Train Daly

Swimming
Coach
Dan Daly

Your core is everything from your shoulders to your hips. It's used to resist and transfer force between your hips and shoulders, while protecting your spine. 

Learn to assess your core through all three planes, identifying your ability to stabilize and control the anterior, posterior, lateral, and medial chains of movement through anti extension, anti-flexion, anti-lateral flexion, and anti-rotation. 

Train first to control movement, then become dynamic and powerful. This program begins and ends with a core assessment, with 4 progressively challenging workouts from bodyweight to power. 

Features
2 sessions per week
Must use App app to view and log training
Program Training
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 2 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.
Equipment
Recommended
Mostly bodyweight with a few movements involving a band or cable // medicine ball or dumbbell or kettlebell. Contact for equipment substitutions that suit your setup. 
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Sample Week
Week 1 of 4-week program
Monday
Assessment 

A

Single Straight Leg Back Plank

B

Single Bent Leg Back Plank

C

Single Leg Front Plank

D

Side Plank Elevated

E

Copenhagen Plank

Tuesday
Workout A 

A1

4 Point Plank

3 x 0:30

A2

4 Point Plank Alternating Limb Lifts

3 x 10

A3

TRX 4 Point Plank Reach

3 x 10

B1

straight leg glute bridge

3 x 10

B2

Glute Bridge Walkout

3 x 10

B3

Racked Marches

3 x 10

C1

Modified Side Plank

3 x 0:30

C2

Side Bridge

3 x 10

C3

Half Kneeling Anti-Rotation Press

3 x 10

D1

reverse salamander

3 x 5

D2

standing anti-rotation press

3 x 10

Thursday
Workout A 

A1

4 Point Plank

3 x 0:30

A2

4 Point Plank Alternating Limb Lifts

3 x 10

A3

TRX 4 Point Plank Reach

3 x 10

B1

straight leg glute bridge

3 x 10

B2

Glute Bridge Walkout

3 x 10

B3

Racked Marches

3 x 10

C1

Modified Side Plank

3 x 0:30

C2

Side Bridge

3 x 10

C3

Half Kneeling Anti-Rotation Press

3 x 10

D1

reverse salamander

3 x 5

D2

standing anti-rotation press

3 x 10

Core Stability for Swimmers