Hadley Personal Training
Swimming
Coach
Hadley Fudge
This program features 3 days of workouts for the week. Posterior, anterior, and circuit. Specified to explosive and strength movements to enhance your abilities in the water
Features1 sessions per week
Must use App app to view and log training
Program Training
Features
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
Delivered through TrainHeroic
Be able to see your progress through the program and be able to ask questions!
Sample Week
Week 1 of 3-week program
Monday
Week 1 Day 2
A1
Banded Pull Aparts
A2
Pull-Up
3 x 10
B
Back Squat
8, 8, 6, 6 @ 55, 55, 70, 70 lb
C1
Chest-Supported DB Row
3 x 8
C2
Calf Raise
3 x 20
D1
One Leg RDL
3 x 8
D2
DB Tricep Extension
3 x 10
E
Plank
2 x 1:00
Wednesday
Week 1 Day 4
A
Incline DB Bench Press
8, 6, 6, 6
B1
DB Shrug
B2
Sit to Stands
3 x 8
C1
DB Shoulder Press
3 x 8
C2
Behind the back cable curl
3 x 10
D
Leg Extension
6, 12, 24
E
Paloff Press
3 x 0:30
Friday
Week 1 Day 6
A1
Walking Lunges
3 x 8
A2
Plyo Push-Up
3 x 12
A3
Depth Jump
3 x 8
A4
Med Ball Slams
A5
DB Farmer's Walk
B1
Kneeling Hip Flexor Stretch
B2
Hamstring Rope Stretch
B3
Childs Pose
2 x 0:20
