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» Strength Phase 1 for swimming : Strength Phase 1
Strength Phase 1 for swimming

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Strength Phase 1

Swimmer’s Shoulder Strength Training

Phase 1

 

Y (lower fibers of trapezius)

  • Place arms in Y position, elbows straight, thumbs back, palms up
  • Pull blades toward opposite pocket
  • Prevent elbows from dropping

 

 

 

  • Week 1-2: 2 sets, 30 reps
  • Week 2-4: hold 10 seconds, rest 10 seconds, 5 reps
  • Week 4-6: face down against gravity 2 sets, 15 reps

 

 

 

T (middle fibers of trapezius)

  • Place arms in a T position, thumbs back, palms up
  • Pull blades together
  • Prevent elbows from dropping lower than 90 degrees

 

  • Week 1-2: 2 sets, 30 reps
  • Week 2-4: hold 10 seconds, rest 10 seconds, 5 reps
  • Week 4-6: face down against gravity 2 sets, 15 reps

 

 

I (upper fibers of trapezius)

  • Place arms 30 degrees away from trunk, thumbs back, palms up
  • Keep chin tucked in
  • Pull outer corner of blades towards ears

 

  • Week 1-2: 2 sets, 30 reps
  • Week 2-4: hold 10 seconds, rest 10 seconds, 5 reps
  • Week 4-6: face down against gravity 2 sets, 15 reps

 

  

  

Rotator Cuff Strength

External Rotation-1

      (Infraspinatus and Teres Minor)

  • Keep elbow bent to 90 degrees
  • Start with forearm against trunk and pivot outward around elbow
  • Keep elbow near side (but not glued to it)
  • Return to start position slowly (count of 5 seconds)
  • Week 1-2: hold 10 seconds, rest 10 seconds, 5 reps
  • Week 2-4: 2 sets, 10 reps
  • Week 4-6: 2 sets, 15 reps

 

 

 

 

 

 

Rotator Cuff Strength

Internal Rotation-1

       (Subscapularis)

  • Keep elbow bent to 90 degrees
  • Start with forearm outward from trunk and pivot inward around elbow
  • Keep elbow near side (but not stuck to it)
  • Return to start position slowly (count of 5 seconds)
  • Week 1-2: hold 10 seconds, rest 10 seconds times, 5 reps
  • Week 2-4: 2 sets, 10 reps
  • Week 4-6: 2 sets, 15 reps

 

 

Rotator Cuff Strength

Abduction

       (Supraspinatus)

  • Start with arm alongside trunk
  • Pull theraband away from trunk and a little forwards
  • Keep elbow straight
  • Return to start position slowly (count of 5 seconds)
  • Week 1-2: hold 10 seconds, rest 10 seconds, 5 reps
  • Week 2-4: 2 sets, 10 reps
  • Week 4-6: 2 sets, 15 reps

 

 

Flexion

      (Biceps and Pectoralis)

  • Face away from theraband
  • Pull arm forward
  • Return to start position slowly (count of 5 seconds)
  • Week 1-2: hold 10 seconds, rest 10 seconds, 5 reps
  • Week 2-4: 2 sets 15 reps
  • Week 4-6: 2 sets 20 reps

 

 

 

 

Push-up PLUS

     (Serratus Anterior)

  • Start off high surface
  • Keep chin tucked in and look forwards
  • Perform push-up off high surface (table height)

 

 

 

 

“Push-up PLUS” Position

      (Serratus Anterior) cont’d…

  • End by pushing blades away from spine
  • Prevent spine from rounding
  • Should feel muscle contract under blade and along rib cage
  • Every 2 weeks lower height of surface until reach ground at 6 weeks
  • 2 sets of 12

 

 

 

Windmill

  • Start in “Push-up PLUS” position
  • Maintain “Push-up PLUS”  position while transferring weight to one hand
  • Twist body toward one side
  • Then twist to other side
  • Week 1-2: hold 5 seconds, 3 reps each side
  • Week 2-4: hold 10 seconds, 3reps each side
  • Week 4-6: hold 20 seconds, 3 reps each side

 

 

 

Plank Step Ups

  • Start in “Push-up PLUS”  position
  • Place one hand on step and “Push-up PLUS”
  • Follow with other and “Push-up PLUS”
  • Place one hand on other side of step and “Push-up PLUS”
  • Follow with other
  • Week 1-2: 5 reps toward each side
  • Week 2-4: 10 reps toward each side
  • Week  4-6: 20 reps toward each side

 

 

Rows

      (Rhomboids)

  • Keep forearm parallel to ground
  • Pull forearm back
  • Squeeze blade toward spine
  • Return to start position slowly (count of 5 seconds)
  • Week 1-2: hold 10 seconds, rest 10 seconds, 5 reps
  • Week 2-4: 2 sets, 10 reps
  • Week 4-6: 2 sets, 15 reps

 

 

 

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