Advanced
Swimmer's Power
A dry-land training program to improve power and endurance in the pool.
Program Length
12 weeks
Sessions/Week
3
Workout Time
45-60 min
Category
Sport-Specific
Program Overview
A dry-land training program for swimmers to develop power, strength, and endurance, leading to improved performance in the pool.
Key Benefits
- Increased pulling power
- More explosive starts and turns
- Enhanced core stability
- Improved shoulder strength and injury prevention
- Better overall swimming performance
Required Equipment
Pull-up BarMedicine BallResistance Bands
Weekly Training Schedule
Upper Body Power Workout
Pull-ups
Use a wide grip
Sets
4
Reps
6-10
Rest
90s
Medicine Ball Slams
Be explosive
Sets
3
Reps
10-12
Rest
60s
Overhead Press
Keep your core tight
Sets
3
Reps
8-12
Rest
60s
Face Pulls
Focus on external rotation
Sets
3
Reps
15-20
Rest
45s
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