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

EM Strength

Swimming

Coach

Emma Munsch

Get stronger and generate more power in the pool with this 12 week program. You will use progressive overload to build muscle while focusing on movement quality and mobility to aid with all strokes in the pool and prevent injury. This would be a great program to plan on ending 2 Weeks before a Championship meet.

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

$150

Get 12 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 5 days per week

Strength and conditioning training that’s accessible and challenging for athletes of any level 3x a week with 2 days of mobility built in

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 12-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 Plank Crawls x6 steps each direction Scap Push Ups x10 Deep Squat with T-spine rotation x5 each Hip Airplanes x5 each

Goblet Squat

3 x 12

Inverted Row

3 x 10

DB Bench Press

3 x 12

RDL

3 x 12

Pull-Up

3 x 10

Skull Crushers

3 x 12

Bentover 'Y' Rows

3 x 10

Split Squat

3 x 10

DB Renegade Row

3 x 6

Dead Bug

3 x 10

Overhead MB Slam

3 x 5

3 Pogos to Vertical Jump

3 x 3

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

1-Arm DB Row

3 x 10

Incline DB Bench Press

3 x 12

Stability Ball Hamstring Curl

3 x 15

Seated DB Press

3 x 10

Zottman Curls

3 x 10

Cossack Squat

3 x 12

Lat Pulldown

3 x 15

8 point plank

3 x 0:30

Paloff Press with Rotation

3 x 8

Half Kneeling 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

3 x 12

Chest-Supported DB Row

3 x 10

Alternating DB Bench Press

3 x 10

Split leg RDL

3 x 10

Bulgarian Split Squat

3 x 10

DB Lateral Raise

3 x 10