Sports For Swimmers

* Sports Nutrition For Swimmers https://www.usaswimming.org/docs/default-source/camps/national-select-camp/sports-nutrition-for-swimmers.pdf
* 14 Gym Exercises for Swimmers to Level Up Your Stroke https://www.chicagoathleticclubs.com/blog/gym-workouts-for-swimmers
* 7 Best Strength Training Exercises for Swimmers https://swimswam.com/strength-training-exercises-for-swimmers/

• Grant Turner's gym workouts for swimmers https://www.swimming.org/masters/grant-turners-gym-workouts-for-swimmers/

1/8: Barbell Military Press

How to do a barbell military press

1. Grip the bar with your hands. They should be slightly wider than shoulder width.

2. Keeping your back straight, lift the bar into the ‘clean position’ e.g. lifting the bar to neck level.

3. Try to keep your head still and straight then press the bar up over your head without locking your arms out at the top of the press.

4. Lower back down to the clean position and then repeat.

5. Never lower the weight behind your neck.

Grant says “This exercise is great for deltoids, triceps and latissimus dorsi.”

2/8: Dumbbell Curls

How to do bicep curls

1.Stand with back straight and your palms should face outward away from the body.

2. Keep the elbows just away from the body.

3. Perform the curl without any body movement whatsoever.

4. Hold and squeeze the bicep muscle at the top of the curl.

Grant says “This exercise is great for biceps.”

3/8: Tricep Cable Press

How to do a tricep cable press

1. Use an overhand grip.

2. Keep your arms tight to the side or the body.

3. Bend the arms only at the elbow.

4. Fully extend and squeeze the triceps at the bottom of the press.

5. Bring the arms back to 90 degrees at the top.

Grant says “This exercise is great for triceps.”

4/8: Gym Ball Crunch

How to do a gym ball crunch

1. Lie with your back on the gym ball.

2. Keep your feet wide and maintain stability.

3. Using a lightweight dumbbell, use both hands and hold it to the upper chest.

4. Perform a crunch by lifting your head and shoulders up and keeping your core tight.

5. When upright, start to press the dumbbell up and behind your head.

Squeeze hard at the top then slowly return to the start position.

Grant says “This exercise is great for upper and lower abdominals.”

5/8: Hanging Knee Raises

How to do hanging knee raises

1. Start by hanging from the pull-up bar.

2. Powerfully drive your knees upwards towards your chin.

3. Concentrate on trying to round your back slightly as your drive up.

4. Hold your knees in place and squeeze at the top of the movement.

5. Return back down to the start position in a controlled manner.

6. Try not to swing your body too much. This creates momentum and takes away maximal muscle recruitment.

Grant says “This exercise is great for upper and lower abdominals.”

6/8: Barbell Squat

How to do a barbell squat

1. Rest the bar on your upper back, two inches below the neck.

2. Feet should be shoulder width apart.

3. Keep your back straight at all times and your head up.

4. Carefully squat down until your thighs are parallel to the floor.

5. Push up in an explosive but controlled style, driving through the heels.

6. Avoid locking out the legs at the top.

Grant says “This exercise is great for quadriceps, hamstrings and glutes.”

7/8: Wide Grip Lat Pull Downs

How to do wide grip lat pull downs

1. Grip the bar slightly wider than shoulder width with your palms facing out.

2. Start each rep in a fully extended position at the top.

3. Concentrate on pulling from your elbows down and keeping your body still.

Hold at the bottom, then squeeze your shoulder blades together as if you were trying to grip a small ball between them.

5. Control the weight back to the top.

Grant says “This exercise is great for trapezius and latissiums dorsi.”

8/8: Dumbbell Flyes

How to do dumbbell flyes

1. Lie on the bench and keep your feet firmly planted on the floor.

2. Lift the weight directly overhead.

3. Keeping arms slightly bent at all times, slowly lower the weight to slightly below shoulder level.

4. Drive powerfully back up to the top.

5. At the top, concentrate on squeezing the chest muscles but also keep them tight throughout the entire range of movement.

Grant says “This exercise is great for pectorals.”