Swimming Training Program | Tables and Advice

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Louise Hay
@louisehay
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Swimming Training Program

Build a strong and powerful body with workouts inspired by Olympic athletes Michael Phelps e Ryan lochte.

The best athletes know the importance of training with different systems, to sculpt and prepare your body for maximum physical performance. Some of these include classic strength, interval and sprint workouts, strongman and weight stretching.

My program "Strength in Swimming“, Includes some of the most effective elements of these training styles, to improve your swimming performance and improve your physique. Embed power, strength, endurance and mobility, to make you a better swimmer and athlete in every respect.



Each week you will complete 4 trainingi lasting about 60 90-minute, everyone understands gym and swimming, and you can repeat this program by progressively increasing the intensity over a period of 12 weeks, achieving fantastic results.

This program will improve power and endurance in the pool, building the strength and mobility you'll need to always maintain correct technique!

Tables and Advice

# Day 1 | Power and Technique

# Day 1 | Advice

? Complete these moves based on the tools available and your level of experience.

? If you don't have a tire, sumo deadlifts will do just fine.

?If you can do the muscle-ups great. If you still can't do the pull-ups well, you can use machines, resistance bands, or a training partner.

? Complete each movement with the prescribed number of repetitions, adding weight as needed. This workout must be heavy!



? Safety first of all: if you are uncertain, ask a professional for the correct technique.

# Day 2 | Technique and Movement

# Day 2 | Advice

? Complete these movements with confident technique and maximum range of motion of the joints.


? These exercises are designed to stretch tense muscles, so use low loads in the beginning to avoid excessive muscle pain.

? Concentrate on getting the maximum range of motion in the joints involved, possibly without using too heavy loads that could compromise the goal.

? Technique and controlled movements.

Day 3 | Strength and Endurance

Day 3 | Suggestions

? Complete the prescribed sets with small rests of 60-90 seconds between sets.


? Complete the prescribed repetitions with controlled movements.

? Use heavy loads, without compromising technique.

Day 4 | Strength and Endurance

Day 4 | Advice

? Complete the prescribed sets with small rests of 60-90 seconds between sets.

? Complete the prescribed repetitions with controlled movements.

? Use heavy loads, without compromising technique.

A Message to Remember

You don't have to be a professional athlete to get the benefits of a tough swim training program!

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