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Weekly workout plan day 4

Training Programs

March 24, 2020

WEEKLY WORKOUT PLAN: DAY 4

Your body's core, abdominals, lumbar and hip muscles need to be worked in specific ways in order to strengthen and stabilize them and get more control of this area, which will increase your endurance while swimming.

So for this last session we will work this area in combination with high intensity exercise.

 

DAY 4

CORE + HIGH-INTENSITY TRAINING

MATERIALS

A TOWEL
SODA CANS (12 oz)

WORK OUT

FOUR SEQUENCES IN THE CIRCUIT
Each exercise is given a set duration, resting for 45 seconds between exercises and 2 minutes between sequences.

 

1. 

HIGH-INTENSITY

30 seconds of multiple jumps, doing as many short jumps as possible and only jumping with the strength of your ankle, without bending your knees to gain momentum (although the knees should be slightly bent in order to safely do this exercise, just don’t use them to gain momentum). Once the 30 seconds are up, continue with 30 seconds of the crawl.

Hold a 12oz can in each hand while you perform the movements of crawl swimming, trying to practice good technique and keeping your elbow high. As in the previous exercise, try to do as many repetitions as possible in the 30 seconds. The exercise is repeated twice continuously and without rests in between. So it will be 30 seconds of jumps, 30 seconds of the crawl stroke, another 30 seconds of jumps and 30 of the crawl stroke again, resting after the last 30 seconds of the crawl stroke.

 
2.

HIGH-INTENSITY

This exercise consists of 30 seconds of running in place, bringing your heel all the way to you buttocks and pumping your arms as if you were running. Plus 30 seconds of jumps where you try to touch the ceiling with the cans in your hands. For these jumps, stretch your entire side and shoulder as much as possible while trying to touch the can to the ceiling above your head, just like when you are trying to increase your stroke distance in the water.

You will reach with just one hand at a time, alternating sides with each jump. For this exercise you will bend your knees a little when you’re jumping up and landing, both to cushion impact and gain momentum to jump again. This this exercise is also done twice in a sequence and without rest, so the full exercise consists of 30 seconds of butt kicks, 30 seconds of jumps, another 30 seconds of butt kicks and 30 seconds of jumps again, resting after finishing the jumps for the second time.



3.

CORE, DURATION: 45 SECONDS

Place your feet together on the towel with your hands resting on the floor and your arms completely extended (just like the starting position for a dive).

Then, bend your knees and lower your hips until they are resting right above your ankles and you are curled up in a ball.

Once your hips reach all the way to your feet, never taking your hands off the ground, gradually return to the starting position again.

You’ll do this exercise for 45 seconds, trying to do as many reps as possible.



4. 

CORE, DURATION: 45 SECONDS

Place your hands on the floor at shoulder width with your arms outstretched and your feet together up on your toes (your feet together as well as each of your hands forming a triangle supporting your body).

The exercise will consist of lifting one of your hands, balancing on your other supporting body parts, bringing your arm to meet your leg, and then lifting it, dragging your thumb along your body, over your head and finally resting it on the floor. This movement should be done as if you were crawl swimming.

Repeat once on each side for 45 seconds trying to do as many repetitions as possible, but also to keep your balance and avoid falling. You’ll need to find the optimal speed in order to stay balanced and do the exercise quickly.




 

DOWNLOAD THE ENTIRE WEEK'S WORKOUT PLAN IN PDF FORMAT HERE