LSE Performance
Swim-Specific 8 Week Mobility Plan for Swimmers (Weeks 9-16)
Swim-Specific 8 Week Mobility Plan for Swimmers (Weeks 9-16)
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You’ve built the foundation. Now it’s time to build on it.
Weeks 9–16 pick up where the first eight left off. You’ve put in the work to open up your ankles, hips, and shoulders. This second phase is about taking that range further, owning it, and making it count in the water.
This eight-week program contains over 40+ progressive stretches and mobility exercises targeting the same key areas for swimmers, ankles, hips, and shoulders, alongside general mobility work that supports every stroke. The difference is the intent: you’re no longer just finding new range, you’re learning to control it, hold it, and use it when it matters most, at the catch, through the kick, and off every wall.
Most swimmers who start a mobility program never make it this far. The early gains feel good, and then consistency slips. Getting to week nine already puts you ahead. This phase is where those gains become permanent: a longer, stronger reach, a more fluid kick, and a body that stays resilient through the demands of a full season.
Over the next eight weeks, the stretches get deeper and more demanding, building on everything you’ve developed so far. Follow the program as written, stay consistent, and keep trusting the process.
You’ve done the groundwork. Let’s take it further.
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EVERYTHING ELSE YOU NEED TO KNOW
ABOUT THIS PRODUCT
The Ultimate Swim-Specific Strength Programme is an 8 week programme designed to catapult you to your goals in the pool, as well as get you in the best shape of your life, with minimal equipment and can be completed absolutely ANYWHERE.
This 54-page eBook is a digital download jam-packed with 8 full weeks, 4 days a week functional workouts that can be integrated into your weekly routine in a maintainable way. Make sure you prepare yourself for some seriously hard work!
TYPES OF WORKOUTS
During this programme you will come across 3 types of workouts:
Circuit Training
Which includes up to 4 exercises that should be completed in a Superset fashion.
Superset Training
This type of training includes 2 exercises which will need to be completed back to back with a slightly higher intensity level + period of time. Repeated with multiple exercises and sets.
Repetition Training
The final workout you'll come across is the most simple, series of exercises that will need to be completed with a certain amount of sets and repetitions.
Mobility Days
ALWAYS REMEMBER, you can only train as hard as you can recover. Mobility days are designed and put in towards the end of the week to get you mobile & feeling fresh for the upcoming week.
WHAT YOU'LL NEED
For this programme you'll need only a few simple pieces of equipment.
- Resistance band
- Weights (Optional)
- Medicine Ball (Optional)
- Elevated Surfaces
- Foam Roller
DISCLAIMER
Each eBook purchase is subject to ONE user and subject to copyright protection 2017©. Sharing your unique download link is prohibited and may result in an infringement and immediate deactivation of your digital download. Thank you for your honestly and supporting this project I have worked so hard on!