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
I work with weights 3 days a week. I usually do a push/pull type circuit with sit ups and a squat/jumps set in between.
30+ pushups
15+ ez curls
situps/leg raises/other ab exercise
20+ dips
15+ lat pulldowns
squats/jump sets
I tend to do lower weight/higher reps since it seems to be easier on my shoulders. I go through this circuit 4-6 times with little rest. Sometimes I split the set with a 20-30min run on the treadmill. Whole thing with the run takes about an hour.
This is amazingly close to my routine. How long have you been using it? Has it had a demonstrable effect on your swimming?
I work with weights 3 days a week. I usually do a push/pull type circuit with sit ups and a squat/jumps set in between.
30+ pushups
15+ ez curls
situps/leg raises/other ab exercise
20+ dips
15+ lat pulldowns
squats/jump sets
I tend to do lower weight/higher reps since it seems to be easier on my shoulders. I go through this circuit 4-6 times with little rest. Sometimes I split the set with a 20-30min run on the treadmill. Whole thing with the run takes about an hour.
This is amazingly close to my routine. How long have you been using it? Has it had a demonstrable effect on your swimming?
