STRENGTH, CORE & FLEXIBILITY

8 WEEK

TRAINING COURSE

Copyright Iain Weir - www.iainweir.photoshelter.com

downward dog:

to reduce cramping Toby’s top tips

• Start in press-up position, walk hands back

• Let bum go in to the air

• Keep back straight as possible

• Try and put heels on the ground

Muscles stretched

• Calfs

• Hamstrings

• Shoulder

Breathing

• Shallow Breathing

Week 1 Flexibility exercise - hold for 1min x 3 times this week

Rotator cuff exercise with elastic for stronger shoulders to help

support your (high elbow catch) for more efficient swimming

Week 1 Strength exercise - 50 reps x 3 times this week

hip bridge: with alternate

leg lift to stabilise hips

to improve your kick &

strokeToby’s top tips

• Maintain straight line between shoulders &

knee as you lift

• Keep body still as you extend leg

maintain hips square

Muscles used

• Glutes

• Hamstings

• Back extensors

Breathing

• Exhale lift leg

• Inhale to bring leg back

Week 1 Core exercise 40 reps x 3 times this week

Lateral neck stretchWeek 2 Flexibility exercise hold for 30sec each side x 3 times this week

Lean backs Toby’s top tips

• Body in straight line from knee to head

• Lean back very slowly

• Recruit glutes to squeeze back up

• Progressively lower and lower

Muscles used

• Quads

• Abs

• Glutes

• Hamstrings

Breathing

• Inhale lean back

• Exhale back up

Week 2 Strength, core & flexibility exercise all in one.

If you want an effective kick you need to have flexible ankles - start off very

conservatively with this stretch, hold it for 5 seconds then come back to the start

position. Repeat with a slightly steeper angle 5 times x 3 times a week.

Dart-for perfect

postureToby’s top tips

• Lie in a straight line

• Engage abs and Glutes

• Roll shoulders to ears, back & down

• Float arms turn thumbs up

• Try and move in the upper back

• Peel head and breast bone of the mat

Muscles used

• Glutes

• Abs

• Lower back extensors

Breathing

• Exhale on the way down

• Inhale on the way back up

Week 2 Core Exercise

Slowly come up to form dart position hold for 10seconds x 10 3 times a week

Chin to chest stretch

Toby’s top tips

• Hold body still & centred

• Reach hand over back of head

• Forward flex head to chest

• Hold this position

• Press head against hand

• Then release & stretch more

Muscles stretched

• Posterior neck muscles

• Upper back

Breathing

• Inhale pause

• Exhale increase stretch

Week 3 Flexibility exercise - hold for 1min x 3 times this week

Elevated leg scissors Toby’s top tips

• Start with hand under shoulder

• Body in solid straight line

• Slowly lift leg to eye line

• Keep head looking forward

• Don’t collapse in the shoulder area

• Keep knees soft

Muscles used

• Back extensors

• Glutes

• Deltoids

• Abs

• Hip Flexors

Breathing

• Exhale to lift leg of the ground,

• Inhale on way down to ground

Week 3 Strength exercise for arms & core. Also focuses you to kick

from hip. 30 alternating reps x 3 times this week

Posture corrector Toby’s top tips

• Relax upper body

• Place body on top of roller

• Let gravity stretch shoulders

Muscles stretched

• Pec stretch

Breathing

• Relaxed

Week 3 Flexibility exercise - Great after a tough day at your desk or car or of course

in the pool. If you don’t have a foam roller find a big towel and roll It up tightly.

Then lie back and relax let gravity do the rest. 3 times or more a week

Table with leg liftToby’s top tips

• Hands under shoulders

• Feet under knees

• Straight line 90 degrees

• Keep hips level

Muscles use

• Abs

• Deltoid

• Glutes

• Back extensors

• Arms

Breathing

• Exhale to hinge at knee as you lift

• Inhale on the way back down

Week 4 Strength & core exercise with alternate leg lift - Another great exercise for

Stabilising the hips and core during leg kick. 30 reps x 3 times a week

Upper back & shoulder mobilityWeek 4 Mobility exercise which is fundamental for a effective freestyle stroke

hold for 1min x 3 times this week

The bananaToby’s top tips

• Lie in a straight line

• Slide bottom arm gently toward you as you curl

• Lift legs up at the same time

• Keep level don’t fall forward or backwards

• Put top arm by your side once you improve

Muscles used

• Quadratus Lubourum

• “love handles”

Breathing

• Exhale on the way up

• Inhale on the way back down

Week 4 Core exercise focusing on the muscles that laterally flex the body

“love handles” 20 reps x 3 times this week

Glutes/hip stretches

and lower backToby’s top tips

• Stand close to back of chair

• Place outside of foot on chair

• Keep knee flared out

• Reach forward with hands and back

Muscles stretched

• Glutes

• Lower back

• Hip

Breathing

• Exhale lift hips

• Inhale hips down

Week 5 Flexibility exercise - hold for 1min each side x 3 times this week

Breaststroke prep with roller

Toby’s top tips

• Lie in a straight line

• Engage abs and Glutes

• Try and move in the upper back

• Slide arms gently toward your as feet

• Press forearms in to the roller

• Peel head and breast bone of the mat

Muscles used

• Lats

• Glutes

• Pecs

Breathing

• Exhale on the way down

• Inhale on the way back up

Week 5 Flexibility exercise. Slowly roll roller towards you, peel breast bone away

from floor come up and hold for 10 seconds x10 3 times a week

Side Plank on Hand Toby’s top tips

• Start with hand under shoulder

• Body in solid straight line

• Slowly lower hip to touch the ground

• Keep head looking forward

• Don’t collapse in the shoulder area

Muscles used

• Arm

• Glutes

• Deltoids

• Abs

• Quadratus Lumborum

Breathing

• Exhale to lift hip of the ground,

• Inhale on way down to ground

Week 5 Strength & core exercise for arms & great for shoulder stability try and do

this exercise in the mirror. 20 reps x 3 times a week

Lats stretchToby’s top tips

• knees wide

• Elbows together

• Palms up

• Sink bum back to heels

• Try and keep elbows together

Muscles stretched

• Latissimus dorsi

Breathing

• Shallow breathing

Week 6 Having flexible lats for swimming promotes good length and minimise injury

do this stretch for 1min x 3 times a week

Straight arm high pullToby’s top tips

• Straight back

• Knees slight bend

• Relaxed shoulders and neck

• Pull arm towards knees

Muscles used

• Arms

• Lats

• Shoulder

Breathing

• Exhale pull down Inhale back up

Week 6 Strength exercise - using elastic bend slightly from the hips arms reach up

along side ears then slow pull to knees. 30 reps x 3 times this week

Alt supermanToby’s top tips

• Neutral spine position

• Knee under hip hands under shoulder

• Keep body perfectly still

• Alternate leg and hand

Muscles used

• Multifudus

• Glutes

• Hamstring

• Abs

Breathing

• Exhale on way out, Inhale on the way in

Week 6 Core stability exercise. With alternate leg & arm lift engage core & stabilise

in the back & hips. Imagine you have a saucer of milk on your back you don’t want

to spill. 30 reps x 3 times a week

three point rotation Toby’s top tips

• Keep back straight

• Don’t bunch neck and shoulder muscles

• Draw in pelvic floor during both rotations

• Eyes follow hand

Muscles used

• Pelvic floor

• Obliques

• Shoulder

Breathing

• Inhale thread arm trough Exhale rotate to sky

Week 7 Mobility exercise for upper body. Thread arm in between hand and leg

then rotate back to reach hand to ceiling and let eyes follow hand.

around clockToby’s top tips

• Straight legs

• Don’t slump in back

• Scribe small circle with toes

• Anti clock then clock, change at 12’oclock

• Stick chest out

Muscles used

• Abs

• Hip flexors

Breathing

• Exhale around clock face, inhale at 12

Week 7 Core exercise reach arms wide hold back in a straight position. Point legs

to 12 o’clock move legs around the face clockwise then anticlockwise.

Side plank on arm with

rotationToby’s top tips

• Hand under shoulder

• Legs bolt straight

• Eyes look at hand

Muscles used

• Abs

• Quadratus Lumborum

• Arm and Shoulder

Breathing

• Exhale thread arm trough Inhale rotate arm

around to sky

Week 7 Strength & core exercise for arms & great for shoulder stability try and do

this exercise in the mirror. 20 reps x 3 times a week

Pike’s on the ballToby’s top tips

• Neutral spine position

• Engage abs and Glutes

• Straight legs

• Ball on mid shins

• Draw hips and bum to sky

• Hands under shoulder

Muscles used

• Hip Flexors

• Glutes

• Hamstring

• Abs

• Triceps

• Pecs

Breathing

• Exhale on way in, Inhale on the way out

Week 8 Core exercise ideal for swimming strength. Focusing on pointing the toes

and keeping straight legs. 20 reps x 3 times a week

3 point kneeling & alt leg

shiftToby’s top tips

• Set up hands under shoulders

• Knees under hips

• Keep back perfectly level

Muscles used

• Abs

• Multifidus

• Quadriceps

Breathing

• Inhale to place foot down, exhale to lift

alternate leg

Week 8 Strength & core exercise. With alternate leg lift engage core and stabilise

in the back & hips. Imagine you have a saucer of milk on your back you don ’t want

to spill. 30 reps x 3 times a week

snake press-up

Strength exercise for chest & shoulders for your free style stroke. Start in

press up position, let bum go towards the sky into downward dog stretch,

bend elbows as you would for a press up skim nose, chest then abs to

the floor in a snaking manner to finish in an arched back, then move

through to press up position and repeat.

Week 8 Strength & core exercise