Swimming Specific JUNIOR Training Package Levels 1 - 4

 

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Swimming Specific JUNIOR Training Package Levels 1 - 4
AU$72.00  $62.00 AUD






In the important developing years of a young teenager, it is pivotal that age specific training is implemented to cope with all the physiological and emotional changes that will be apparent throughout this period. Therefore this program has been tailored to a Swimmer 15 years old and younger.

Level 1 is the most important phase for you because it will produce real gains in the pool over the coming months. It is a foundation month where you will minimise stress on your joints and maximise muscular development through slow, controlled movements. During this training program you will develop your core stability and hip stability, while also improving your flexibility and balance; your program will cover:

  • 8 Flexibility Exercises 
  • 15 Dynamic & Specific Warm Up Exercises  
  • 3 Conditioning Exercises 
  • 8 Strength Training Exercises 
  • 6 Core Strength Exercises 

Level 2 is all about ensuring joint stability while producing some serious gains in strength. This is also time to introduce lower body and upper body power training exercises to you program. You will really start to notice a difference in the pool before the end of this program; your program will cover:

  • 8 Flexibility Exercises 
  • 15 Dynamic & Specific Warm Up Exercises 
  • 3 Conditioning Exercises 
  • 3 Power Training Exercises 
  • 8 Strength Training Exercises 
  • 6 Core Strength Exercises 

The third level begins to work on some serious Power Development. This power will help to give you explosive starts and turns. By now your strength should be well established, so it is a time to take your strength endurance to another level. This level is tough, but so are you by now!  

Your program will cover:

  • 8 Flexibility Exercises 
  • 10 Dynamic & Specific Warm Up Exercises   
  • 3 Conditioning Exercises 
  • 3 Power Training Exercises 
  • 8 Strength Training Exercises 
  • 6 Core Strength Exercises 

The final stage of your preparation will maximise your strength beyond belief. You will be jumping out of your skin in the pool not long after finishing this level. Basically we will complete high level power training combined with maximum strength training. You will reach new milestones that will be from all of your hard work over the past 4 months. With a good 10 day rest after the conclusion of this program, you will be ready to explode in the pool.

Your program will cover:

  • 8 Flexibility Exercises 
  • 15 Dynamic & Specific Warm Up Exercises  
  • 3 Conditioning Exercises 
  • 3 Power Training Exercises 
  • 8 Strength Training Exercises 
  • 6 Core Strength Exercises 

Netball Specific Program - Acceleration

This program was written using AccelerWare

This is an ONLINE program. 

Upon purchase of this program, you will recieve an email with your username and password. You will have  4 months access to all 4 of these programs. 

Each exercise is a link that takes you to text descriptions, photos and videos. You can print the program out and/or view it on your internet-ready device. We use IPads to view and enter weights and other data straight into the program.

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