March 24, 2020
WEEKLY WORKOUT PLAN: DAY 3
Strength plays an important role in technique, since in order to properly execute a movement, it is often necessary to strengthen certain muscles, which helps you hold an efficient position for longer. Strength training promotes muscle activation and fiber recruitment, so it will also improve your power, that is, your displacement speed. In addition, strength training will allow you to use less power to perform the same movement, so it will increase and improve your endurance as an athlete.
For all of these benefits, in this third session the workout will work on strength training with a focus on swimming.
MILK CARTONS OR PACKS OF SODA
(DEPENDING ON INDIVIDUAL STRENGTH)
FOUR SEQUENCES IN THE CIRCUIT
You’ll do 40 seconds of each exercise in a sequence, resting for 30 seconds between exercises and 2 minutes between each sequence. You’re not trying to exert strength as much as you’re trying to move quickly with the weight you’re holding. You’ll do each exercise for as many repetitions as possible in 40 seconds.
BICEPS WITH MILK CARTONS OR SODA PACKS
The exercise begins standing with a milk carton in each hand and your arms stretched down towards the ground and glued to your sides.
Without moving your elbows away from your body, lift the cartons to your shoulder height.
ALTERNATE SPLITS. WITH A MILK CARTON IN EACH HAND
Step forward with one leg and bend your back knee until it touches the floor.
From this position, stand up and return to the starting position.
SHOULDERS (LATERAL FLY)
Sit on a chair with a milk carton in each hand. Lean forward to rest your chest on your legs with your arms hanging down in line with your shoulders.
Lift the milk cartons out to the sides, arms parallel to the floor, until they are at the height of your shoulders, and then lower them back to the starting position.
As in the previous exercises, you’ll hold a milk carton in each hand. Place a rolled up towel on the floor and stand next to it.
The exercise consists of touching the milk cartons to the floor on one side of the towel and from that position jumping up and over the towel, landing the other side.
When you land, do not lock your knees, but continue bending them until the cartons touch the ground again.
Stand up, arms stretched downward and glued to the front of your legs, again holding a milk carton in each hand. Lift them up, along your chest, raising your elbows high, to the height of your clavicles.
From that position, stretch your arms forward until they are completely outstretched, parallel to the floor, and then return to the starting position.
This time with squats. Stand with your feet shoulder-width apart and hold the milk cartons (you could also hold a box of up to 6 cartons, and hug them to your chest).
From this position, lower your body as much as you can without lifting your heels up off the ground. At this point, lift back up to the starting position.