THE COLLEGE AT BROCKPORT
2008-2009
WEIGHT TRAINING PROGRAM
Day #1- do any 3 from each category
Back Biceps
1. Cybex Back Extension 1. Dumbbell curls
2. Rows(seated/bent with Dumbbell) 2. Barbell curls
3. Lat Pulldown (Front Only) 3. Preacher curls
4. Lying Dumbbell Extension 4. Hammer curls
5. Back Extensions 5. Incline seated curl
6. Reverse fly’s 6. Cybex
Day #2 – any 3 from each category
Chest Triceps
1. Flat Bench(Barbell,Dumbbell,Cybex) 1.Extension w/dumbbells(1 or 2 arm)
2. Incline Bench (Barbell, 2. Reverse extension
Dumbbell, or Cybex) 3. Kickbacks
3. Decline bench (barbell, dumbbell) 4. Skull Crunches
4. Flys (Cybex or Dumbbell) 5. Dips
Day #3 – do any 3 from each category
Legs Shoulders
1.Squats (barbell, sled, cybex) 1. Lat. Raise- 3 kinds
2. Leg extensions -forward raise w/ dumbbell
3. Laying leg curl (cybex) -dumbbell lateral raise
4. Calf Raises (cybex) -supraspinatus raise 45ยบ from body
5. Hip Machine – 4 ways 2. Military press
-Flex -Abduction 3. Shrugs
-Extension -Adduction 4. Seated dumbbell press
5. Cybex shoulder machine
- Each exercise will be done with 3 sets of 10-12 reps.
- I encourage you to use dumbbells (free weights) as much as possible. This will help
control your stability and balance of muscle. You don’t want one arm pushing more of
the weight than the other.
- Use the first 2 weeks to ease into lifting again. It does no good to be a meat head and pull a
Muscle your first time lifting this sememster. By the 3rd week I would like to have you
Starting to push yourself when lifting. I would like you to be struggling on the last 2 or 3
Reps of each set.
- Make sure to drink water and stretch several times a day to maintain flexibility and
eliminate cramping.
- ‘Burner’ program (shoulder exercises w/ bands and light weight) should be done daily
“Burner” Program
Exercise Directions:
1. Choose a Pair of dumbbell weights that are comfortable-
- if you cannot complete the workout, decrease the weight
- you may increase the weight being used if you can perform the entire
workout on three (3) consecutive days
2. Perform this workout program daily (after practice and/ or at the end of your workout)
3. Use the “3 second” method when performing the exercises
- Contract the muscle & lift the weight {1 second}
- pause at the tip & hold the weight for {1 second}
- lower (Do Not Drop) the weight {1 second}
4. There are 18 exercises to complete. Perform 1 set of 10 repetitions for each exercise.
5. Move from one exercise to the other Without pausing for rest.
6. Always work the arms in a bilateral fashion (together)
7. Always keep the weights below 90 degrees/ parallel
8. Look straight ahead or slightly upward while doing all exercises
Exercises:
1) SHOULDER SHRUGS (pinch the shoulders to the ears; DO NOT ROLL
FORWARD OR BACKWARD!)
2) LATERAL RAISES/ ABDUCTION (palms down; raise to 90 degrees/ parallel)
3) FRONT RAISES/ FORWARD FLEXION (pinch backwards & then roll to the top
& forward)
4) FORWARD SHRUG ROLLS (pinch backwards & then roll to the top & forward)
5) “HITCHHIKERS” (thumbs up; raise to 90 degrees/ parallel)
6) “EMPTY CAN” EXERCISE (thumbs down; raise to 90 degrees/ parallel)
7) BACKWARD SHRUG ROLLS (pinch forward & then roll to the top & backward)
8) LATERAL ROTATION RAISES (start with thumbs down & gradually rotate the
thumbs up as you abduct your arm to 90 degrees/ parallel)
9) INTERNAL ROTATION (use tubing with a pillow/ bolster placed underneath the
arm)
10) EXTERNAL ROTATION (use tubing with a pillow/ bolster placed underneath the
arm)
11) HORIZONTAL STANDING FLYS- PALMS DOWN TO PALMS DOWN
(palms down; raise to 90 degrees/ parallel in front - pause- move horizontally
keeping the palms down)
12) HORIZONTAL STANDING FLYS- PALMS DOWN TO PALMS UP (palms
down; raise to 90 degrees/ parallel in front - pause- move horizontally rotating the
palms up/ thumbs out)
13) HORIZONTAL STANDING FLYS- PALMS UP TO PALMS DOWN (palms
up; raise to 90 degrees/ parallel in front - pause- move horizontally rotating the
palms downward)
14) STANDING 90 – 90 EXERCISE (horizontally extend the arm while bending the
elbow – hold for 1 second – externally rotate arm – hold for 1 second – internally
rotate arm back to parallel – extend the arm)
15) BENT-OVER SHOULDER EXTENSION
16) BENT-OVER ROWS
17) ****SIDE PULL-UP & PRESS (pull the dumbbells to your armpits – press
overhead – hold for 1 second – lower)
18) ****STANDING OVERHEAD LATERAL RAISES (dumbbells meet overhead &
Between the legs)
**** = If you have shoulder impingement do not do these exercises.
Summer 2009-2010 Training Guide
There is no real off season in swimming, but the summer is a great time to work on balancing your life with respect to nutrition, building muscle and becoming stronger. As swimmers we are not looking to be huge muscularly, but we are looking for a level of fitness that will accommodate our training, fuel our bodies for optimal performance in the classroom/pool/weight room and give us the energy to maintain racing throughout the season. This guide is a very simplified schedule for learning how to eat better, become stronger and improve fitness levels without becoming huge muscularly.
The guide is divided into four parts: 1. Nutrition
2. Aerobic Exercise
3. Strength Training
4. Core Stabilization training
1. Nutrition
A simplified version of what will help you build strength, fuel your muscles and provide a plan for the summer and for the next school year.
1. You need to eat to fuel your muscles and your mind. You will actually lose muscle if you diet or you stop eating all together. So, to optimize your nutrition to fuel your muscles and mind:
i. Eat 5-8 small meals per day of between 150 – 300 calories per meal. Try to eat a portion of protein that is the size of your palm, a portion of veggies that fits in the cup of your hand, and a portion of carbohydrates that also fits in the cup of your hand.
ii. Multiply your body weight by 12 to figure out how many calories you need per day.
iii. Eat fruits and veggies during each meal.
iv. Protein 45%/Carbohydrates 35%/Fats 20% of your daily food intake.
** If you think you are overweight or getting that tire around your belly, eating more often throughout the day will help keep your metabolism up and you will actually lose weight and become more fit. If you stop eating to try to lose weight your body thinks it’s in survival mode and begins to shut down. Your body will begin to fuel itself by eating your muscles first and then you’re fat!! So EAT!
Sample Meal Plan:
8:00 AM Fruit Shake with Whey Protein powder (12 oz. glass)
10:00 AM Breakfast – 2-3 scrambled egg with veggies mixed in, glass of orange juice
12:30 PM 6 oz. turkey sandwich on whole wheat bread with lettuce and pickles, piece of provolone cheese, ¼ cup salsa with chips and a glass of milk.
3:00 PM Apple and/or carrots, protein bar and glass of water
5:30 PM 6 oz. piece of barbecue chicken breast, cup of snow peas, cup of refried beans and a glass of milk.
8:00 PM Banana and/or your favorite veggie, protein bar and a glass of water
2. Aerobic Exercise
The only way to stay in shape for the upcoming year so you not only arrive on campus ready to perform in the water, but also to cut your frustration levels down dramatically is to do aerobic activity over the summer.
1. SWIM - If you are swimming with a team – GREAT – continue with that as long as you can. If you don’t have a team to swim with or your schedule doesn’t work to be able to swim with a team you should find some time during the week to get in the water on your own at least three times per week. (Included are some workouts at the end of this guide).
2. RUNNING or WALKING – This is a great aerobic workout and can be used for a warm-up before a lift or swim. Make sure you stretch after you have warmed up.
3. CYCLING – Riding your bike is an outstanding way to get in shape over the summer. Use the same guide for cycling as you do for running. If you like to bike, go more it will only help. This is a low impact exercise that provides an outstanding cardio (aerobic) workout for you. Don’t forget about mountain biking too!
4. NON-TRADITIONAL – Use your imagination this summer. If you have an interest do things that are available to you wherever you live. Use the same guideline as running and cycling and mix things up. Examples include: Kayaking, hiking up a mountain, rock climbing, playing basketball, rollerblading, doing a triathlon, and whatever else you can think of!
3. Strength Training
The summer is the optimal time to work on strength training. We’re not talking about bulking up, but we are talking about developing a high fitness level to last throughout the college swimming season. The type of training we will do next season is only maintenance training, so you should have a base to work off of from the summer.
1. PULL-UPS are a great exercise for swimmers. A freebie hint for next year – GET YOURSELF READY FOR PULL-UPS!!!
2. NAVY SEAL WORKOUT – This may not be a favorite of the team, but it is an absolutely outstanding workout. Any time we do body weight exercise we reduce the chance of shoulder and other joint problems dramatically and increase strength dramatically.
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Level 1 1
The exercises are: Pull-ups x round you are on
Pushups x round you are on x 2
Dips x round you are on x 2
Sit-ups x round you are on x 3
Go from round 1 to round 10 (or as high as you can go) and then come back down to round 1.
Example: Round 1 will be 1 pull-up, 2 push-ups, 2 dips and 3 sit-ups
Round 2 will be 2 pull-ups, 4 push-ups, 4 dips and 6 sit-ups
Round 10 will be 10 pull-ups, 20 push-ups, 20 dips and 30 sit-ups
You can substitute bench dips for the regular dips (especially if you have shoulder problems)
If you get stuck on pull-ups do negatives (jump up so your chin is over the bar then let yourself down slowly – count of 5).
3. WEIGHT ROOM – If you have access to a weight room now is a good time to lift. I have included a weight room program at the end of this guide to help you out.
i. You should be concentrating on good technique NOT throwing heavy weight around.
4. NON-TRADITIONAL - If you have a chance I highly recommend these classes:
i. Pilates – excellent for core muscles (lower back and abs) and also for stabilizer muscles that are highly used in swimming.
ii. Martial Arts – If you have access to Tae-Bo, karate, or any other type of exercise this is an excellent way to work on athletic movements to improve balance and kinesthetic awareness (body positioning).
iii. Boxing – Boxing is an excellent way to get frustrations out, but it is also a good way to improve strength, hand-eye coordination, and core strength.
4. Core Stabilization Training
Every swimmer must have a strong muscle core of abs and lower back to be able to support their body in the water. The more you can do for your midsection the easier it will be for you to concentrate on stroke technique as the season progresses.
1. ABS, ABS, and more ABS – Do as many as you can throughout the summer. Make a plan to do start at a specific number per week (say 50 – 100 per day) and work your way up to a goal number (say 100 – 300 per day). Mix up the types of abs you do and work you’re way up to doing a set of 100 at a time.
2. Stability Ball – If you have access to a stability ball there are a ton of exercise you can do to improve your core strength. A few are listed below:
i. Regular – Lie on your back on the ball with your feet flat on the floor and do a normal crunch. Change it up by crunching up to the left side and then to the right side. You can also put your hands over your head in streamline position or toward the sky.
ii. Pushup position – Place both hands on the ball with your feet on the floor (just like you’re in a push-up position). Hold that position for a minute. Work your way up to holding that position for 10 minutes. If you want a challenge have a partner move the ball a little while you’re holding onto it. Use your core muscles to stabilize the ball.
iii. Reverse pushup position – Put your hands in the pushup position on the floor. Place your shins on top of the ball. Roll the ball with your shins to your chest (bend your knees) then extend your legs straight out into a flat pushup position. Do sets of 30. You’ll feel it more than you think!!
3. Imagination - Use your imagination and come up with some ideas. Use the internet to search. It’s a great resource for the core training craze going on in this country right now.
This information is a guideline to help you out this summer. With so many people doing so many things it is too difficult for me to provide a specific workout to fit everyone’s schedule. I know it’s the summer and your minds are turned off, but if swimming is something you take pride in and you want to invest in this next year, think about what activities will work best in your schedule and make a plan for yourself. Take ownership of your workouts this summer. It will ultimately mean more in the long run for you. Finally, remember that you’re part of a TEAM. It is your responsibility to make sure that you cover your part during the off season. For this team to improve and for us to move forward onto the national level and kick some butt next year at SUNYAC’s we need to remember that we all make up The College at Brockport Golden Eagles swim team and do our part to get ready for the upcoming season.
Have fun with it and work hard!
Jack
SOMEONE SHOOT ME IN THE HEAD. My body better look like a fucking goddess after this summer.
