KEMBAR78
Basu - Swimmer Program - Assignment | PDF | Dance Science | Management Of Obesity
Scribd
Upload
70 views3 pages

Basu - Swimmer Program - Assignment

This document outlines a new training program for a 12-year-old female swimmer at the intermediate level. The short term goal is basic strength building, while the long term goal is optimal performance training for her sport. The periodization splits the program into two parts (Program A and B) that will alternate on a weekly basis over a 4 week period. Each program provides exercises targeting different areas of the body along with sets, reps, load/weight and time for each exercise.

Uploaded by

Sundar Prabhu
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
70 views3 pages

Basu - Swimmer Program - Assignment

This document outlines a new training program for a 12-year-old female swimmer at the intermediate level. The short term goal is basic strength building, while the long term goal is optimal performance training for her sport. The periodization splits the program into two parts (Program A and B) that will alternate on a weekly basis over a 4 week period. Each program provides exercises targeting different areas of the body along with sets, reps, load/weight and time for each exercise.

Uploaded by

Sundar Prabhu
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
You are on page 1/ 3

NEW TRAINING PROGRAM

NAME : (Swimmer)
AGE/SEX : 12/F
TRAINING LEVEL : INTERMEDIATE
SHORT TERM GOAL: basic strength building
LONG TERM GOAL: OPTIMAL performance training for sport
PERIODISATION: week 1 & 2 PROGRAM A; Week 3 & 4 PROGRAM B

PROGRAM A
DAY 1
teach all mobility drills
S.NO EXERCISE SETS REPS LOAD TIME
A Glute Series 1 & 2 1 15
B Shoulder series 1 15
C Quadriceps Series( Isometrics) 1
D Core series 1 20 s each

DAY 2
S.NO EXERCISE SETS REPS LOAD TIME
A1 SLDL 3 10
A2 Face pulls 3 10
B1 Karate Pull 3 10
B2 reverse lunge 3 10
C1 Push Ups 3 10
C2 Leg Curls 3 10
D Core series 1

DAY 3
S.NO EXERCISE SETS REPS LOAD TIME
A KB Deadlift 4 10
B Back Squat 4 10
C Negative Band Chin Up 3 2
D Hip Thrust 3 12
E Calf Raise 3 12
F Core series 1
PROGRAM B
DAY 1
Activation: Basu Linear WU(dowel rod 7 kg)
S.NO EXERCISE SETS REPS LOAD TIME
A Push Press 1 15 dowel rod
B Split jerk 1 15 dowel rod
C1 DB bench press 1 4 ES
C2 Bench Pull 1 20 s each
D1 DB lateral raise 2 kg
D2 Seated Calf Raise

DAY 2- Unilateral
S.NO EXERCISE SETS REPS LOAD TIME
A1 Bulgarian Split Squat 3 10
A2 Hip Lift press 3 10 4-5 kg
B1 One arm row 3 10 5 kg
B2 Landmine press 3 10
C multidirectional lunge with chop 3 10
D SL Calf raise 3 10

DAY 3
Activation: Glute Walk , YTW
S.NO EXERCISE SETS REPS LOAD TIME
A Trapbar DL 4 10
B1 Push ups (modified) 4 10
B2 TRX pull 3 2
C1 glute ham raise(on floor) 3 12
C2 Chek press 3 12 (2.5 kg)
D Lateral Lunge 1
E Lateral Ball roll 1 5ES 5 sec hold

You might also like