Weight Training Program for College Level Swimmers By Jesse Novak
Why Weight Train? Increase power in the pool Improve jump off blocks and walls Pull more water faster Learn muscle control
Three Main Groups Sprinters Mid-Distance Distance
Sprinters Lifts are more for power oriented Strength gains are top goal Lower repetitions, higher weight
Mid-Distance Combination of power and endurance Increase in both strength and endurance 8 to 12 repetitions with moderate weight
Distance Lifts are more for endurance Increase in muscle endurance is priority High repetitions and lower weight
Basic Overview of Program Three Day Rotation: Monday Legs Wednesday Chest, Shoulders, and Triceps Friday Back and Shoulders
How the Program is Designed Three main lifts Each one is done on a different day Supplementary exercises follow main lift Each day is broken into two circuits
The Three Main Lifts Power Clean Back Squat Bench Press
Back Squat
Bench Press
Power Clean Example Video Made by Rogue Fitness: https://www.youtube.com/watch?v=KjGvwQl8tis
Monday Circuit #1 Back Squat Leg Curls Leg Extension Calf Raise
Monday Circuit #2 Box Jumps Lunges Broad Jumps Single Leg Squats
Wednesday Circuit #1 Bench Press Tricep Overhead Extension Shoulder Press
Wednesday Circuit #2 Frontal and Lateral Raises Chest Flyers Plyo Push Ups Dips
Friday Circuit #1 Power Clean Pull Ups Bicep Curl
Friday Circuit #2 Bent Over Barbell Row Reverse Curls Lat Pull Down Wrist Curls
Stretch After Each Workout Toe Touch Quad Stretch One Arm Across Tricep Stretch Behind Head Chest Stretch Using a Wall
Any Questions or Comments?