High School Level Functional training Macrocycle 2-A

  • Weeks 19-23 of Macrocycle 2 for Functional training.
  • This is a 3 times a week resistance training (Mondays-Wednesdays-Fridays), with Tuesdays for an agility workout. T
  • hursdays and Sundays off. This is a Monday workout(quads, calves, hams, abs).
  • Do 5-10 minutes of a dynamic warm-up to start workout. Complete in a superset of 2-3 exercises with 60 seconds rest between exercises.
  • Rest 1-2 minutes between circuits.

Tuck Jump

1. Stand with feet shoulder-width apart, knees slightly bent, with arms at sides.
2. Jump up bringing knees up to chest.
3. Land on balls of feet and repeat immediately.
4. Remember to reduce ground contact time by landing soft on feet and springing into air.

Power Clean to Split Jerk

Starting Position: Grab the barbell with your body is in a bentover stance with your back flat.
Explode up by pushing your feet through the floor keeping the bar close to your legs.
Keep your arms straight and forcefully extend your hips, knees, and ankles.
At the same time shrug your shoulders and at their highest point curl the bar up while forcing your hips forward and support the bar at chest level.
From this position press the barbell over your head and flex your hips and squat down into a split stance at the same time. Finish with the barbell in an overhead position.
Return to starting position and repeat.

Every second and/or third clean, do the spit jerk. Lifts to be performed at 60-75 of max, working on technique and form.

Snatch to Overhead Squat

Keep torso straight but bent forward at the hips slightly.
Explosively raise the barbell by extending the hips, knee and ankle in a “jumping action”.
Keep your elbow pointed out and arm straight.
At maximum height slightly flex the hips then the knees.
Rotate elbows around and under the barbell. At maximum bar height, fully extend the elbows and lock the barbell overhead.
Catch the barbell by flexing at the knees and hips to absorb the weight and stand to a parallel stance. Proceed into a full squat and then stand up to an upright position. Repeat according to program.

The snatch part of this exercise is fast; the squat portion should be slow. Also, use a lighter weight than on a regular snatch: to be able to transition into a squat phase. Lifts shoeuld be performed at 60-75 of max, working on technique and form.

Leg 45 degree leg press

1. Sit in the machine and place one foot on the foot plate.
2. Bend your knee and lower the sled until your knee is bent to about 90 degrees.
3. Press your leg to full extension and repeat for the desired repetitions. Repeat with the other leg.

Seated Hamstring Curl

1. Start by adjusting the machine so that your knees line up with the pivot point of the lever.
2. Place your feet on top of the pad so that the lower part of your calf is on top of the pad.
3. Proceed to pull your feet down towards the floor until you have reached the full range of motion.
4. Return to the starting position and repeat for the desired repetitions.

Lateral Band Walk

1. Place a short band around your knees and place a long band around your feet with your arms holding the other end.
2. Proceed to slide your feet across the floor while barely picking your feet up off the ground.
3. Try to keep your hips level and just abduct your leg rather than tilting your hips up and down to raise your leg.

Vertical Hip Raise

1. Step up onto apparatus and place forearms into pads. Grasp handles and stabilize shoulders by depressing shoulders down.
2. Start position: bring knees up with hip flexed at approximately 90°.
3. Keeping back firmly pressed against back support, slowly lower legs.
4. Return to start position.
5. Remember to keep head and back in a neutral position. Keep stomach tight (naval drawn in towards spine) throughout entire movement.

Wood Chop with band or cable

1. Start by standing parallel to the band or cable.
2. Hang onto the handle in front of your body but up above your head and over the shoulder. Keeping your arms semi straight rotate your body down and away from the band.
3. Keep your feet planted and twist from your trunk or core. Remember to keep your arms semi straight throughout the movement.
4. Return to the starting point and repeat according to the required repetitions.
5. Repeat with the other side.

  • DEVELOPMENT OF BASIC AND SPECIAL ENDURANCE IN AGE-GROUP SWIMMERS
    DEVELOPMENT OF BASIC AND SPECIAL ENDURANCE IN AGE-GROUP SWIMMERS DEVELOPMENT OF BASIC AND SPECIAL ENDURANCE IN AGE-GROUP SWIMMERS A RUSSIAN PERSPECTIVE   Multi-year Training (MYT) is necessary to achieve top international level performances in competitive swimming. The ultimate goal of MYT is the optimal development of motor abilities, functional…
  • Abdominaux, musculation & natation
    Abdominaux, musculation & natation Renforcement de la ceinture abdominale ‘’…Il est primordiale pour tout sportif de renforcer sa ceinture abdominale… ‘’ Pour que le corps du nageur se déplace efficacement dans l'eau, il doit coordonner les mouvements de ses bras et de ses jambes.…
  • Muscler le dos : Renforcement musculaire du nageur
    Muscler le dos : Renforcement musculaire du nageur Renforcement musculaire du dos Le grand dorsal et le groupe musculaire des érecteurs du rachis sont les deux principales cibles des exercices pour le dos. Muscle propulseur de l'humérus, le grand dorsal est le principal moteur des membres supérieurs, générateur…
  • Swimming : -TOP DRILLS FOR BREASTSTROKE
    Swimming : -TOP DRILLS FOR BREASTSTROKE BODY POSITION DRILLS Because drag is an inherent part of the breaststroke, achieving excellent body position is essential in maximizing the forward motion of the stroke. Like freestyle and backstroke, the core is the center of power, but in breaststroke,…
  • Swimming : -TOP DRILLS FOR BACKSTROKE
    Swimming : -TOP DRILLS FOR BACKSTROKE BODY POSITION DRILLS Learning to float well on the back is the first step in being comfortable with the backstroke. Good spinal alignment and core tension not only improve comfort on the back, but can also contribute to an effective…
  • Swimming : -TOP DRILLS FOR FREESTYLE
    Swimming : -TOP DRILLS FOR FREESTYLE BODY POSITION DRILLS An efficient freestyle is built on good body position. The way we float in the water is affected by our core tension. For a better freestyle, we must learn to shift weight forward, and achieve a downhill…


Conseils articles dossiers programme plans d'entraînement séances