High School Swimming 2-Month Pre-Season

Training HAUS

Swimming

Coach

Charles Boehm MS

Designed by a swimmer, for swimmers. Coach Charles has been working with high level high school and collegiate swimmers for the bulk of his career.

This program is meant to be completed before the kickoff of high school season. It will prepare swimmers for the demands of practices, meets, and in-season dryland lifts. There's nothing worse than walking into practice on Day 1 out-of-shape, sluggish, and having to re-learn how to move like an athlete. Get a leg up on the competition by preparing before the season!

There are two workouts per week to be completed. Each workout includes a warm-up and several blocks that have their own focuses and goals for development.

$150

Get High School Swimming 2-Month Pre-Season

Freedom to Workout on your Schedule

Move workouts to whichever days of the week work best for you.

Programming by a Swimmer, for Swimmers

Built by a current swimmer and triathlete; backed by a team of other expert coaches, physical therapists, and training staff. Train with confidence that you are getting what you need before the season kicks off!

Features

Programming 2 days per week

Daily strength training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed Exercise Cues

Exercises have descriptions and key points listed so that there's no confusion on what to focus on

Delivered through TrainHeroic

Sweating over a lifeless PDF is out. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Dumbbells // Barbell/Plates // Hexbar // Bench // Yoga Ball // Box(es) // Cable Machine or Bands

Sample Week

Week 1 of 8-week program

Monday

Phase 1 - Eccentrics

Walking March

1 x 10

Knee to Chest + Hamstring Sweep

1 x 10

Forward Walking Lunges

1 x 10

Walking Lateral Lunge

1 x 10

Walking Butt Kick to Quad Stretch

1 x 10

Traveling Straight Leg Lift to Snap Down

1 x 10

Hip Cradle Lift

1 x 10

Bear Crawl Forward/Backward

1 x 10

Dowel Squat

1 x 20

HexBar Deadlift

10, 6, 6, 6

Slider Hamstring Curl

4 x 8

Broad Jump (Stick)

4 x 5

Bench Supported Reverse Fly

3 x 8

DB SA Bench Supported Bent Over Row

3 x 6

Hanging Knee Raise

3 x 15

MB Squared Rotational Hip Toss

3 x 6

Farmers Carry March

3 x 20

Wednesday

Phase 1 - Eccentrics

Bear Crawl Forward/Backward

1 x 10

Forward Walking Lunges

1 x 10

Knee to Chest + Hamstring Sweep

1 x 10

Walking March

1 x 10

Walking Lateral Lunge

1 x 10

Walking Butt Kick to Quad Stretch

1 x 10

Traveling Straight Leg Lift to Snap Down

1 x 10

Hip Cradle Lift

1 x 10

Deficit Push Up

4 x 6

SA MB Push Up

4 x 3

Kneeling Lateral Plank with Single Arm Band/Cable Row

4 x 8

Adductor Plank

3 x 30

DB Reverse Lunge

3 x 10

Standing Barbell Calf Raise

3 x 12

Half Kneeling Cable/Band Pallof Hold

3 x 30

Half Kneeling SA Shoulder Press

3 x 10

Coach

More from Training HAUS

Charles Boehm MS

Charles has been helping athletes return to sports after knee injuries and surgeries for years. Working as a Sports Performance coach, he's trained athletes from D1 collegiate all the way down to elementary aged athletes, giving him a wide range of knowledge and experience. In his own endeavors, Charles is an avid long distance triathlete competing in Ironman and marathon running.

Control What You Can Control

Don't miss the opportunity to prepare. It's within your control, so grab hold of it!

Get High School Swimming 2-Month Pre-Season

FAQs

Do I have the ability to message my coach with questions or concerns?

Yes - You can message us directly within the app in the chat screen, or by commenting on your workouts.

Can I move my workouts to other days accordingly to my schedule?

Yes - you can move workouts around as needed. It is recommended that you get 3x workouts per week, as is provided, but the days of the week can shift to your needs.