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Junior Prep Strength & Mobility For Swimmers

Hybrid Performance Method

Swimming
Coach
Dr. Sandra Harrell

Both strength and mobility are requirements to ensuring your age-group swimmers continue to swim injury-free. Injuries arise when athletes focus solely on swimming without integrating a strength and mobility component to their training.

Junior Prep Strength & Mobility For Swimmers is a tailored program geared for youth competitive age-group swimmers between ages 10-14. This integrative coaching and training approach aids in the development of strength, endurance, motor control, coordination, balance, speed & agility, mobility and power to improve overall athletic performance both on land and in the pool while simultaneously teaching proper movement mechanics and preventing injuries.

This program focuses on the foundations of proper strength training and lifting technique to optimize performance in the pool and to prepare youth swimmers for a progressive strength and conditioning program as they enter their adolescent stage.

This is a comprehensive strength and mobility training program that is catered towards strength development, peak performance, and injury prevention.

Features
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Guidance From Your Coach
Ask questions or post form check videos and get detailed coaching responses from one of the best coaches in the industry.
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Programming 5 days per week
Programming 5 days per week Get access to daily warm-ups, strength, conditioning, power, recovery, mobility, and much more!
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Movement Demos
Video demos for every movement that we'll ask you to perform throughout the training session so that you know what to do and how to do it.
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Detailed, expert instruction
Beyond just sets and reps, we'll give you all the details and instructions you need to execute the training each day.
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Committed Teammates
The days of training alone are over. Even if you're training by yourself in your gym or garage, you have a community of teammates training with you.
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Delivered Via TrainHeroic
We've partnered with TrainHeroic so you have real-time access to your training, your progress, your recovery, your sleep, your coaching, and more.
Equipment
Required
Resistance Bands // Light Dumbbells // Foam Roll // Lacrosse Ball
Recommended
Bench
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
UB Mobility

A

Foam Roll Thoracic Spine

1 x 2:00

B

Foam Roll Latissimus Dorsi

1 x 2:00

C

Levator Scapulae Soft Tissue Mobilization with Lacrosse Ball

1 x 2:00

D

Pec Release with Lacrosse Ball

1 x 2:00

E

Overhead Squat with Dowel

1 x 10

F

Cat-Cow

1 x 10

G

Lat Stretch

3 x 0:45

H

Levator Scapula Stretch

3 x 0:45

Monday
T1 Strength D1

A

Heroic Warm-up

1 x 5:00

B

Dynamic Stretch

3 x 10

C

Box Squat

3 x 15 @ 0 lb

D

Incline Push Up

3 x 10

E

Glute Bridges

3 x 12

F

Plank with Shoulder Taps

3 x 20

G

Reverse Lunges

3 x 24

H

5-Minute Cool Down

1 x 5:00

Tuesday
LB Mobility

A

Foam Roll Thoracic Spine

1 x 2:00

B

Thread The Needle

1 x 20

C

Foam Roll Glutes

1 x 2:00

D

Foam Roll Quads

1 x 2:00

E

Foam Roll Calf

1 x 2:00

F

Standing Hamstring Stretch

3 x 0:45

G

1/2 Kneeling Hip Flexor Stretch

3 x 0:45

Wednesday
T1 Strength D2

A

Heroic Warm-up

1 x 5:00

B

Dynamic Stretch

1 x 20

C

Dumbbell Step Up

3 x 24 @ 0 lb

D

SL Glute Bridge

3 x 0:30 @ 0 lb

E

Scapular Push Up

3 x 15 @ 0:03

F

Banded Scapular Retraction Row

3 x 15 @ 5

G

Single Leg RDL with Reach

3 x 12

H

5-Minute Cool Down

1 x 5:00

Thursday
General Mobility

A

Foam Roll Thoracic Spine

1 x 2:00

B

Levator Scapulae Soft Tissue Mobilization with Lacrosse Ball

1 x 2:00

C

Pec Release with Lacrosse Ball

1 x 2:00

D

Foam Roll Quads

1 x 2:00

E

1/2 Kneeling T-Spine Rotation

1 x 20

F

Upper Trapezius Stretch

3 x 0:45

G

Foam Roll Pec Stretch

3 x 0:45

H

1/2 Kneeling Hip Flexor Stretch

3 x 0:45

Friday
Rest
Saturday
Rest
Coach
coach-avatar Dr. Sandra Harrell

5X NCAA All-American swimmer and strength and rehab specialist focused on helping youth athletes, competitive swimmers and triathletes, and parents perform at their peak in sport and everyday demands. Her coaching is primed for performance optimization and injury minimization so you can do more of what you love. She received her Doctorate in Physical Therapy and her Master's in Exercise Science.

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Peak Performance Without The Injuries

We've changed thousands of lives with our coaching and holistic approach to fitness and swimming - we can't wait to change yours!

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FAQs
What is Junior Prep Strength & Mobility For Swimmers?
Junior Prep Strength & Mobility is a prescribed full body program that includes strength, conditioning, speed, agility, power, prehab, and mobility programming to help youth age-group swimmers ages 10-14. This program develops the necessary strength and mobility to swim fast and injury-free.
What equipment do I need?
You'll need resistance bands, light dumbbells (2.5 - 20lbs), a foam roll, and a lacrosse or tennis ball. A bench is optional.
Is there coaching support included?
Yes! Every athlete gets exclusive access to the in-app message boards to ask questions, drop videos for form checks, interact with other members and MORE. Diet, lifestyle, recovery, you name it! Everything will be covered and coached right inside of the app.
How many days per week and how long are the workouts?
Every programming week will include 5 potential training days. BUT, based on your schedule and goals, you can customize the number of days YOU train per week anywhere from 1-5 days per week. Each workout is approximately 30-60 minutes. Proper strength development and injury prevention starts here.
How does Junior Prep Strength & Mobility For Swimmers work?
It’s EASY! Click the “sign up” button above and choose your membership option (either monthly or annually). From there, you will get immediate access to your account on TrainHeroic, complete with the week's training, message boards, movement demos, and more!
Can I cancel my membership at any time?
Yes! You can cancel your membership at any time, all from within the app, and with no questions asked.
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Junior Prep Strength & Mobility For Swimmers
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Junior Prep Strength & Mobility For Swimmers
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Junior Prep Strength & Mobility For Swimmers
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Junior Prep Strength & Mobility For Swimmers