Foundations Of Performance For Swimmers & Triathletes
Hybrid Performance & Physiotherapy
Swimming, TriathlonBoth strength and mobility are requirements to ensuring your recreational or age-group swimmers and triathletes continue to compete injury-free. Injuries arise when athletes focus solely on swimming without integrating a strength and mobility component to their training.
Foundations Of Performance For Swimmers & Triathletes is a tailored program geared for recreational or competitive age-group swimmers with beginner-level experience in the gym and weight room. 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 developing the foundations of proper strength training and lifting technique to optimize performance in the pool and to prepare recreational and youth swimmers and triathletes for a progressive strength and conditioning program as they enter the next level of competition.
This is a fully guided, comprehensive strength and mobility training program that is catered towards strength development, peak performance, and injury prevention.
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
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
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
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
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
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.
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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Foundations Of Performance For Swimmers & Triathletes
Foundations Of Performance For Swimmers & Triathletes
Foundations Of Performance For Swimmers & Triathletes
