Scribd
Upload
10 views4 pages

Swimmer Functional Training With Exercises

The document outlines a Functional Training Series for swimmers, detailing specific exercises and conditioning strategies tailored for different swimming strokes: Freestyle, Backstroke, Breaststroke, and Butterfly, across various distances (sprints, mid-distance, and distance). Each section includes warm-up routines, main functional blocks focusing on strength and endurance, accessory exercises for injury prevention, and conditioning tailored to the demands of each swimming distance. Key functional focuses for each stroke are also highlighted to enhance performance and mobility.

Uploaded by

Sandean
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
10 views4 pages

Swimmer Functional Training With Exercises

The document outlines a Functional Training Series for swimmers, detailing specific exercises and conditioning strategies tailored for different swimming strokes: Freestyle, Backstroke, Breaststroke, and Butterfly, across various distances (sprints, mid-distance, and distance). Each section includes warm-up routines, main functional blocks focusing on strength and endurance, accessory exercises for injury prevention, and conditioning tailored to the demands of each swimming distance. Key functional focuses for each stroke are also highlighted to enhance performance and mobility.

Uploaded by

Sandean
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Functional Training Series for Swimmers

Freestyle
Key Functional Focus: Anti-rotation core, Lat/tricep strength, Shoulder mobility

Sprint (50–100m)
Section Exercises (Examples) Sets/Reps Notes

Warm-up Dynamic mobility, Band activation 5–10 min Shoulder, hip, thoracic mobility

Pull: Pull-ups/Chin-ups, Banded Lat Pulldown, Seated Row


Push: Push-ups, Medicine Ball Chest Pass, Overhead Press
Main Functional Block 3–5 reps Explosiveness & max strength
Core: Hollow Hold/Rocks, Plank Variations, Russian Twists
Lower: Squats, Hip Thrusts, Broad Jumps, RDLs

Accessory
Rotator cuff band, Hip stability (monster walks, single-leg balance), Pec/Lat stretch
10–15 min Injury prevention

Conditioning Bike/Row Sprints, Plyometric Circuits, Sled Push 5–15 min Adjust to Sprint (50–100m) demands

Mid (200–400m)
Section Exercises (Examples) Sets/Reps Notes

Warm-up Dynamic mobility, Band activation 5–10 min Shoulder, hip, thoracic mobility

Pull: Pull-ups/Chin-ups, Banded Lat Pulldown, Seated Row


Push: Push-ups, Medicine Ball Chest Pass, Overhead Press
Main Functional Block 6–12 reps Power endurance & lactate tolerance
Core: Hollow Hold/Rocks, Plank Variations, Russian Twists
Lower: Squats, Hip Thrusts, Broad Jumps, RDLs

Accessory
Rotator cuff band, Hip stability (monster walks, single-leg balance), Pec/Lat stretch
10–15 min Injury prevention

Conditioning HIIT Circuits, EMOMs with Med Ball, Tempo Bodyweight Work 5–15 min Adjust to Mid (200–400m) demands

Distance (800m+)
Section Exercises (Examples) Sets/Reps Notes

Warm-up Dynamic mobility, Band activation 5–10 min Shoulder, hip, thoracic mobility

Pull: Pull-ups/Chin-ups, Banded Lat Pulldown, Seated Row


Push: Push-ups, Medicine Ball Chest Pass, Overhead Press
Main Functional Block 12–20 reps Muscular endurance & posture control
Core: Hollow Hold/Rocks, Plank Variations, Russian Twists
Lower: Squats, Hip Thrusts, Broad Jumps, RDLs

Accessory
Rotator cuff band, Hip stability (monster walks, single-leg balance), Pec/Lat stretch
10–15 min Injury prevention

Conditioning Long Circuits, Light Resistance High Rep Work, Core Endurance Holds 5–15 min Adjust to Distance (800m+) demands

Backstroke
Key Functional Focus: Scapular stability, Thoracic extension, Posterior chain strength

Sprint (50–100m)
Section Exercises (Examples) Sets/Reps Notes

Warm-up Dynamic mobility, Band activation 5–10 min Shoulder, hip, thoracic mobility

Pull: Pull-ups/Chin-ups, Banded Lat Pulldown, Seated Row


Push: Push-ups, Medicine Ball Chest Pass, Overhead Press
Main Functional Block 3–5 reps Explosiveness & max strength
Core: Hollow Hold/Rocks, Plank Variations, Russian Twists
Lower: Squats, Hip Thrusts, Broad Jumps, RDLs

Accessory
Rotator cuff band, Hip stability (monster walks, single-leg balance), Pec/Lat stretch
10–15 min Injury prevention

Conditioning Bike/Row Sprints, Plyometric Circuits, Sled Push 5–15 min Adjust to Sprint (50–100m) demands

Mid (200–400m)
Section Exercises (Examples) Sets/Reps Notes

Warm-up Dynamic mobility, Band activation 5–10 min Shoulder, hip, thoracic mobility

Pull: Pull-ups/Chin-ups, Banded Lat Pulldown, Seated Row


Push: Push-ups, Medicine Ball Chest Pass, Overhead Press
Main Functional Block 6–12 reps Power endurance & lactate tolerance
Core: Hollow Hold/Rocks, Plank Variations, Russian Twists
Lower: Squats, Hip Thrusts, Broad Jumps, RDLs

Accessory
Rotator cuff band, Hip stability (monster walks, single-leg balance), Pec/Lat stretch
10–15 min Injury prevention

Conditioning HIIT Circuits, EMOMs with Med Ball, Tempo Bodyweight Work 5–15 min Adjust to Mid (200–400m) demands

Distance (800m+)
Section Exercises (Examples) Sets/Reps Notes

Warm-up Dynamic mobility, Band activation 5–10 min Shoulder, hip, thoracic mobility

Pull: Pull-ups/Chin-ups, Banded Lat Pulldown, Seated Row


Push: Push-ups, Medicine Ball Chest Pass, Overhead Press
Main Functional Block 12–20 reps Muscular endurance & posture control
Core: Hollow Hold/Rocks, Plank Variations, Russian Twists
Lower: Squats, Hip Thrusts, Broad Jumps, RDLs

Accessory
Rotator cuff band, Hip stability (monster walks, single-leg balance), Pec/Lat stretch
10–15 min Injury prevention

Conditioning Long Circuits, Light Resistance High Rep Work, Core Endurance Holds 5–15 min Adjust to Distance (800m+) demands

Breaststroke
Key Functional Focus: Hip adduction/abduction, Groin mobility, Explosive pull + kick

Sprint (50–100m)
Section Exercises (Examples) Sets/Reps Notes

Warm-up Dynamic mobility, Band activation 5–10 min Shoulder, hip, thoracic mobility

Pull: Pull-ups/Chin-ups, Banded Lat Pulldown, Seated Row


Push: Push-ups, Medicine Ball Chest Pass, Overhead Press
Main Functional Block 3–5 reps Explosiveness & max strength
Core: Hollow Hold/Rocks, Plank Variations, Russian Twists
Lower: Squats, Hip Thrusts, Broad Jumps, RDLs

Accessory
Rotator cuff band, Hip stability (monster walks, single-leg balance), Pec/Lat stretch
10–15 min Injury prevention

Conditioning Bike/Row Sprints, Plyometric Circuits, Sled Push 5–15 min Adjust to Sprint (50–100m) demands

Mid (200–400m)
Section Exercises (Examples) Sets/Reps Notes

Warm-up Dynamic mobility, Band activation 5–10 min Shoulder, hip, thoracic mobility

Pull: Pull-ups/Chin-ups, Banded Lat Pulldown, Seated Row


Push: Push-ups, Medicine Ball Chest Pass, Overhead Press
Main Functional Block 6–12 reps Power endurance & lactate tolerance
Core: Hollow Hold/Rocks, Plank Variations, Russian Twists
Lower: Squats, Hip Thrusts, Broad Jumps, RDLs

Accessory
Rotator cuff band, Hip stability (monster walks, single-leg balance), Pec/Lat stretch
10–15 min Injury prevention

Conditioning HIIT Circuits, EMOMs with Med Ball, Tempo Bodyweight Work 5–15 min Adjust to Mid (200–400m) demands

Distance (800m+)
Section Exercises (Examples) Sets/Reps Notes

Warm-up Dynamic mobility, Band activation 5–10 min Shoulder, hip, thoracic mobility

Pull: Pull-ups/Chin-ups, Banded Lat Pulldown, Seated Row


Push: Push-ups, Medicine Ball Chest Pass, Overhead Press
Main Functional Block 12–20 reps Muscular endurance & posture control
Core: Hollow Hold/Rocks, Plank Variations, Russian Twists
Lower: Squats, Hip Thrusts, Broad Jumps, RDLs

Accessory
Rotator cuff band, Hip stability (monster walks, single-leg balance), Pec/Lat stretch
10–15 min Injury prevention

Conditioning Long Circuits, Light Resistance High Rep Work, Core Endurance Holds 5–15 min Adjust to Distance (800m+) demands

Butterfly
Key Functional Focus: Core undulation power, Shoulder mobility + strength, Explosive arm drive

Sprint (50–100m)
Section Exercises (Examples) Sets/Reps Notes

Warm-up Dynamic mobility, Band activation 5–10 min Shoulder, hip, thoracic mobility
Pull: Pull-ups/Chin-ups, Banded Lat Pulldown, Seated Row
Push: Push-ups, Medicine Ball Chest Pass, Overhead Press
Main Functional Block 3–5 reps Explosiveness & max strength
Core: Hollow Hold/Rocks, Plank Variations, Russian Twists
Lower: Squats, Hip Thrusts, Broad Jumps, RDLs

Accessory
Rotator cuff band, Hip stability (monster walks, single-leg balance), Pec/Lat stretch
10–15 min Injury prevention

Conditioning Bike/Row Sprints, Plyometric Circuits, Sled Push 5–15 min Adjust to Sprint (50–100m) demands

Mid (200–400m)
Section Exercises (Examples) Sets/Reps Notes

Warm-up Dynamic mobility, Band activation 5–10 min Shoulder, hip, thoracic mobility

Pull: Pull-ups/Chin-ups, Banded Lat Pulldown, Seated Row


Push: Push-ups, Medicine Ball Chest Pass, Overhead Press
Main Functional Block 6–12 reps Power endurance & lactate tolerance
Core: Hollow Hold/Rocks, Plank Variations, Russian Twists
Lower: Squats, Hip Thrusts, Broad Jumps, RDLs

Accessory
Rotator cuff band, Hip stability (monster walks, single-leg balance), Pec/Lat stretch
10–15 min Injury prevention

Conditioning HIIT Circuits, EMOMs with Med Ball, Tempo Bodyweight Work 5–15 min Adjust to Mid (200–400m) demands

Distance (800m+)
Section Exercises (Examples) Sets/Reps Notes

Warm-up Dynamic mobility, Band activation 5–10 min Shoulder, hip, thoracic mobility

Pull: Pull-ups/Chin-ups, Banded Lat Pulldown, Seated Row


Push: Push-ups, Medicine Ball Chest Pass, Overhead Press
Main Functional Block 12–20 reps Muscular endurance & posture control
Core: Hollow Hold/Rocks, Plank Variations, Russian Twists
Lower: Squats, Hip Thrusts, Broad Jumps, RDLs

Accessory
Rotator cuff band, Hip stability (monster walks, single-leg balance), Pec/Lat stretch
10–15 min Injury prevention

Conditioning Long Circuits, Light Resistance High Rep Work, Core Endurance Holds 5–15 min Adjust to Distance (800m+) demands

You might also like