Training

swim

TRX for
Swimmers
Use these strength
and mobility
Prone Plank with
Wheelbarrow Walk
GFA, straps mid-calf
In a push-up position,
remain stable and MAP
to resist rotation and
moves to balance “fish-tailing” side to side
while walking hands
your swimming „T Fly-Split Raise Combo forward and back
Forward Y Lunge SF, straps mid-length or
program. longer for bigger range
Why: Shoulder stability
SFA, straps and core
By Jené Shaw mid-length of motion
Reps: 4 (one rep is
MAP, step forward With your arms in a “T,”
walking out and back)
into lunge and MAP while decelerating
drop back knee back bringing arms
while making a Y together. Initiate pull
with arms with shoulders and back ‚Single-Leg
A balanced swimming program should include posterior Why: Stretches hip and pull with straight Lunge Combo
chain exercises as well as flexibility and mobility flexors, abs and arms back to T. Alternate SF, straps mid-
work to counteract tight hips and chest. The TRX chest to counter- between T and a diagonal length
act tightness from pattern for Split Raise. Hinge: Standing
Suspension Trainer serves as a great tool, especially Why: Pulling strength for
swimming, biking, tall, put pressure
for swimming, because it requires you to constantly shoulders and back down on handles
running
stabilize your body in an unstable environment. Reps: 8 and maintain
Reps: 8 on each
“Because efficiency in the freestyle stroke comes leg (alternate) pressure as you
from a connected torso rotation and pull, these hinge forward
exercises—which incorporate various movement and activate core,
brace spine and
patterns throughout the entire posterior chain—help ƒSingle-Arm Power Pull feed mobility in
teach the body to understand what a fluid rotation SF, straps mid-length, the hips. The knee
should feel like,” says TRX master instructor Kari Single Handle Mode of your working
Woodall, who designed this workout. Beginning in Single Arm leg stays soft.
Row, lean back and Crossing Bal-
Move from exercise to exercise with minimal open shoulders and
rest. Cycle through the entire sequence 2–4 times, ance Lunge: Drive
hips 45 degrees (similar knee of floating
resting 2–4 minutes between rounds. to freestyle rotation). leg to outside of
Set scapula down and working leg ankle
then squeeze shoulder about 2 inches
ƒResisted Rotation blades together to pull off ground and try
SSW, straps mid-length, out of rotation and finish
single handle mode to decelerate on
with Single Arm Row to the way down into
In an offset stance return. Rotate in a plank
with inside leg forward the lunge. Your
and connected torso so pelvis will tilt and
hip-width apart, line up hips and shoulders move
sternum on anchor and slightly rotate.
and work together for Why: Hip mobility,
engage lats. Step toward effective power transfer.
anchor to load side of body hamstring and
Why: Powerful unilateral glute strength
and MAP without tilt or pull incorporating trans-
rotation. Reps: 4 on
verse plane for freestyle each leg
Why: Isometric hold for Reps: 8 on each side
anti-tilt and anti-rota-
John David Becker

tional strength
Reps: 6 on each side
■ Find TRX Suspension Trainers (starting
at $200) and more info at Trxtraining.com.
Key: SF = Stand facing anchor | SFA = Stand facing away from anchor GFA = Ground facing away from anchor
SSW = Stand sideways to anchor | MAP = Maintain active plank

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