EM Strength
Have a big meet coming up? Use this 2 week program to sharpen up and rest without losing your power and strength. The added mobility will get your body feeling fresh and ready to rip some big swims!
Features1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Warm up 2
Jumping Jacks x :30 T-spine crunches on foam roller x5 middle and side/side T-Spine Open Books w/ band x6 each Single leg glute bridges x6 each Hip CARs x5 each Bird Dogs w/ abduction x8 each Bear Plank Crawls x5 steps forward/back & side/side Scap Push Ups x10 Deep Squat with T-spine rotation x5 each Banded Handles x5 each Banded Lateral monster walks x5 step each direction Banded Wall climbs x4
B1
Low Pogo Jumps
1 x 20
B2
Lateral line jumps
1 x 20
B3
Broad Jump
1 x 3
C1
Trap Bar Deadlift
8, 6, 4
C2
Band Assisted Squat Jump
3 x 4
C3
Bentover reverse grip rows
3 x 8
D1
DB Bench Press
8, 6, 4
D2
Front Foot Elevated Split Squat
8, 8, 30
D3
Skull Crushers
3 x 8
E1
Split leg RDL
3 x 8
E2
Split leg broad jump
3 x 2
E3
Weighted Chin Ups
3 x 5
E4
Cossack Squat
3 x 8
F1
Wall Sit
2 x 0:30
F2
Seated vertical jumps
2 x 2
F3
stability ball seesaw plank
2 x 0:30
A
Cat Cow
1 x 10
B
T Spine Foam Roll
1 x 0:30
C
T-spine crunch
1 x 10
D
T-Spine Rotation
3 x 6
E
Downward Dog Lunge Rotation
3 x 6
F
T-Spine Windmill
1 x 6
G
1/2 Kneeling Hip flexor + Hamstring stretch
1 x 6
H
Prone Swimmers
1 x 8
I
90/90 hip switch with foot pop and leg sweep
1 x 5
J
Adductor Rock back with Needle Thread
1 x 5
K
Pigeon Stretch
1 x 0:20
L
Deep Squat w/ Rotation
M
Sleeper Stretch
3 x 10
N
Elevated Shoulder Flexion Stretch
Circuit
A
Jumping Jacks x :30 T-spine crunches on foam roller x5 middle and side/side T-Spine Open Books w/ band x6 each Single leg glute bridges x6 each Hip CARs x5 each Bird Dogs w/ abduction x8 each Bear Plank Crawls x5 steps forward/back & side/side Scap Push Ups x10 Deep Squat with T-spine rotation x5 each Banded Handles x5 each Banded Lateral monster walks x5 step each direction Banded Wall climbs x4
Conditioning
B
Hops Circuits
Pogo Hops x:20 Single Leg pogo hops x:10 each Lateral line jumps x:20 split shuffle x:20 2 pogos into split jump x:20
C1
Back Squat
8, 6, 4
C2
Depth Jump to Vertical Jump
3 x 2
C3
Hip Air Plane
3 x 6
D1
Standing Landmine Split Jump Press
3 x 6
D2
Seated Band Rows
3 x 0:20
D3
Half kneeling banded T-spine opener
3 x 6
E1
Copenhagen Plank Dips
3 x 8
E2
RDL
3 x 6
E3
Pull-Up
3 x 4
E4
Dead Hang
3 x 0:10
F1
8 point plank
2 x 0:30
F2
Ab Wheel
2 x 10
F3
MB Throwdown
3 x 4
A
Cat Cow
1 x 10
B
T Spine Foam Roll
1 x 0:30
C
T-spine crunch
1 x 10
D
T-Spine Rotation
3 x 6
E
Downward Dog Lunge Rotation
3 x 6
F
T-Spine Windmill
1 x 6
G
1/2 Kneeling Hip flexor + Hamstring stretch
1 x 6
H
Prone Swimmers
1 x 8
I
90/90 hip switch with foot pop and leg sweep
1 x 5
J
Adductor Rock back with Needle Thread
1 x 5
K
Pigeon Stretch
1 x 0:20
L
Deep Squat w/ Rotation
M
Sleeper Stretch
3 x 10
N
Elevated Shoulder Flexion Stretch
Increase your power output, maintain strength, and allow your body to be Championship race ready!
Get 2 Week Race Prep Program
