Kettlebell Conditioning for Swimmers
Train Daly
Swimming4-Week, 3 Session Cycle 1 Kettlebell Conditioning Program. Develop your workout capacity, functional hypertrophy, and joint prep required for the more explosive kettlebell skills, with this starter template.
A1
Armbar Glute Bridge
3 x 5
A2
Half Kneeling Halo
3 x 5
A3
Goblet Squat Curl
3 x 5
B1
1.5 Stance 1Arm Kettlebell Deadlift
3 x 8
B2
Kettlebell Push Up
3 x MAX
C1
Kettlebell Rack Reverse Lunge
3 x 8
C2
Forearm Supported 1 Arm Row
3 x 10
D
Kettlebell Farmers Carry
3 x 0:30
A1
Armbar Internal/External Rotation
3 x 5
A2
Half Kneeling Chop and Lift
3 x 5
A3
Goblet Squat Halo
3 x 5
B1
Goblet Squat
3 x 10
B2
1 arm bent over row
3 x 10
C1
Kettlebell Deadlift
3 x 10
C2
Overhead Press Half Kneeling Unilateral Kettlebell
3 x 8
D
Hi Lo Kettlebell Carry
3 x 40
A1
Armbar Glute Bridge
3 x 5
A2
Half Kneeling Halo
3 x 5
A3
Goblet Squat Curl
3 x 5
B1
1.5 Stance 1Arm Kettlebell Deadlift
3 x 8
B2
Kettlebell Push Up
3 x MAX
C1
Kettlebell Rack Reverse Lunge
3 x 8
C2
Forearm Supported 1 Arm Row
3 x 10
D
Kettlebell Farmers Carry
3 x 0:30
Dan Daly, CSCS
Dan Daly, CSCS, is a highly sought after performance coach, presenter, mentor, and content expert, with over 15 years in the industry. A former collegiate All-American swimmer, and now competitive masters and open water swimmer, he s committed to helping endurance athletes perform better through strength and conditioning.
