The Road to Movement Mastery
One session at a time
Welcome to FINAL training phase – Combinations Phase
This is the final phase of your program! Here we will combine individual exercises into “supersets”, or simply paired exercises with no rest between them. This phase will bring your athletes to “peak condition” as well as solidify their ability to maintain proper technique.
The updated daily emphasis will include,
Dynamic Movement – We will maintain the skipping with arm circle variations, however we will now add in “Serpentine” Runs and “Get Up & Go’s” to encourage racing!
Coordination & Linkage– The coordination & linkage movements are reduced to one day per week, however they are added into a series to create flow between the movement patterns that have been taught thus far.
Jumping & Landing – Short speed rotational jumps are now added in. These are done twice a week instead of the previous three sessions per week to allow for racing and extra rest periods for the other strength elements of the workout.
Upper Body Strength & Stability – Ring Push-Ups & Body Row supersets are now twice a week, in addition to one day of only ring body rows
Lower Body Strength – Supersets between squats and lunges will be implemented twice per week.
Dynamic Crawling – Our final phase will superset Sit Ups & V Ups in addition to adding our “Narrow & Wide Crawls”
As we move into our final phase. The movement proficiency has greatly increased.
While continuing to place an emphasis on the form for every exercise.
We can now maintain forward to a 1:1 work to rest ratio. The easiest way to track this, is to have your swimmers partner up with someone. One swimmer will do the exercise and the other will rest or perhaps even give feedback to their partner!
Dynamic and coordination-based Group warm up. Run them as you see fit.
Jumping/ Landing, Crawling & Core This can be in a group setting or spread them out as your able. Still looking for around :15-:30 rest after each set
Strength Exercises are now combined – maintain a 1:1 work to rest.
As noted, we want to place our focus on the quality of movement, not the conditioning of the movement.
Have a great session!
