SPORTS-SPECIFIC

Hi Everyone!

Today I wanted to give you all a quick run-down of what a Sports-Specific session looks like if it were for swimming.

You can then take this concept and apply the type of method to your own training in whatever it is that you want to do in the gym, competition, or adventure!

Here’s the quick run-down of what a swim-specific session looks like in the Build Mesocycle (for Build Mesocycle see Exercise in Brief (beehiiv.com) and Taking Action Towards Your Goals (2024) (beehiiv.com)).

Pull Routine:

3×60 seconds Passive Hang (Brachiating), w/90 seconds rest

3×10 Scapula Pull-Ups, w/90 seconds rest

3×6 Ball Slams, w/90 seconds rest

3×8 Weighted Pull-Ups (Palms facing down-grip), w/90 seconds rest

3×4 Hanging Barbell High-Pull, w/90 seconds rest

3×6/side Single-Arm Resistance-Band Bent-Over Row, w/90 seconds rest

3×12 Resistance-Band Face-Pulls, w/60 seconds rest

4×60 seconds Single-Arm Plank Band or Rope Pulls, w/60 seconds rest

You see above that the reps, sets, and duration of rest are each specific to the component of fitness you will be actually working during each exercise - this is best illustrated in the table below:

You notice that there are two different zones which may be new to you, and don’t worry, I’ll explain them. I too, thought they were all ‘Peak Power’ exercises when I first came across them, but I was wrong.

Speed-Strength is training with weights at speed. Training 40-60% of your 1RM.

Strength-Speed is where you will lift big heavy weights fast, like an Olympic lift. You will be training 80-93% of your 1RM.

Peak Power is when you focus on speed and strength equally, working 50-70% of your 1RM.

I’ve had a blast drafting this one!

Thanks for reading,

Brad

Tel: 07376 941640

Email: [email protected]