is somewhat advanced. Make sure you master the basics before moving on to faster, more explosive movements.
Circuit # 1 (go through this 3 times)
Lat pulldown 3 x 5
Overhead Med Ball Slams 3 x 5
1 Leg squat or a staggered squat 3 x 10
Stability Ball Knee Tucks 3 x 15
Circuit # 3
Machine Rows 3 x 5
Rope Climb 3 x (1) - 15 to 20 ft rope
Stability Ball Bridge 3 x 15
Stability Ball Log Roll 3 x 10
If you checkout IHPSWIM on facebook you can find pictures and video clips of some of the other exercises that we do.
Here is part of the workout that I did yesterday with Elle Weberg and Arlene Semeco. On Monday's we do upper body power mixed in with some lower body and core exercisesThese are two high level athletes so they workout is somewhat advanced. Make sure you master the basics before moving on to faster, more explosive movements.
Circuit # 1 (go through this 3 times)
Lat pulldown 3 x 5
Overhead Med Ball Slams 3 x 5
1 Leg squat or a staggered squat 3 x 10
Stability Ball Knee Tucks 3 x 15
Circuit # 3
Machine Rows 3 x 5
Rope Climb 3 x (1) - 15 to 20 ft rope
Stability Ball Bridge 3 x 15
Stability Ball Log Roll 3 x 10
If you checkout IHPSWIM on facebook you can find pictures and video clips of some of the other exercises that we do.
