Weights and Dryland

I have listed our strength program for the season week-by-week up to taper. I have not included taper as we set it up for each individual. I am not sure how this will look when it is posted and the tables will not hold up, so if you would like a copy just PM me. EDIT- THIS REALLY DIDN”T WORK, MY APOLOGY- without being able to see the weekly percentages it is hard to make heads or tails of the program

The only other missing components are what the MD group does on T/Th- this also varies during the season, but an example is listed at the very end. The first month is also absent as it is very individualized given that people come in at different levels of fitness and familiarity with strength training. I have also not included what some of our guys do whose workouts do not conform to the norm of the group, but are more individualized for the entire season.

W&L Swimming Sprinters Fall 2007 Name:

Shoulder Pre-Hab: Perform a minimum of 3 days/week. Six categories – choose one from each.

30 degree arm raise (empty-the-can) 1 x 15 Scapular Retraction 2 x 12
D1 – draw the sword 1 x 15 Scapular Pulldown 2 x 12

Internal Shoulder Rotation 1 x 10 each arm Scapular Protraction 2 x 12
Internal Shoulder Rotation w/abduction 1 x 10 each arm Press-Ups 2 x 12

External Shoulder Rotation 2 x 10 each arm L-Raise 1 x 15
External Shoulder Rotation w/abduction 2 x 10 each arm Tube Row 1 x 15

Monday set x reps

Squat 4 x 8
SB Flys 3 x 8
Seated Row 3 x 8
Tricep Extension 3 x 8
Curl-Press Combo 3 x 8
CC Woodchopper 3 x 6 (3 each side)
Twisting MB Throw 1 x 60
CORE 100 – 200 your choice

Tuesday – Power

Exercise Week of 10/22/07 Week of 10/29/07 Week of 11/5/07 Week of 11/12/07
Burpees 4 x 5 x body weight 5 x body weight 5 x body weight

Re-test for lift max
3 x 5 + 10 % 3 x 5 + 15 % 3 x 4 + 20 %
SB Wall Crunches 100 100 100
Power Cleans 2 x 5 @ 60 % 2 x 5 @ 65 % 4 @ 70 %
2 x 5 @ 65 % 2 x 4 @ 70 % 3 x 4 @ 75 %
Bicycles 100 100 100
Alternating DB Bench Press 2 x 5 @ 17.5 % 2 x 5 @ 17.5 % 4 @ 20 %
2 x 5 @ 20 % 2 x 4 @ 22.5 % 3 x 4 @ 25 %
Agility Jumps 5 5 5

Agility Jumps: Perform a standing long jump, using the counter swing of the arms to jump as far out as possible, landing on both feet. Immediately sprint about 10 yards upon landing

W&L Swimming Sprinters Fall 2007 Name:

Shoulder Pre-Hab: Perform a minimum of 3 days/week. Six categories – choose one from each.

30 degree arm raise (empty-the-can) 1 x 15 Scapular Retraction 2 x 12
D1 – draw the sword 1 x 15 Scapular Pulldown 2 x 12

Internal Shoulder Rotation 1 x 10 each arm Scapular Protraction 2 x 12
Internal Shoulder Rotation w/abduction 1 x 10 each arm Press-Ups 2 x 12

External Shoulder Rotation 2 x 10 each arm L-Raise 1 x 15
External Shoulder Rotation w/abduction 2 x 10 each arm Tube Row 1 x 15

Thursday – Power

Exercise Week of 10/22/07 Week of 10/29/07 Week of 11/5/07 Week of 11/12/07
Snatch Pull 2 x 4 @ 40 % 2 x 4 @ 45 % 2 x 4 @ 50 %

Re-test for lift max
2 x 4 @ 45 % 2 x 4 @ 50 % 2 x 4 @ 55 %
SB Wall Crunches 100 100 100

Power Cleans 4 @ 70 % 4 @ 77.5 % 4 @ 75 %
4 @ 77.5 % 4 @ 82.5 % 4 @ 85 %
2 x 3 @ 85 % 3 x 2 @ 92.5 % 3 x 1 @ 100 %
3 @ 70 % 3 @ 75 % 3 @ 75 %
Bicycles 100 100 100
Bench Press 5 @ 70 % 5 @ 75 % 5 @ 75 %
5 @ 77.5 % 2 x 5 @ 80 % 2 x 4 @ 85 %
2 x 4 @ 85 % 2 x 2 @ 90 % 3 x 1 @ 95 %

Friday: Complete three circuits with minimal time between exercises.

DB Squat-Press x 10
Scissor Push-Up x 8
MB Pull-Over Throw x 5
Depth Jump x 5 @ 20” box
Side Pillar Tuck x 10 each side, support on forearm
Double MB Push-Up x 8
MB Woodchopper x 5 each side
Rest 1 – 2 minutes

W&L Swimming MD Fall 2007 Name:

Shoulder Pre-Hab: Perform a minimum of 3 days/week. Six categories – choose one from each.

30 degree arm raise (empty-the-can) 1 x 15 Scapular Retraction 2 x 12
D1 – draw the sword 1 x 15 Scapular Pulldown 2 x 12

Internal Shoulder Rotation 1 x 10 each arm Scapular Protraction 2 x 12
Internal Shoulder Rotation w/abduction 1 x 10 each arm Press-Ups 2 x 12

External Shoulder Rotation 2 x 10 each arm L-Raise 1 x 15
External Shoulder Rotation w/abduction 2 x 10 each arm Tube Row 1 x 15

Monday – Power

Exercise Week of 10/22/07
Burpees 4 x 5 x body weight

SB Wall Crunches 100
DB Clean and Jerk
(% in each hand) 3 x 5 @ 15 %

Bicycles 100
Alternating DB Bench Press (% in each hand) 4 x 5 @ 15 %

Agility Jumps 5

Agility Jumps: Perform a standing long jump, using the counter swing of the arms to jump as far out as possible, landing on both feet. Immediately sprint about 10 yards upon landing

Friday – Testing

Exercise Week of 10/22/07
Snatch Pull 4 @ 40 %
2 x 4 @ 45 %
SB Wall Crunches 100

Power Cleans 5 @ 50 % (easily perform at least 10 reps)
3 @ 80 % (easily perform at least 6 reps)
2 @ 90 % (definitely challenging)
max reps @ 95 % (fail in 5 reps or less) reps @ wt.
Bicycles 100
Bench Press 5 @ 70 % (easily perform at least 12 reps)
3 @ 80 % (easily perform at least 7 reps)
1 @ 90 % (definitely challenging, at least 4 reps)
max reps @ 95 % (fail in 8 reps or less) reps @ wt.

W&L Swimming MD Fall 2007 Name:

Shoulder Pre-Hab: Perform a minimum of 3 days/week. Six categories – choose one from each.

30 degree arm raise (empty-the-can) 1 x 15 Scapular Retraction 2 x 12
D1 – draw the sword 1 x 15 Scapular Pulldown 2 x 12

Internal Shoulder Rotation 1 x 10 each arm Scapular Protraction 2 x 12
Internal Shoulder Rotation w/abduction 1 x 10 each arm Press-Ups 2 x 12

External Shoulder Rotation 2 x 10 each arm L-Raise 1 x 15
External Shoulder Rotation w/abduction 2 x 10 each arm Tube Row 1 x 15

Monday – Power

Exercise Week of 10/29/07 Week of 11/5/07 Week of 11/12/07
Burpees 4 x 5 x body weight 5 x body weight 5 x body weight
3 x 5 + 8 in each hand 3 x 5 + 8 in each hand
SB Wall Crunches 100 100 100
DB Clean and Jerk
(% in each hand) 3 x 5 @ 15 % 5 @ 12.5 % 5 @ 12.5 %
3 x 4 @ 17.5 % 3 x 4 @ 17.5 %
Bicycles 100 100 100
Alternating DB Bench Press (% in each hand) 4 x 5 @ 15 % 5 @ 12.5 % 5 @ 12.5 %
3 x 4 @ 17.5 % 3 x 4 @ 17.5 %
Agility Jumps 5 5 5

Agility Jumps: Perform a standing long jump, using the counter swing of the arms to jump as far out as possible, landing on both feet. Immediately sprint about 10 yards upon landing

Friday – Power

Exercise Week of 10/29/07 Week of 11/5/07 Week of 11/12/07
Snatch Pull 2 x 4 @ 40 % 2 x 4 @ 45 % 2 x 4 @ 50 %
2 x 4 @ 45 % 2 x 4 @ 50 % 2 x 4 @ 55 %
SB Wall Crunches 100 100 100

Power Cleans 4 @ 70 % 4 @ 77.5 % 4 @ 75 %
4 @ 77.5 % 4 @ 82.5 % 4 @ 85 %
2 x 3 @ 85 % 3 x 2 @ 90 % 3 x 1 @ 95 %
3 @ 70 % 3 @ 75 % 3 @ 77.5 %
Bicycles 100 100 100
Bench Press 5 @ 70 % 5 @ 75 % 5 @ 75 %
5 @ 77.5 % 2 x 5 @ 80 % 2 x 4 @ 85 %
2 x 4 @ 85 % 2 x 2 @ 90 % 3 x 1 @ 95 %

W&L Swimming Distance Fall 2007 Name:

Shoulder Pre-Hab: Perform a minimum of 3 days/week. Six categories – choose one from each.

30 degree arm raise (empty-the-can) 1 x 15 Scapular Retraction 2 x 12
D1 – draw the sword 1 x 15 Scapular Pulldown 2 x 12

Internal Shoulder Rotation 1 x 10 each arm Scapular Protraction 2 x 12
Internal Shoulder Rotation w/abduction 1 x 10 each arm Press-Ups 2 x 12

External Shoulder Rotation 2 x 10 each arm L-Raise 1 x 15
External Shoulder Rotation w/abduction 2 x 10 each arm Tube Row 1 x 15

Monday – Strength Testing
Exercise Week of 10/22/07
Deadlift 5 @ 70 % (easily perform at least 12 reps)
3 @ 80 % (easily perform at least 7 reps)
1 @ 90 % (definitely challenging, at least 4 reps)
max reps @ 95 % (fail in 8 reps or less) reps @ wt.
Bench Press 5 @ 70 % (easily perform at least 12 reps)
3 @ 80 % (easily perform at least 7 reps)
1 @ 90 % (definitely challenging, at least 4 reps)
max reps @ 95 % (fail in 8 reps or less) reps @ wt.
NG Pull-Ups
(add weight if needed) 1 x 10
2 x 8
Tricep Extension 3 x 12
CC Woodchopper 3 x 3 each side
Twisting MB Throw 60

Wednesday set x reps

Alternating SB Bench 1 x 16, 12, 8, 4 Note: 16 reps = 8 reps each arm
Leg Extension 3 x 12
RDL 3 x 8 Perform 20 SB Leg Curls every other week
CC Chopper-Extension 6 each direction
Box Jumps 20

Friday: Complete four circuits with minimal time between exercises.

DB Squat-Press x 8
SB Flys-Pullover x 8
BOSU MB Chest Pass x 30
Box Jumps x 10 Box should be 24 – 28 inches high
Double MB Push-Up x 8
MB Woodchopper x 5 each side
Weighted Burpees x 10 with 10 pound DB in each hand
Rest 1 – 2 minutes

W&L Swimming Distance Fall 2007 Name:

Shoulder Pre-Hab: Perform a minimum of 3 days/week. Six categories – choose one from each.

30 degree arm raise (empty-the-can) 1 x 15 Scapular Retraction 2 x 12
D1 – draw the sword 1 x 15 Scapular Pulldown 2 x 12

Internal Shoulder Rotation 1 x 10 each arm Scapular Protraction 2 x 12
Internal Shoulder Rotation w/abduction 1 x 10 each arm Press-Ups 2 x 12

External Shoulder Rotation 2 x 10 each arm L-Raise 1 x 15
External Shoulder Rotation w/abduction 2 x 10 each arm Tube Row 1 x 15

Monday – Strength
Exercise Week of 10/29/07 Week of 11/5/07 Week of 11/12/07
Deadlift 8 @ 70 % 8 @ 72.5 % 8 @ 72.5 %
5 @ 80 % 5 @ 80 % 5 @ 80 %
2 x 4 @ 85 % 2 x 3 @ 87.5 % 2 x 3 @ 90 %
Bench Press 5 @ 80 % 5 @ 80 % 5 @ 80 %
2 x 4 @ 85 % 2 x 3 @ 87.5 % 2 x 3 @ 90 %
NG Pull-Ups
(add weight if needed) 1 x 10 1 x 10 1 x 8
2 x 8 2 x 8 3 x 5
Tricep Extension 3 x 12 3 x 10 3 x 8
DB Clean and Jerk 3 x 5 @ 15 % 5 @ 12.5 % 5 @ 12.5 %
3 x 4 @ 17.5 % 3 x 4 @ 17.5 %
CC Woodchopper 3 x 3 each side 3 x 3 each side 3 x 3 each side
Twisting MB Throw 60 60 60

Wednesday set x reps

Alternating SB Bench 1 x 16, 12, 8, 4 Note: 16 reps = 8 reps each arm
Leg Extension 3 x 12
RDL 3 x 8 Perform 20 SB Leg Curls every other week
CC Chopper-Extension 6 each direction
Box Jumps 20

Friday: Complete four circuits with minimal time between exercises.

DB Squat-Press x 8
SB Flys-Pullover x 8
BOSU MB Chest Pass x 30
Box Jumps x 10 Box should be 24 – 28 inches high
Double MB Push-Up x 8
MB Woodchopper x 5 each side
Weighted Burpees x 10 with 10 pound DB in each hand
Rest 1 – 2 minutes
W&L Swimming Sprinters Fall 2007 Name:

Shoulder Pre-Hab: Perform a minimum of 3 days/week. Six categories – choose one from each.

30 degree arm raise (empty-the-can) 1 x 15 Scapular Retraction 2 x 12
D1 – draw the sword 1 x 15 Scapular Pulldown 2 x 12

Internal Shoulder Rotation 1 x 10 each arm Scapular Protraction 2 x 12
Internal Shoulder Rotation w/abduction 1 x 10 each arm Press-Ups 2 x 12

External Shoulder Rotation 2 x 10 each arm L-Raise 1 x 15
External Shoulder Rotation w/abduction 2 x 10 each arm Tube Row 1 x 15

Monday set x reps

Squat 4 x 8
SB Flys 3 x 8
Seated Row 3 x 8
Tricep Extension 3 x 8
Curl-Press Combo 3 x 8
CC Woodchopper 3 x 6 (3 each side)
Twisting MB Throw 1 x 60
CORE 100 – 200 your choice

Tuesday – Testing

Exercise Week of 11/12/07
Snatch Pull 4 @ 40 %
2 x 4 @ 45 %
SB Wall Crunches 100

Power Cleans 5 @ 50 % (easily perform at least 10 reps)
3 @ 80 % (easily perform at least 6 reps)
2 @ 90 % (definitely challenging)
max reps @ 95 % (fail in 5 reps or less) reps @ wt.
Bicycles 100
Bench Press 5 @ 70 % (easily perform at least 10 reps)
3 @ 80 % (easily perform at least 7 reps)
1 @ 90 % (very, very hard at 4 reps)
max reps @ 95 % (fail in 8 reps or less) reps @ wt.

W&L Swimming Sprinters Fall 2007 Name:

Shoulder Pre-Hab: Perform a minimum of 3 days/week. Six categories – choose one from each.

30 degree arm raise (empty-the-can) 1 x 15 Scapular Retraction 2 x 12
D1 – draw the sword 1 x 15 Scapular Pulldown 2 x 12

Internal Shoulder Rotation 1 x 10 each arm Scapular Protraction 2 x 12
Internal Shoulder Rotation w/abduction 1 x 10 each arm Press-Ups 2 x 12

External Shoulder Rotation 2 x 10 each arm L-Raise 1 x 15
External Shoulder Rotation w/abduction 2 x 10 each arm Tube Row 1 x 15

Thursday – Power

Exercise Week of 11/12/07
Burpees 3 x 5 x body weight

SB Wall Crunches 100
DB Clean and Jerk
(% in each hand) 3 x 5 @ 15 %

Bicycles 100
Alternating DB Bench Press (% in each hand) 3 x 5 @ 17.5 %

Agility Jumps 5

Agility Jumps: Perform a standing long jump, using the counter swing of the arms to jump as far out as possible, landing on both feet. Immediately sprint about 10 yards upon landing

Friday: Complete three circuits with minimal time between exercises.

DB Squat-Press x 10
Scissor Push-Up x 8
MB Pull-Over Throw x 5
Depth Jump x 5 @ 20” box
Side Pillar Tuck x 10 each side, support on forearm
Double MB Push-Up x 8
MB Woodchopper x 5 each side
Rest 1 – 2 minutes

W&L Swimming Sprinters In-Season 2007-2008 Name:

Shoulder Pre-Hab: Perform a minimum of 3 days/week. Six categories – choose one from each.

30 degree arm raise (empty-the-can) 1 x 15 Scapular Retraction 2 x 12
D1 – draw the sword 1 x 15 Scapular Pulldown 2 x 12

Internal Shoulder Rotation 1 x 10 each arm Scapular Protraction 2 x 12
Internal Shoulder Rotation w/abduction 1 x 10 each arm Press-Ups 2 x 12

External Shoulder Rotation 2 x 10 each arm L-Raise 1 x 15
External Shoulder Rotation w/abduction 2 x 10 each arm Tube Row 1 x 15

Monday set x reps

Burpees 3 x 8 @ body wt. + 10 – 12.5 %
SB Flys 3 x 8
Seated Row 3 x 8
Tricep Extension 3 x 8
Chalice Squat 3 x 8 @ 20 % of squat max
CC Woodchopper 3 x 6 (3 each side)
Twisting MB Throw 1 x 60
CORE 100 – 200 your choice

Tuesday: Strength – Endurance

Exercise Week of 12/3/07 Week of 12/10/07 Week of 12/17/07 Week of 12/24/07
Power Cleans 2 x 5 @ 50 % 2 x 5 @ 50 % 5 @ 55 % 5 @ 55 %
2 x 5 @ 55 % 2 x 4 @ 60 % 3 x 4 @ 60 % 3 x 4 @ 65 %

3 circuits 3 circuits 3 circuits 3 circuits
Squat/Chalice Squat/squat reps = 5/6/5 reps = 5/8/5 reps = 5/10/5 reps = 3/6/3
%= 75/25/75 %= 75/25/75 %= 75/25/75 %= 80/25/80
SB Wall Crunches 100 100 100 100
DB Bench Press reps = 5/6/5 reps = 5/8/5 reps = 5/10/5 reps = 3/6/3
% = 20/10/20 % = 20/10/20 % = 20/10/20 % = 25/10/25
Bicycles 100 100 100 100
Agility Jumps 5 5 5 5

Agility Jumps: Perform a standing long jump, using the counter swing of the arms to jump as far out as possible, landing on both feet. Immediately sprint about 10 yards upon landing

W&L Swimming Sprinters In-Season 2007-2008 Name:

Shoulder Pre-Hab: Perform a minimum of 3 days/week. Six categories – choose one from each.

30 degree arm raise (empty-the-can) 1 x 15 Scapular Retraction 2 x 12
D1 – draw the sword 1 x 15 Scapular Pulldown 2 x 12

Internal Shoulder Rotation 1 x 10 each arm Scapular Protraction 2 x 12
Internal Shoulder Rotation w/abduction 1 x 10 each arm Press-Ups 2 x 12

External Shoulder Rotation 2 x 10 each arm L-Raise 1 x 15
External Shoulder Rotation w/abduction 2 x 10 each arm Tube Row 1 x 15

Thursday : Strength – Power

Exercise Week of 12/3/07 Week of 12/10/07 Week of 12/17/07 Week of 12/24/07
Snatch Pull 2 x 4 @ 40 % 2 x 4 @ 45 % 2 x 4 @ 45 % 2 x 4 @ 45 %
2 x 4 @ 45 % 2 x 4 @ 50 % 2 x 4 @ 55 % 2 x 4 @ 55 %
SB Wall Crunches 100 100 100 100

Power Cleans 4 @ 65 % 4 @ 70 % 4 @ 70 % 4 @ 70 %
4 @ 75 % 4 @ 82.5 % 4 @ 80 % 4 @ 82.5 %
2 x 3 @ 80 % 3 x 2 @ 90 % 3 x 2 @ 85 % 3 x 1 @ 95 %
3 @ 65 % 3 @ 65 % 3 @ 65 % 3 @ 65 %
Bicycles 100 100 100
Bench Press 8 @ 65 % 8 @ 70 % 8 @ 70 % 8 @ 70 %
5 @ 75 % 4 @ 82.5 % 4 @ 80 % 4 @ 82.5 %
2 x 5 @ 80 % 3 x 2 @ 90 % 3 x 3 @ 85 % 3 x 1 @ 95 %
5 @ 65 % 5 @ 65 % 5 @ 65 % 5 @ 65 %

Friday: Complete three circuits with minimal time between exercises.

DB Squat-Press x 10
Scissor Push-Up x 8 Perform 8 clap push-ups every other week.
MB Pull-Over Throw x 5
Depth Jump x 5 @ 24” box
Side Pillar Tuck x 10 each side, support on hand
Double MB Push-Up x 8 Perform 8 SB (stability ball) push-ups every other week.
MB Woodchopper x 5 each side Perform 10 MB slams every other week.
Rest 1 – 2 minutes

W&L Swimming MD In-Season 2007-2008 Name:

Shoulder Pre-Hab: Perform a minimum of 3 days/week. Six categories – choose one from each.

30 degree arm raise (empty-the-can) 1 x 15 Scapular Retraction 2 x 12
D1 – draw the sword 1 x 15 Scapular Pulldown 2 x 12

Internal Shoulder Rotation 1 x 10 each arm Scapular Protraction 2 x 12
Internal Shoulder Rotation w/abduction 1 x 10 each arm Press-Ups 2 x 12

External Shoulder Rotation 2 x 10 each arm L-Raise 1 x 15
External Shoulder Rotation w/abduction 2 x 10 each arm Tube Row 1 x 15

Monday : Strength – Endurance

Exercise Week of 12/3/07 Week of 12/10/07 Week of 12/17/07 Week of 12/24/07
3 circuits 3 circuits 3 circuits 3 circuits
DB Clean/Squat Jump/DB Clean
(% in each hand) reps = 5/6/5 reps = 5/8/5 reps = 5/10/5 reps = 3/6/3
% = 15/0/15 % = 15/0/15 % = 15/0/15 % = 20/0/20
SB Wall Crunches 100 100 100
Bench Press reps = 5/6/5 reps = 5/8/5 reps = 5/10/5 reps = 3/6/3
%= 75/50/75 %= 75/50/75 %= 75/50/75 %= 80/50/80
Bicycles 100 100 100 100
Agility Jumps 5 5 5 5

Agility Jumps: Perform a standing long jump, using the counter swing of the arms to jump as far out as possible, landing on both feet. Immediately sprint about 10 yards upon landing

Friday: Complete three dynamic circuits with minimal time between exercises.

DB Squat-Press x 8 with 10 % of bench max in each hand
SB Flys-Pullover x 8
Side Pillar Tuck x 10 each side, support on forearm
Box Jumps x 10 Box should be 24 – 28 inches high
Double MB Push-Up x 8
MB Woodchopper x 5 each side
Weighted Burpees x 10 with 10 pound DB in each hand
Rest 1 – 2 minutes

W&L Swimming Distance In-Season 2007-2008 Name:

Shoulder Pre-Hab: Perform a minimum of 3 days/week. Six categories – choose one from each.

30 degree arm raise (empty-the-can) 1 x 15 Scapular Retraction 2 x 12
D1 – draw the sword 1 x 15 Scapular Pulldown 2 x 12

Internal Shoulder Rotation 1 x 10 each arm Scapular Protraction 2 x 12
Internal Shoulder Rotation w/abduction 1 x 10 each arm Press-Ups 2 x 12

External Shoulder Rotation 2 x 10 each arm L-Raise 1 x 15
External Shoulder Rotation w/abduction 2 x 10 each arm Tube Row 1 x 15

Monday : Strength – Power
Exercise Week of 12/3/07 Week of 12/10/07 Week of 12/17/07 Week of 12/24/07
DB Clean and Jerk 3 x 5 @ 15 % 5 @ 12.5 % 5 @ 12.5 % 5 @ 12.5 %
3 x 4 @ 17.5 % 3 x 4 @ 17.5 % 3 x 4 @ 17.5 %

Bench Press 8 @ 65 %
5 @ 75 %
2 x 5 @ 80 %
5 @ 65 % 8 @ 70 %
4 @ 82.5 %
3 x 2 @ 90 %
5 @ 65 % 8 @ 70 %
4 @ 80 %
3 x 3 @ 85 %
5 @ 65 % 8 @ 70 %
4 @ 82.5 %
3 x 1 @ 95 %
5 @ 65 %

Deadlift 5 @ 65 % 5 @ 70 % 5 @ 70 % 5 @ 70 %
5 @ 75 % 4 @ 82.5 % 4 @ 80 % 4 @ 82.5 %
2 x 5 @ 80 % 3 x 2 @ 90 % 3 x 3 @ 85 % 3 x 1 @ 95 %
NG Pull-Ups
(add weight if needed) 1 x 10
2 x 8 1 x 10
2 x 8 1 x 8
3 x 5 1 x 8
3 x 5
Tricep Extension 3 x 12 4 x 5 3 x 8 2 x ( 12, 8, 5 )
CC Woodchopper 3 x 6 each side 3 x 3 each side 4 x 5 each side 3 x 3 each side
Twisting MB Throw 60 60 60 60

Wednesday: Complete 3 circuits of the following exercises.
Exercise Week of 12/3/07 Week of 12/10/07 Week of 12/17/07 Week of 12/24/07
Alt. SB Bench 16 reps (8 each arm) 20 reps 20 reps 24 reps
Leg Extension 12 reps 15 reps 15 reps 18 reps
CC Chopper-Ext. 6 reps each side 8 reps each side 8 reps each side 10 reps each side
RDL 8 reps 10 reps 10 reps 12 reps
Box Jumps 20 reps 20 reps 20 reps 24 reps

Friday: Complete four circuits with minimal time between exercises.

DB Squat-Press x 8 with 10 % of bench max in each hand
SB Flys-Pullover x 8
Side Pillar Tuck x 10 each side, support on hand
Box Jumps x 10 Box should be ≥ 28 inches high
Double MB Push-Up x 8 Perform 8 SB (stability ball) push-ups every other week.
MB Woodchopper x 5 each side
Weighted Burpees x 10 with 10 pound DB in each hand
Rest 1 – 2 minutes
W&L Swimming Sprinters In-Season 2007-2008 Name:

Shoulder Pre-Hab: Perform a minimum of 3 days/week. Six categories – choose one from each.

30 degree arm raise (empty-the-can) 1 x 15 Scapular Retraction 2 x 12
D1 – draw the sword 1 x 15 Scapular Pulldown 2 x 12

Internal Shoulder Rotation 1 x 10 each arm Scapular Protraction 2 x 12
Internal Shoulder Rotation w/abduction 1 x 10 each arm Press-Ups 2 x 12

External Shoulder Rotation 2 x 10 each arm L-Raise 1 x 15
External Shoulder Rotation w/abduction 2 x 10 each arm Tube Row 1 x 15

Monday set x reps

Burpees 3 x 8 @ body wt. + 10 – 12.5 %
SB Flys 3 x 8
Seated Row 3 x 8
Tricep Extension 3 x 8
Chalice Squat 3 x 8 @ 20 % of squat max
CC Woodchopper 3 x 6 (3 each side)
Twisting MB Throw 1 x 60
CORE 100 – 200 your choice

Tuesday: Strength – Endurance

Exercise Week of 12/31/07 Week of 1/7/08 Week of 1/14/08 Week of 1/21/08
Power Cleans 2 x 5 @ 50 % 2 x 5 @ 50 % 5 @ 55 % 5 @ 55 %
2 x 5 @ 55 % 2 x 3 @ 70 % 3 x 4 @ 60 % 3 x 3 @ 70 %

3 circuits 3 circuits 3 circuits 3 circuits
Squat/Chalice Squat/squat reps = 3/8/3 reps = 3/10/3 reps = 3/10/3 reps = 3/6/3
%= 80/25/80 %= 80/25/80 %= 80/25/80 %= 82.5/25/82.5
SB Wall Crunches 100 100 100 100
DB Bench Press reps = 3/8/3 reps = 3/10/3 reps = 3/10/3 reps = 3/6/3
% = 25/10/25 % = 25/10/25 % = 25/10/25 % = 27.5/10/27.5
Bicycles 100 100 100 100
Agility Jumps 5 5 5 5

Agility Jumps: Perform a standing long jump, using the counter swing of the arms to jump as far out as possible, landing on both feet. Immediately sprint about 10 yards upon landing

W&L Swimming Sprinters In-Season 2007-2008 Name:

Shoulder Pre-Hab: Perform a minimum of 3 days/week. Six categories – choose one from each.

30 degree arm raise (empty-the-can) 1 x 15 Scapular Retraction 2 x 12
D1 – draw the sword 1 x 15 Scapular Pulldown 2 x 12

Internal Shoulder Rotation 1 x 10 each arm Scapular Protraction 2 x 12
Internal Shoulder Rotation w/abduction 1 x 10 each arm Press-Ups 2 x 12

External Shoulder Rotation 2 x 10 each arm L-Raise 1 x 15
External Shoulder Rotation w/abduction 2 x 10 each arm Tube Row 1 x 15

Thursday : Strength – Power

Exercise Week of 12/31/07 Week of 1/7/08 Week of 1/14/08 Week of 1/21/08
Snatch Pull 2 x 4 @ 40 % 2 x 4 @ 45 % 2 x 4 @ 40 % 2 x 4 @ 45 %
2 x 4 @ 45 % 2 x 4 @ 55 % 2 x 4 @ 50 % 2 x 3 @ 60 %
SB Wall Crunches 100 100 100 100

Power Cleans
2 x 5 @ 70 %
3 @ 85 %
2 @ 90 %
5 @ 65 % 5 @ 70 %
5 @ 77.5 %
2 x 3 @ 82.5 %
5 @ 65 %
2 x 5 @ 72.5 %
3 @ 85 %
1 @ 95 %
5 @ 65 % 8 @ 70 %
2 x 5 @ 80 %
2 x 2 @ 87.5 %
5 @ 65 %
Bicycles 100 100 100
Bench Press
2 x 10 @ 70 %
5 @ 85 %
2 @ 92.5 %
5 @ 65 % 8 @ 70 %
5 @ 77.5 %
2 x 5 @ 82.5 %
5 @ 65 %
2 x 10 @ 70 %
5 @ 85 %
2 @ 92.5 %
5 @ 65 % 8 @ 70 %
2 x 5 @ 80 %
2 x 3 @ 87.5 %
5 @ 65 %

Friday: Complete three circuits with minimal time between exercises.

DB Squat-Press x 10
Scissor Push-Up x 8 Perform 8 clap push-ups every other week.
MB Pull-Over Throw x 5
Depth Jump + Broad Jump x 5 @ 24” box
Side Pillar Tuck x 10 each side, support on hand. Perform on weeks 12/31/07 and 1/14/08.
or
SB Mountain Climbers x 10 each side. Perform on weeks 1/7/08 and 1/21/08.
Double MB Push-Up x 8 Perform 8 SB (stability ball) push-ups every other week.
MB Woodchopper x 5 each side Perform 10 MB slams every other week.
Rest 1 – 2 minutes

W&L Swimming MD In-Season 2007-2008 Name:

Shoulder Pre-Hab: Perform a minimum of 3 days/week. Six categories – choose one from each.

30 degree arm raise (empty-the-can) 1 x 15 Scapular Retraction 2 x 12
D1 – draw the sword 1 x 15 Scapular Pulldown 2 x 12

Internal Shoulder Rotation 1 x 10 each arm Scapular Protraction 2 x 12
Internal Shoulder Rotation w/abduction 1 x 10 each arm Press-Ups 2 x 12

External Shoulder Rotation 2 x 10 each arm L-Raise 1 x 15
External Shoulder Rotation w/abduction 2 x 10 each arm Tube Row 1 x 15

Monday : Strength – Endurance

Exercise Week of 12/31/07 Week of 1/7/08 Week of 1/14/08 Week of 1/21/08
3 circuits 3 circuits 3 circuits 3 circuits
DB Clean/Squat Jump/DB Clean
(% in each hand) reps = 3/8/3 reps = 3/10/3 reps = 3/10/3 reps = 3/6/3
% = 20/0/20 % = 20/0/20 % = 20/0/20 % = 15/0/15
SB Wall Crunches 100 100 100
Bench Press reps = 3/8/3 reps = 3/10/3 reps = 3/10/3 reps = 3/6/3
%= 80/50/80 %= 80/50/80 %= 80/50/80 %= 75/50/75
Bicycles 100 100 100 100
Agility Jumps 5 5 5 5

Agility Jumps: Perform a standing long jump, using the counter swing of the arms to jump as far out as possible, landing on both feet. Immediately sprint about 10 yards upon landing

Friday: Complete four dynamic circuits with minimal time between exercises.

DB Squat-Press x 8 with 10 % of bench max in each hand
SB Flys-Pullover x 8
Side Pillar Tuck x 10 each side, support on forearm. Perform on weeks 12/31/07 and 1/14/08.
or
SB Mountain Climbers x 10 each side. Perform on weeks 1/7/08 and 1/21/08.
Box Jumps x 10 Box should be 24 – 28 inches high
Double MB Push-Up x 8 Perform SB push-ups every other week
MB Woodchopper x 5 each side
Weighted Burpees x 10 with 10 pound DB in each hand
Rest 1 – 2 minutes

W&L Swimming Distance In-Season 2007-2008 Name:

Shoulder Pre-Hab: Perform a minimum of 3 days/week. Six categories – choose one from each.

30 degree arm raise (empty-the-can) 1 x 15 Scapular Retraction 2 x 12
D1 – draw the sword 1 x 15 Scapular Pulldown 2 x 12

Internal Shoulder Rotation 1 x 10 each arm Scapular Protraction 2 x 12
Internal Shoulder Rotation w/abduction 1 x 10 each arm Press-Ups 2 x 12

External Shoulder Rotation 2 x 10 each arm L-Raise 1 x 15
External Shoulder Rotation w/abduction 2 x 10 each arm Tube Row 1 x 15

Monday : Strength – Power
Exercise Week of 12/31/07 Week of 1/7/08 Week of 1/14/08 Week of 1/21/08
DB Clean and Jerk 3 x 5 @ 15 % 5 @ 12.5 % 5 @ 12.5 % 5 @ 12.5 %
3 x 4 @ 17.5 % 3 x 4 @ 17.5 % 3 x 4 @ 17.5 %

Bench Press 8 @ 70 %
5 @ 77.5 %
2 x 5 @ 82.5 %
5 @ 65 %
2 x 10 @ 70 %
5 @ 85 %
2 @ 92.5 %
5 @ 65 % 8 @ 70 %
2 x 5 @ 80 %
2 x 3 @ 87.5 %
5 @ 65 %
2 x 10 @ 70 %
5 @ 85 %
2 @ 92.5 %
5 @ 65 %

Deadlift 5 @ 65 % 5 @ 70 % 5 @ 70 % 5 @ 70 %
5 @ 75 % 5 @ 82.5 % 4 @ 85 % 4 @ 82.5 %
2 x 5 @ 82.5 % 3 x 3 @ 87.5 % 3 x 2 @ 92.5 % 2 x 3 @ 85 %
NG Pull-Ups
(add weight if needed) 1 x 10
2 x 8 1 x 10
2 x 8 1 x 8
3 x 5 1 x 8
2 x 5
Tricep Extension 3 x 12 4 x 5 2 x ( 12, 8, 5 ) 2 x 8 x
CC Woodchopper 3 x 6 each side 3 x 3 each side 4 x 5 each side 3 x 3 each side
Twisting MB Throw 60 60 60 60

Wednesday: Complete 3 circuits of the following exercises.
Exercise Week of 12/31/07 Week of 1/7/08 Week of 1/14/08 Week of 1/21/08
Alt. SB Bench 24 reps (12 each arm) 28 reps 30 reps 20 reps
Leg Extension 18 reps 20 reps 20 reps 10 reps
CC Chopper-Ext. 10 reps each side 10 reps each side 10 reps each side 6 reps each side
RDL 12 reps 15 reps 15 reps 8 reps
Box Jumps 24 reps 24 reps 24 reps 12 reps

Friday: Complete four circuits with minimal time between exercises.

DB Squat-Press x 8 with 10 % of bench max in each hand
SB Flys-Pullover x 8
Side Pillar Tuck x 10 each side, support on hand. Perform on weeks 12/31/07 and 1/14/08.
or
SB Mountain Climbers x 10 each side. Perform on weeks 1/7/08 and 1/21/08.
Box Jumps x 10 Box should be ≥ 28 inches high
Double MB Push-Up x 8 Perform 8 SB (stability ball) push-ups every other week.
MB Woodchopper x 5 each side
Weighted Burpees x 10 with 10 pound DB in each hand
Rest 1 – 2 minutes

MD
Tuesday/Thursday Pool Circuit
2x
2 Minute Jump Rope
80 Bicycles
:45 Side Plank (each side)
2 x Stair Run
4×8 VASA Fly pulls fast with :10-15 seconds rest
60 Crunches
5-10 Pull-ups

Now that is quite the post!

Looks like a good, solid program and quite similar to what I did when I swam at Gustavus. Hopefully it will treat the boys well and send a bunch of them to NCAAs.

I’m curious what other people’s experiences with the vasa have been. I didn’t really like it or thought that it did much good while I was swimming. Thoughts? Opinions?

They made it a lot cheaper and easier by just using stretch chords i think. Instead of sliding you just end up staying stationary.

Yeah I always thought the Vasa was highly overrated. We just used chords for that kinda stuff. But when I swam in college it was all about how much power and speed we could develop. Coach Ryan was a master at it. Anyone who lives in the Naperville area, come on by on jan 19, because he is finally being inducted into the North Central Hall of Fame.

VASA!??? OVERRATED? I’m furious

But seriously, one thing you can do with the VASA that is pretty cool is set it up against a wall and wedge something between the vasa and a block or whatever you have in front of it. Then have a swimmer lie with their back flat on the bench. Now they can simulate plyometric push offs with resistance on the bench.

VASA’s really excelled at ripping the hair from your head — even if you had short hair.
I’ve also seen wet swimmers do their pull on a VASA, slip off the bench, and crash to the deck while still holding the pullies — then if they let go, the bench would crash on their head.

My most vivid memory in college of drylands was of my coach, who included them in our inane preseason “conditioning test”, which included among other things 6 consecutive minutes of fly on the vasa. One year we also ran suicides. I think it was because our perimeter defense was so bad and we were getting beat in transition.

Defense wins championships.

I’ve said this on the MIAC forum before, but one year our coach had us all wrestle each other and hit a punching bag because we were not intense enough.

I’m still recovering from the cauliflower ear.

One of the more memorable “games” that we played for dryland was using a medicine ball (usually only like a 5lbs one) for basketball and speedball.

No dodgeball?

Wussies.

No because we only played dogdeball with American Dodgeball Association of America approved balls.

Line up the mats you do stretching on in the pool in a straigt line (assuming they float) and see who can run out on them the fartherest. I always referred to this as training to be Jesus. And who amongst us can beat Jesus in a 50 free (answer, noone).