Peak Performance For Swimmers & Triathletes
Hybrid Performance & Physiotherapy
Swimming, TriathlonBoth strength and mobility are requirements to ensuring competitive and amateur 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.
Peak Performance For Swimmers & Triathletes is a tailored program geared for competitive swimmers and triathletes with intermediate to advanced level experience in the gym and weight room. This integrative coaching and training approach aids in the development and progression of strength, endurance, motor control, coordination, balance, speed & agility, mobility and power to improve overall athletic performance both on land and in the water while simultaneously enforcing proper movement mechanics and preventing injuries.
This program focuses on progressing the foundations of proper strength training and lifting technique to optimize performance in the pool and to prepare competitive swimmers and triathletes for a progressive strength and conditioning program as they enter the 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
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
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 comprehensive approach to fitness and swimming - we can't wait to change yours!
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Peak Performance For Swimmers & Triathletes
Peak Performance For Swimmers & Triathletes
Peak Performance For Swimmers & Triathletes
