VIDEO LESSON

Strength training

Develop an all-round level of fitness by mixing up your swimming with other fitness activities.

[vc_row][vc_column][vc_column_text]To really get the most out of your training challenge, and to reach the required all-round fitness level for your goal swim distance, you should be doing more than just the planned swim sessions and your core training.

It’s important to develop a regular cross-training exercise program up to six days a week with a mix of strength and conditioning sessions in addition to your swim training.

Mix up your training between swim sessions with a minimum of 30-40mins of active meaningful exercise per day.

Suggested weekly training sessions:

  • 2 x pool training
  • 1 x ocean skills/swim
  • 2-3 core training
  • 2+ strength and conditioning
  • 1+ yoga/pilates

[/vc_column_text][vc_message style=”square” message_box_color=”success”]You can find free outdoor gyms to workout at on robinhood.fitness.[/vc_message][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

Equipment-free workouts for home

Working on your overall strength and conditioning for swimming can easily be conducted in the comfort of your home, with exercises that don’t require any more equipment other than an exercise band. Exercise bands can be purchased from your local sports store, physiotherapist or online (do a Google search).[/vc_column_text][vc_row_inner equal_height=”yes” gap=”30″][vc_column_inner el_class=”lesson-plan-template” width=”1/2″ el_id=”lesson-plan”][vc_column_text css=”.vc_custom_1504349348440{padding-top: 20px !important;padding-right: 20px !important;padding-bottom: 20px !important;padding-left: 20px !important;background-color: #ffffff !important;}” el_class=”lesson-plan-style”]

HOME STRENGTH WORKOUT 1

CIRCUITS: x3

REPS: 12-15

REST: 15-20 SEC BETWEEN SETS

 

BAND ROW

EXTERNAL SHOULDER ROTATION

SHOULDER RAISE

PUSH UP

BRIDGE

SQUAT PULSE

TRICEP PUSH UP

60 SEC REST[/vc_column_text][/vc_column_inner][vc_column_inner width=”1/2″][vc_column_text]

Exercise instructional videos

Watch these strength and conditioning exercise instructional videos before starting your workout.

Band row

External shoulder rotation

Shoulder raise

Push up

Bridge

Squat pulse

Tricep push up[/vc_column_text][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

HIIT workouts for the gym

These high intensity interval training (HIIT) workouts can be conducted in a gym (you’ll require the gym equipment, dumbbells & barbells). Ask your gym exercise consultant for instructions on how to safely conduct each exercise.[/vc_column_text][vc_row_inner equal_height=”yes” gap=”30″][vc_column_inner el_class=”lesson-plan-template” width=”1/2″][vc_column_text css=”.vc_custom_1504347140286{padding-top: 20px !important;padding-right: 20px !important;padding-bottom: 20px !important;padding-left: 20px !important;background-color: #ffffff !important;}” el_class=”lesson-plan-style”]

HIIT WORKOUT 1

CIRCUITS: x3

REPS: 10-12

REST: 30 SEC BETWEEN SETS

 

ROW | 3-4 MIN

DUMBBELL LUNGES, SINGLE LEG

BURPEE-PUSH UP’S

DUMBELL SQUATS

HARD ROW | 60 SEC

CHIN UPS

TOUCH & JUMP

TRICEP PUSH UP

WALKING HOVER

60 SEC REST[/vc_column_text][/vc_column_inner][vc_column_inner width=”1/2″][vc_column_text css=”.vc_custom_1504347006948{padding-top: 20px !important;padding-right: 20px !important;padding-bottom: 20px !important;padding-left: 20px !important;background-color: #ffffff !important;}” el_class=”lesson-plan-style”]

HIIT WORKOUT 2

CIRCUITS: x3

REPS: 10-12

REST: 30 SEC BETWEEN SETS

 

ROW | 3-4 MIN

BARBELL SQUAT

SEATED ROW

BARBELL DEADLIFT

DUMBBELL BENCH PRESS

DUMBBELL STEP BACK LUNGE

CHIN UPS

LYING HAMSTRING CURL

DUMBBELL SHOULDER PRESS

60 SEC REST[/vc_column_text][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row]

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