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A Swimming Specific Home Work Out Routine To Keep You Firing

2 April 2020

Sam Sheppard

With swim training and meets cancelled and gyms closed for an indefinite period of time, the reality is that we will have to keep up our fitness routines in the comfort of our own homes for some time.

We've pulled out of the archives an awesome training program set by strength and conditioning coach Simon Moule. Simon has worked with Olympians and national champions including former Australian open water swimming champion and Funky Trunks athlete Sam Sheppard. Sam demonstrates a great routine that is specific for swimmers to build strength in key muscles groups, and can help you while you?re out of the water to keep the right muscles firing, ready to go when you dive back in.

Sam Sheppard

Medicine Ball Throw Downs

Hold ball with both hands standing with feet shoulder width apart. Raise the ball above head, fully extending your body and elevating heels on the balls of your feet. Hollowing the back is okay, but don't arch your back too much. Reverse the motion, and exhale as you slam the ball into the ground directly in front of you as hard as you can. During the throw down keep your elbows high and use your lats to drive the ball down. Round your back as you move down, so that you engage the abs just like you were doing a crunch. Receive the ball with both hands, return to the start position and inhale. Make sure the floor can withstand the medicine ball before you begin the exercise. Start with 5 and progress to a heavier ball without compromising technique.

Sam Sheppard

Swiss Ball Leg Raise

Keep the Swiss Ball under your shoulder blades, extend arms past your head, hands placed together and feet slightly apart. Keep back straight and Swiss Ball still as you slowly straighten one knee exhaling as you do. Return to the starting position on inhale. Repeat with other leg perform 2 - 3 sets of 10 reps provided the exercise is pain free.

Sam Sheppard

Swiss Ball Push Up

Place hands with even pressure on floor, slightly less than shoulder width apart. With back straight and feet on Swiss ball slowly lower your upper body to the floor, keeping back and neck straight and Swiss Ball still. Tighten the chest muscles, before slowly returning to the starting position. Perform 2 - 3 sets of 10 reps provided the exercise is pain free.

Sam Sheppard

Deep Squat (Bodyweight)

Stand tall with spine long, arms extended, fingers placed together, head level, core engaged, and feet parallel, about shoulder width apart. Think tall and straight as you break at the waist first, pretending to sit back into an imaginary chair. Squat to where you can maintain a flat back. That's your current range. Press through your heels to return to standing. Start with sets of 10 building up to 30 as your endurance improves.

Sam Sheppard

Foam Roller ITB Myofacial Release

Lie on the roller on your side, with the roller positioned just below the hip. Your top leg can be in line with the bottom leg if you want a lot of pressure. Or, bend it in front of you to unload some of your body weight and provide better balance. Use hands for support and roll from the hip down to your knee, pausing on any tight or sore spots. Repeat on your other side.

If you can master this low impact workout you'll set yourself up for an easy return to the pull having kept your core muscles engaged and maintained strength through your hips and legs. Build it into your new daily routine and keep firing Funky Trunkers.


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