As you very well know, its full on Training & Racing mode! If you are looking to up your swim game, you have come to the right blog.
Strength Training for Swimming.
Swimming is a unique creature when it comes to executing and strength training for. Water is 784 times more dense then water (at sea level). Pair that with the fact we don't have the ground to help us generate power to propel forward. That leaves us with our muscles. The core actual does or rather should do the major work load. Generating a powerful pull and allowing the hips to generate propulsion as well.
Some key exercises that will help those muscle groups play their fair share of the role to getting you out of the water in PR time with plenty of gas in the tank for the bike run are:
1. Mountain Climber ~ 10/10 to 25/25 Reps
Make sure to contract your glutes. Keep a straight line of posture from the top of your head to your heels. Most importantly, execute each climber SLOW! Using deliberate intention and focusing on everything contracting. Down to your fingers on the ground
Click here for video that includes the use of a resistance band.
2. Kettlebell Swing ~ 10-15 Reps
Honestly, there is not a movement done in athletics or by humans in general that will not get better from kettlebell swings. The big cue I like to give is; this is a HIP THRUST movement. If you think you may look inappropriate doing this...then you have your form spot on. Hinge the Hips Back, do not Squat Down on a KBS (thats how the cool kids abbreviate it)
Here is a video of the KBS. The video is a bit DIY, but you'll see proper form!:)
3. Close Handed Push Ups or Diamond Push Ups ~ 8-15 reps
Getting the hands close activates the Triceps more. To get the best bang for the buck, alternate close hands and wide hands. Targeting everything. Again, glutes should be contracted and a rigid straight line from the crown of the head to the heels.
Throw these 3 exercises in 2 to 3 times a week and watch your swimming performance elevate to the next level. These moves are also all around winners for general athleticism, including cycling and running.
In need of some sound, high quality Cycling Intervals to take your game to the next level. I have you covered! I recently did the ole' switcheroo and changed the Treadmill Tuesday posts on the blog to Cycling Interval Tuesday Or snoop around the blog, there are plenty of workouts on here...Enjoy!
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