Building the Better Swimmer
Davis Strength and Conditioning
SwimmingDo you want to be able to train longer, harder, and better and breakthrough that training plateau in the water????
The best swimmers are the ones who can stay in the pool. Their mindset of training is a marathon approach and not a sprint. However, swimmers who train lap after lap, inevitably deal with over training consequences.
The traditional approach of bands and body weight isn't enough to counteract the repetitive movements of rigorous practice in the water. This is a recipe for recurring injuries, stagnate training results, and sub par performance.
The highest level of competitors have proven the need for real strength training programs that improve swimmers strength, power, explosiveness, and endurance. Use a proven, tried and true program that creates physical resiliency, robustness and durability so that you can train longer and harder in the pool.
Do not wait to get injured or have a bad meet, PREPARE FOR SUCCESS NOW!
Not sure where to start? Train with a program that works with your schedule and needs. Compliment the pool with a logical strength program. Reduce risk of injury, speed up recovery, and add intensity and endurance.
Prep
A
Circuit - Warm up 2
3 rounds not for time 10 push up to downward dog 10 Scorpions 10 Worlds greatest stretch 10 pause squats
B1
Hex Bar Deadlift
4 x 6
B2
SL crossbody RDL - Holding 1 weight
3 x 8
C1
Modified pistol squat - onto bench or box
3 x 8
C2
Glute bridge with pullover
3 x 12
D1
DB Piston Press
4 x 10
D2
Single arm push up hold
3 x 30
E
Side plank with straight arm raise
3 x 15
Prep
A
Circuit - Warm up lower body
2-3 Rounds not for time 10 each leg - SL RDL airplanes 20 mountain climbers 10 each worlds greatest stretch 10 Bear to downward dog 20 Pogo hops
B1
RDL - barbell
4 x 6
B2
Body weight squat jump
4 x 8
C1
DB Single arm snatch
3 x 8
C2
Pull-Up
4 x MAX
D1
Med Ball Slam
3 x 10
D2
Medicine ball chest pass to floor
3 x 10
E
Medicine ball SL V-Ups
3 x 20
Prep
A
Circuit - Warm up 2
2-3 rounds not for time 10 push up to downward dog 10 Scorpions 10 Worlds greatest stretch 10 pause squats
B1
DB Bench Press
4 x 12
B2
3 point SA row
4 x 10
C1
Banded swimmer pulls
3 x 15
C2
Chin up hold
3 x MAX
D1
Single Arm OH carry
@ 50
D2
Side Plank on Elbows
3 x 45
Yijie Ge
Bachelors of Science - Exercise Biology - UC DAVIS Masters of Arts - Kinesiology -St. Marys College of California Trained athletes for over 15 years and helped develop a variety of collegiate athletes and professional athletes. Have worked in the public and private sector of strength and conditioning. Owner of Davis Strength and Conditioning
If you want to get better at swim you have to be able to swim. Stay in the pool by lifting the right way, doing the right things, and doing the correct amount. Get faster, stay injury free, and become a better swimmer.
Get Building the Better Swimmer
Sarah Bennetts
2024 Olympics Trials Qualifier
Verified Athlete"I started working with Yijie at the beginning of high school and over the years he helped me grow as an athlete. I feel like the strength I gained in the weight room directly helped me in the pool, allowing myself to further my athletic career."
Audrey Portello
2022-2023 Scholastic All American(DUKE)
Verified Athlete"I've worked with Davis Strength and Conditioning since I was a freshman in high school. Thanks to their attention to detail and knowledge on how to best accommodate each athlete in the weight room, not only did I see improvement in the pool, but also felt confident entering college athletics."
Zachary Ian Tan
#1 Recruit 2022 - Cal Berkeley
Verified Athlete"I've worked with Davis Strength and Conditioning since I was a sophomore in high school. He's always given me encouragement, and he has helped me tremendously with my development as an athlete, helping me achieve my goals."