JP_Performance
Swimming, Youth SportsSwimmers intermediate program. Can be used for individuals who can basic knowledge of the weight room and is more than capable of handling themselves, or has someone to observe their training.
Features3 sessions per week
Must use App app to view and log training
Program Training
A
In Place Warm-up
1 x 10:00
B
Squat Jumps (Continuous)
3 x 5
C1
Box Jump
3 x 5
C2
Goblet Squat
3 x 8
C3
Straight Leg Glute Bridge
3 x 12
D1
Hand Release Push-Up
3 x 5
D2
Stability Ball Chest Press (SA)
3 x 8
D3
Inverted Row
3 x MAX
E1
Scap Push-Up
3 x 12
E2
Paloff Press
3 x 10
A
In Place Warm-up
1 x 10:00
B
DB Swing
3 x 5
C1
Broad Jump
3 x 5
C2
Deadlift Sumo
3 x 8
C3
Hamstring Curl on Slides
3 x 10
D1
Med Ball Slam
3 x 5
D2
DB Shoulder Press
3 x 8
D3
Pull-Up
3 x MAX
E1
Band Pull-Apart
3 x 10
E2
Hollow Hold
3 x 1:00
A
In Place Warm-up
1 x 10:00
B1
Bear Crawl
4 x 20
B2
Inchworm Push-Up
4 x 10
B3
Crab Walk/Clam Walk
4 x 20
B4
Seal Walk
4 x 20
