Swim Performance Systems
SwimmingA structured 8-week strength and performance program designed specifically for breaststroke swimmers. This program focuses on developing hip rotation strength, adductor power, thoracic mobility, upper body pulling strength, and explosive force production to improve kick efficiency, body position, starts, turns, and overall breaststroke performance. Ideal for competitive swimmers looking to build strength that transfers directly into the water.
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
90/90 Seated Hip rotations
2 x 8
A2
Banded Sidelying Hip Abduction
2 x 8
A3
Open book stretch
2 x 6
A4
Snap Down
2 x 5
B1
Chin-Up
3 x 8
B2
Paused Bench Press
3 x 8
C1
Bulgarian Split Squat
3 x 8
C2
Box Jump
3 x 5
D
Chest-Supported DB Row
2 x 10
E
Cable Facepull
2 x 10
F1
Banded Deadbug
2 x 0:30
F2
Paloff Twist
2 x 8
F3
Copenhagen Plank
2 x 0:30
A1
Thoracic Extension on Foam Roller
2 x 0:20
A2
Banded Clam Shell
2 x 8
A3
adductor rock back
2 x 0:20
A4
Bear Crawl
2 x 10
B
Cossack Squat
3 x 8
C1
DB Hex Press
3 x 8
C2
Romanian Deadlift
3 x 8
D
Med Ball Chest Pass
3 x 5
E1
Straight Arm Pulldown
2 x 12
E2
Prone Swimmers
2 x 12
F1
Decline Sit Up
2 x 12
F2
Decline Ab twist
2 x 0:20
F3
Paloff Press
2 x 8
A1
Banded hip internal Rotations
2 x 6
A2
Band Crab Walk
2 x 10
A3
Child pose to scorpion
2 x 6
A4
band row and reach
2 x 10
B1
Trap Bar Deadlift
3 x 8
B2
Continuous Broad Jump
3 x 3
C
Pull-Up
3 x 8
D
DB Lateral Lunge
2 x 10
E1
two handed landmine press
2 x 10
E2
YTW
2 x 8
F1
Body Saw
2 x 10
F2
V-Ups
2 x 12
F3
Half Kneeling Banded Wood chop
2 x 8
