Gifford Performance Coaching
SwimmingFeatures
3 sessions per week
Must use App app to view and log training
Program Training
A
Box Jump
3 x 6
B
Med Ball Slam
3 x 6
C1
Broad Jump
3 x 4
C2
Back Squat
3 x 6
D1
Hang Clean
3 x 4
D2
DB Push Press
3 x 8
E1
Dead Bug
3 x 12
E2
Paloff Press
3 x 10
E3
Lying Leg Raise On Bench
3 x 20
A1
Snatch
3 x 4
A2
Broad Jump
3 x 5
B1
Deadlift
3 x 5
B2
Inverted Row
3 x 12
C1
DB Bench Press
3 x 12
C2
Band Pull-Apart
3 x 20
D1
Dip
3 x 12
D2
Bent Over Row
3 x 12
E1
Overhead Walking Lunge
3 x 8
E2
Side Plank
3 x 0:45
E3
Clamshell
3 x 12
A1
YTW
3 x 5
A2
Band Pull-Apart
3 x 12
B1
DB Jump Lunge
3 x 4
B2
Pull-Up
3 x MAX
C1
DB Clean & Jerk
3 x 5
C2
Landmine Squat
3 x 8
D
Bent Over Rear Delt Fly
3 x 15
E1
Tricep Pushdown
3 x 15
E2
Stability Ball Hamstring Curl
3 x 20
F1
Physio ball Plank
3 x 0:45
F2
Bird Dog
3 x 12
F3
Side Leg Raise
3 x 15
Mark Gifford
MSc Kinesiology, CSCS Strength and Conditioning Coach Working with Youth, University, Provincial/National, Weekend Warriors and everything in-between.
