| Weightlifting
for Swimmers - Example
Here is a recent swim team lifting workout. We are in a building
phase, so we’re spending a little more time in the weight
room right now (hence the total time and volume). This should take
a little over an hour – there are no max or even near-max
lifts here, so rest between sets - exercises should be brief. This
follows the FasterSwimming
workout plan and incorporates an extra
effort exercise (push and total-body/pull) and a split speed exercise
selection (push and pull).
Warm up as indicated, and include active
and passive stretching (mobility) at the end (we did some stability,
too!).
A complete visual reference to these workouts
is available here:
Warm up -
8 min
2 x 10 Hanging Leg Raises (pikes or tucks)
2 x 10 Overhead Squats (go deep)
Effort -
25 min
5 x 8 Bench press – slightly narrow
grip (not on smooth)
two or three work-up sets for bench
5 x 8 DB Deadlift + shrug 2x at top of each dead
Chin up, butt down
Speed -
12 min
5 x 3 Push Press – light weight (speed…)
8 x 3 Pull ups – pull up fast &
go down low
Density -
10 min
3 x 8 Mountain (15) and DB
Snatch
Light DB’s – 15 Mountains @ bottom of each snatch
They should get thru each set quickly here taking time between sets
Again, chin up, butt down when snatching
Extra -
8 min
2 x 10 Cuban press – light & controlled
3 x 25 Push ups
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