Kettlebell Conditioning for Swimmers

Train Daly

Swimming
Coach
Dan Daly, CSCS

4-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.

Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer. All in-app!
Equipment
Required
Kettlebell
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Sample Week
Week 1 of 4-week program
Monday
Workout A

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

Wednesday
Workout B

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

Friday
Workout A

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

Coach
coach-avatar 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.

Kettlebell Conditioning for Swimmers