6 Week Strength and Power for Swimmers: Training by Emma Munsch in TrainHeroic

EM Strength

Swimming

Coach

Emma Munsch

Looking to take your swimming to the next level? This 3-Day split full body strength program will improve your mobility, increase your strength and bring more explosive power to your racing.

Features
1 sessions per week
Must use App app to view and log training
Program Training

$75

Get 6 Week Strength and Power for Swimmers

Address Weaknesses

Swimmers are faced with a unique set of demands and challenges as overhead athletes. Imbalances tend to develop and this program will address all the potential weaknesses they face. Not only will the program work to eliminate pain and improve joint health, but it will build your strength to prevent further injuries.

Build Strength

This program is focused on progressively building strength and helping athletes improve performance over 12 weeks. Put in the consistent work and feel stronger in and out of the pool!

Improve Mobility

This program will use target exercises to improve shoulder, thoracic spine, hip, and ankle mobility. This will help swimmers to move more efficiently, maintain proper technique, and reduce unnecessary strain during training.

Increase Power

Develop greater power by improving explosiveness and force production through increased strength. This will lead to being more explosive off the blocks, faster turns and more power with every stroke.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Train with a coach who will push you, understand your goals, and keep you progressing.

Sample Week

Week 1 of 6-week program

Sunday

Week 1 Day 1

Prep

Full Body Warm Up 1

Jumping Jacks x :30 T-Spine Open Books x6 each Catcows x10 Bird Dogs x8 each Bear Crawls x6 steps forward and back Scap Push Ups x10 Deep Squat with T-spine rotation x5 each Hip Airplanes x5 each

Goblet Squat

3 x 12

Squat Jump

3 x 4

Feet Elevated Inverted Row

3 x 10

DB Bench Press

3 x 12

RDL

12, 10, 10

Pull-Up

3 x 10

Skull Crushers

12, 10, 10

Prone Y's

3 x 10

Barbell Split Squat

3 x 10

DB Renegade Row

3 x 6

Dead Bug

3 x 10

Overhead MB Slam

3 x 10

3 Pogos to Vertical Jump

3 x 5

Monday

Mobility Session

Cat Cow

1 x 10

T Spine Foam Roll

1 x 0:30

T-spine crunch

1 x 10

T-Spine Rotation

3 x 6

Downward Dog Lunge Rotation

3 x 6

T-Spine Windmill

1 x 6

1/2 Kneeling Hip flexor + Hamstring stretch

1 x 6

Prone Swimmers

1 x 8

90/90 hip switch with foot pop and leg sweep

1 x 5

Adductor Rock back with Needle Thread

1 x 5

Pigeon Stretch

1 x 0:20

Deep Squat w/ Rotation

Sleeper Stretch

3 x 10

Elevated Shoulder Flexion Stretch

Tuesday

Week 1 Day 3

Prep

Full Body Warm Up 1

Jumping Jacks x :30 T-Spine Open Books x6 each Catcows x10 Bird Dogs x8 each Bear Plank Crawls x6 steps each direction Scap Push Ups x10 Deep Squat with T-spine rotation x5 each Hip Airplanes x5 each

Landmine Squat

3 x 12

Seated broad jump

3 x 3

1-Arm DB Row

3 x 10

Incline DB Bench Press

12, 10, 10

Stability Ball Hamstring Curl

3 x 12

Seated DB Shoulder Press

3 x 10

Zottman Curls

12, 10, 10

Cossack Squat

12, 10, 10

Lat Pulldown

15, 12, 12

8 point plank

3 x 0:30

Paloff Press with Rotation

3 x 8

Lateral jump side MB throw

3 x 6

Lateral Speed Skaters

3 x 5

Wednesday

Mobility Session

Cat Cow

1 x 10

T Spine Foam Roll

1 x 0:30

T-spine crunch

1 x 10

T-Spine Rotation

3 x 6

Downward Dog Lunge Rotation

3 x 6

T-Spine Windmill

1 x 6

1/2 Kneeling Hip flexor + Hamstring stretch

1 x 6

Prone Swimmers

1 x 8

90/90 hip switch with foot pop and leg sweep

1 x 5

Adductor Rock back with Needle Thread

1 x 5

Pigeon Stretch

1 x 0:20

Deep Squat w/ Rotation

Sleeper Stretch

3 x 10

Elevated Shoulder Flexion Stretch

Thursday

Week 1 Day 5

Prep

Full Body Warm Up 1

Jumping Jacks x :30 T-Spine Open Books x6 each Catcows x10 Bird Dogs x8 each Bear Plank Crawls x6 steps each direction Scap Push Ups x10 Deep Squat with T-spine rotation x5 each Hip Airplanes x5 each

Trap Bar Deadlift

12, 10, 10

Depth Jump to Vertical Jump

3 x 3

Reverse Grip Bent Over Row

3 x 10

Alternating DB Bench Press

3 x 10

Split leg RDL

3 x 10

Bulgarian Split Squat

3 x 10