Reeves Athletes Edge
SwimmingThis program is for swimmers looking to perform a structured strength program aimed at improving physical capacities that will help with your sport.
This is a 15 week program broken into 3x4 week blocks and 1x3 week block.
Included are numerous training methods such as hypertrophy clusters, drop sets, rest-pause sets and french contrast training.
3 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Warm Up - June 24
Perform the following exercises for warm up. 1. A-March - Dowel or PowerBand (PB) overhead x10m 2. Push Up x4 into Downard Dog 3. Rudiment Jump/Hop Series - DL bwd x12 - DL fwd x12 - SL left & right x12 each way 4. Skip for height x3 each leg 5. Band Pull Apart x10-12
B1
Jump - Box (seated)
3 x 3
B2
Jump - Broad (loaded, swing)
3 x 3
B3
Throw - MB Slam
3 x 4
C1
Squat - Hack (machine)
3 x 8
C2
Side Plank - Dynamic
3 x 8
D1
RDL - Db SL (holding on)
3 x 8
D2
Bench Press - Machine Seated (pin loaded)
12, 10, 8
E1
Lat Pulldown - Neutral Grip
10, 8, 6
E2
Knee Extension - Machine SL
3 x 8
F1
Y-Raise - Db (standing)
2 x 15
F2
Tricep Pushdown - Rope
2 x 12
Prep
A
Warm Up - June 24
Perform the following exercises for warm up. 1. A-March - Dowel or PowerBand (PB) overhead x10m 2. Push Up x4 into Downard Dog 3. Rudiment Jump/Hop Series - DL bwd x12 - DL fwd x12 - SL left & right x12 each way 4. Skip for height
B1
Jump - Broad DL
3 x 4
B2
Bound - Lateral to Return
3 x 4
B3
Throw - MB Rotation Slam
3 x 4
C1
Deadlift - Trapbar
3 x 8
C2
A.Ext - TRX Fallout (knee base)
3 x 6
D1
Leg Press - Machine SL (seated, pin loaded)
12, 10, 8
D2
Row - Seated Cable (handles)
3 x 10
E1
Bench Press - Db Slight Incline
3 x 10
E2
Crunch - Loaded (feet in air)
3 x 15
F1
Lateral Y Raise - Db (prone, incline)
2 x 12
F2
Abs - Heels to Ceiling
2 x 8
F3
Crunch - Oblique
2 x 10
Prep
A
Warm Up - June 24
Perform the following exercises for warm up. 1. A-March - Dowel or PowerBand (PB) overhead x10m 2. Push Up x4 into Downard Dog 3. Rudiment Jump/Hop Series - DL bwd x12 - DL fwd x12 - SL left & right x12 each way 4. Skip for height
B1
Jump - Box DL
3 x 4
B2
Bound - Alternating
3 x 3
B3
Throw - MB Scoop Pass
3 x 3
C1
Split Squat - Bb 1/2 Depth (from safetys)
3 x 8
C2
Pallof Press - PB (standing)
3 x 6
D1
Hip Thrust - Machine (plate loaded)
3 x 10
D2
Row - Inverted (legs straight)
3 x 8
E1
Shoulder Press - Db Z Press
3 x 12
E2
Calf Raise - DL Smith Machine
12, 10, 8
F1
Facepull - Cable (half kneeling)
2 x 15
F2
Bicep Curl - Cable SA
2 x 15
