Performance For Triathletes & Swimmers is a tailored program geared for the recreational and amateur swimmer and triathlete. This holistic coaching and training approach integrates strength and mobility training for aquatic athletes who are either lacking strength and mobility training in their current workout routine or are unsure of how to integrate it into their swim training.
Both strength and mobility are requirements to ensuring you continue to swim injury-free.
Injuries arise when athletes focus solely on swimming without integrating a strength and mobility component to their training.
Programs that focus solely on either strength or mobility for swimmers lack a vital piece of training and increases the risks for developing injuries later on. Performance For Triathletes & Swimmers Membership is therefore created for athletes to address this problem and to improve overall athletic performance both on land and in the pool while preventing injuries.
A
10-Minute Warm Up
1 x 10:00 @ 5
B
Back Squat
3 x 12 @ 45 lb
C
Kettlebell Romanian Deadlift
3 x 12
D
Dumbbell Chest Press
3 x 12
E1
DB Bicep Curls
3 x 12
E2
Lateral Raise
3 x 12
F
5-Minute Cool Down
1 x 5:00 @ 3
A
Heroic Warm-up
1 x 5:00
B
Foam Roll Glutes
1 x 2:00
C
Foam Roll Quads
1 x 2:00
D
Foam Roll Hamstrings
1 x 2:00
E
Foam Roll Calf
1 x 2:00
F
Standing Hamstring Stretch
3 x 0:30
G
1/2 Kneeling Hip Flexor Stretch
3 x 0:30
H
Standing Calf Stretch
3 x 0:30
A
10-Minute Warm Up
1 x 10:00 @ 5
B
Romanian Deadlift
3 x 12 @ 45 lb
C
DB Lunges
3 x 20
D
DB Calf Raise
3 x 15
E
Incline DB Bench Press
3 x 12
F
DB Overhead Tricep Extension
3 x 12
G
5-Minute Cool Down
1 x 5:00 @ 3
A
Heroic Warm-up
1 x 5:00
B
Foam Roll Thoracic Spine
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
Neck & Sub-Occipitals Soft Tissue Mobilization
1 x 2:00
F
Levator Scapula Stretch
3 x 0:30
G
Lat Stretch
3 x 0:30
H
Standing Pec Stretch
3 x 0:30
A
10-Minute Warm Up
1 x 10:00 @ 5
B
Bench Press
3 x 12 @ 45 lb
C
Bent Over Dumbbell Row
3 x 12
D
Lat Pulldown
3 x 12
E
Seated Hip Abduction Machine
3 x 12
F
Seated Hip Adduction Machine
3 x 12
G
5-Minute Cool Down
1 x 5:00 @ 3
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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