I'm trying to get back into shape and better my times from high school, but this time i've been hitting the gym. Any workouts for back and shoulder for men? Oh! for swimmers...i don't want to be bulky. If not I'll keep on googling for some.
Deadlifts, pullups, and dumbbell lat rows (half kneeling on a bench) are all good. Deadlifts work your lower back and hamstrings, but form is really important for that lift so you don’t get hurt. You want to balance out the muscles you work, too. Muscles can be either agonists or antagonists (opposites, to keep it simple) so if you deadlift you should have another day where you squat to work your quads. You can balance out lat work (pullups, rows) with chest/arms…so benching, skullcrushers, tricep push downs, etc. Use google if you need examples on good form. Try having a main thing each day you lift followed by a circuit- so for example… Five rounds of pullups doing a few less than your max each time. And then a circuit with three other things (say, barbell RDLs, skullcrushers, bicep curls). For the circuit, you can do each thing 8-12 times but use a weight that’s about 50-60% of your max. Hope that helps! Let me know if you need any clarification.
Saturday, November 30, 2013
Not really a question, I just to say great blog. I was a swimmer when I was in High School and College but got away from it until recently. Blogs like this help keep me motivated!
Thank you! I’m glad. Your dog is adorable, by the way.
Tuesday, November 26, 2013
Tuesday, November 12, 2013
We did 8X150's on 2:30 and I was stuck behind a person, so I kept missing my interval. How do you pass people, if touching their feet doesn't work?
When you get to the wall, just ask them if you can go in front. You’ll have to make up the 5 seconds rest but if you’re swimming faster it shouldn’t be a problem. I don’t know how old you are, but age groupers sometimes get weird and aggressive about people passing them - so everyone listen! If someone is killing a set and doing really well, just let them go ahead of you. It will make the dynamics of your lane so much smoother. It doesn’t matter if you are first or last in a lane; you are all doing the same set. If someone is going REALLY slow, you can carefully sprint down the middle of the lane past them….but only if you know you have space.
You should post a picture of Greensboro aquatic center. It's so pretty :D & there are underwater speakers
Tuesday, November 5, 2013
"Expect 20% of your training sessions to be “duds”. Off days. Days where your strength just “isn’t right”. Don’t let it rattle you when it happens because it’s normal. Go home, eat, rest and sleep well, and come back the next time with a determined attitude."