Campbell Strength Swimming Offseason/Preseason Training Skeleton Power Mvmt.

Clean Pull High Pull Clean Pull + High Pull Combo LB Compound/Strength Mvmt. Goblet Squat Front/Back Squat LB P-Chain RDL SwissBall Ham Curls & Bridges Partner Hams Glute Bridge Elevated Glute Bridge Weighted Glute Bridge Elevated Weighted Glute Bridge GHR PullThrus S/L Compound Lunge/Rev. Lunge SLRDL Split Squats RFESS Step Ups UB Compound Press PushUps & Variations Suspension PushUps Incline DB Press Flat Bench DB Press DB Shoulder Press UB Compound Pull Suspension Rows (w/Pause) Bent Over DB Rows Pullups ChinUps S/A Compound (Press/Pull) Flat DB Incline DB B.O. Row Band Row 1/2 Kneeling P.D. Supported DB Row Core/Structural Balance Hypers Face Pulls PullAparts Rev. Flys YTWA TKE S/L Sit Squats Supine Band Hip Flexor Day 1 Power Mvmt. 1 Stability SS LB Compound Mobility SS UB Unilateral Joint Integrity SS LB Iso LB Unilateral Joint Integrity SS UB Compound Mobility SS UB Unilateral Joint Integrity SS Isolation Balance/Integrity Day 2 Power Mvmt. Combo Stability SS LB Unilateral Mobility SS Movement Oriented Day 3 Power Mvmt. 2 Stability SS Strength

Compound Power

UB Iso LB Iso Antagonist SS Antagonist SS Antagonist SS Core/Struc. Balance Core/Struc. Balance Core/Struc. Balance

Campbell University Strength & Conditioning Women's Swim 9/10/2013 - 9/21/2013

WarmUp/Mobility Circuit Plate 200 Group 1: Hurdles Over/Under Group 2: Band Abducts Group 3: S/L Glute Bridge Group 4: Overhead Squat Day 1 Tuesday Movement A1 Power Hang Position Week 1 9/10/2013 20s 20s x5 x5 x5 x5 3 x 10 x10 x10 x10 2 x 10 x8/Side x8/Side x8/Side

x1 Each x10 x10 Each x10 Week 2 9/17/2013 20s x5 x5 x4 x4 3 x 10 x6 x6 x6 x6 2 x 10 x6/Side x6/Side x6/Side x6/Side x6 x6 x6 x6 45s 45s 45s

A1

B1 B2 C1 C2

Clean Pull >Band PullAparts Goblet Squat >Ankle Bends Single Arm DB Row

B1

C1

D1

D1

WarmUp/Mobility Circuit MB 200 #1 Group 1: Hydrants + In + Out Window Group 2: Ankle Bends Group 3: Scap P.U. & Kneeling T-Spine Group 4: Overhead Squat Day 2 Thursday Week 1 Movement 9/12/2013 20s Power Hang Position 20s 3+2 3+2 Clean Pull + High Pull 3+2 3+2 B2 >Band PullDown 3 x 10 x8 x8 DB Incline Press x8 x8 C2 >Banded Retractions 3 x 10 6 6 BB RDL 6

x8 Each x10 x5 Each x10 Week 2 9/19/2013 20s 3+2 3+2 3+2 3+2 3 x 10 x6 x6 x6 x6 3 x 10 6 6 6

A1

B1

C1

WarmUp/Mobility Circuit Freestyle Plate Core ~100 Reps Group 1: Band Walks 45 Steps Fw/Bw Group 2: S/L Glute Bridge Group 3: 3 Way Pushups Group 4: Overhead Squat Day 3 Saturday Week 1 Movement 9/14/2013 20s Power Hang Position 20s x4 x4 High Pull x4 x4 B2 >Band PullAparts 3 x 10 x6/Side x6/Side Plate Lunge x6/Side C2 >Squat to Stand TRX Row w. 2s Pause 2 x 10 x8 x8 x8

x10 Each x10 Each x5 Each x10 Week 2 9/21/2013 20s x4 x4 x3 x3 3 x 10 x5/Side x5/Side x5/Side x5/Side 2 x 10 x6 x6 x6 x6 x8 x8 x8 x8 45s 45s 45s

D1

D2

Partner Hams

x8 x8 x8

D2

Y/T/W/A

x6 Each x6 Each x6 Each

x6 Each x6 Each x6 Each

D2

Glute Bridge (Plate If Ready)

x10 x10 x10

E1

Front/Side Bridge Series

30s 30s 30s

D3 GHR Hypers

x8 x8 x8

x8 x8 x8

E1

Front/Side Bridge Series

30s 30s 30s

Campbell University Strength & Conditioning

Women's Swim 9/24/2013 - 10/5/2013

1. Core 2. WarmUp/Mobility Abd./Add./S.L.Glute Bridge Band Resisted Squat Stick Rotations Day 1 Tuesday Movement Week 1 9/24/2013

1. Core 2. WarmUp/Mobility x 10 Each 2 x 10 2 x 10 Hurdles FWD/BWD Timed Band Pulses 3 - Way PushUp (Wide-Reg-Diamond) Day 2 Week 2 10/1/2013 Thursday Movement Week 1 9/26/2013 Week 2 10/3/2013 Saturday Movement x 1 Each x 10s Each x 5 Each Scap PushUps S/L Glute Bridge 3-Way Shoulder

1. Core 2. WarmUp/Mobility x 12 x 8/Side x 8 Each Day 3 Week 1 9/28/2013 Week 2 10/5/2013

A1 A2

Week 1 High Pull Week 2 > No Monies Week 1 Back Squat Week 2 B2 B3 > S/L Ankle Mobility > Lateral Squat Week 1 S/A Landmine BB Press Week 2 C2 Week 1 Partner Hams Week 2 > Band Retractions

4 4 3 3 3 x 10 x5 x5 x5 x5 2 x 10 2 x 10 x6/Side x6/Side x6/Side 3 x 12 x8 x8 x8

3 3 3 3 3 x 10 x5 x5 x5 x5 2 x 10 2 x 10 x6/Side x6/Side x6/Side 3 x 12 x8 x8 x8

A1

Week 1 High Pull + Hang Clean Week 2

3+2 3+2 3+2

3+2 3+2 3+2

A1 A2

Week 1 Hang Clean Week 2 > Band PullDown Week 1 DB Lunge Week 2 B2 > Squat/Stand Stretch Week 1 Chin Ups Week 2

4 4 4 4 3 x 10 x6/Side x6/Side x6/Side 2 x 10 x6 x6 x6 x6

4 4 3 3 3 x 10 x6/Side x6/Side x6/Side 2 x 10 x6 x6 x6 x6

B1

B1 B2

Week 1 DB Flat Bench Press Week 2 > Bent Over Rear Delt Week 1 Front Foot Elev. Split Squat Week 2 Rear Foot Elev. Split Squat

x8 x8 x8 x8

x8 x8 x8 x8

B1

C1

C1

x6/Side x6/Side x6/Side

x6/Side x6/Side x6/Side

C1

C3

C2

Week 1 Band Row Week 2

x12 x12 x12

x12 x12 x12

C2

Week 1 Wt. Glute Bridge Week 2 Wt. Glute Bridge w. 95

x8 x8 x8

x8 x8 x8

Team

Partner Band PressOut

x8/Side x8/Side x8/Side

x8/Side x8/Side x8/Side

Team

3 Position PushUp

x15s x15s x15s

x20s x20s x20s

Team

Partner Band PressOut

x8/Side x8/Side x8/Side

x8/Side x8/Side x8/Side