Poseidon Strength and Conditioning
Below is a guideline for swimmers to follow. This is based on the P90X workout routine. Here are some
helpful hints to maximize your workouts. 1) Write everything down, weight used and number of reps
completed, also write down were you failed so you can do more the next week. 2) No more than 30
seconds rest between exercises, you can take a longer break between rounds. 3) Weeks 1-4 should done
followed by a rest week 5 and then repeated as many times as necessary based on our training and
meet schedule.
Equipment Needed: Pull-up bar (est. cost $25-$50) or bands and dumb bells ranging from 5-25
LBS. If you belong to a gym then take these workouts to the gym.
*If you can NOT to more than 3 pull-ups in a row then start with assisted pull-ups, either with a chair at
home or on a machine at the gym.
This program can be very beneficial if done with a proper diet and hard work.
Week 1 and 2
Monday – Chest and Back- Repeat the following X2 reverse the order Round 2.
All pushups and pull ups done to max reps.
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
Standard push up
Wide front pull up
Military push up
Reverse grip pull up
Wide push up
Close grip over hand pull up
Diamond push up
Lawnmower (12-15 reps)
Decline pushups
Back fly (12-15 reps)
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Tuesday – Cardio, Stretching (yoga), and Abs (minimum 200)
This can be anything aerobic plus 10-15 minutes of a whole body stretching or yoga
Wednesday- Shoulders and Arms- Repeat the following exercises X3.
Each exercise should be done
to 12-15 reps.
1. Deep Swimmers press
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a. Upper half curl to a shoulder press
2. In and out bicep curls
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a. Standard curl to hands turn out curl
3. Two arm tricep kick backs
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4. Upright Rows
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5. Alternating bicep curls
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6. Chair dips (max)
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7. In and Out shoulder flys
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a. Extend arms straight then out to side
8. Hammer curls
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a. Hands facing each other mimic hammer action
9. Over head tricep extension
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Thursday – Cardio, Stretching (yoga) and Abs (minimum 200) same as Tuesday
Friday- Legs and Back- Repeat the following X2
1. Balance Lunges (15 each leg)
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a. Back leg on a chair front leg extended forward and then squat
2. Calf- Raise Squats (20 total)
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a. Squat into a calf raise
3. Reverse grip chin ups (Max)
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4. Super Skaters (15 each leg)
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a. One legged squat as if you were an ice skater
5. Wall Squats ( 1:30 seconds)
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6. Wide front pull-ups (max)
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7. Step Back Lunge (15 each leg)
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8. Calf Raises (20-3 directions)
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a. 1. Feet out 2. Feet parallel 3. Feet in
9. Close grip chin-ups (max)
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Week 3 and 4
Monday- Chest, Shoulders and Triceps- Repeat the following X 2
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
Slow motion pushups (3 ct max reps) ______________
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In and Out Shoulder Fly (16 total)
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Chair Dips (max)
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Military pushup (max)
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Pike Press (max)
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a. Downward dog yoga position, drop forehead to ground as doing a pushup
Over head Tricep Extension(12-15)
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Side to Side pushups (max)
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a. Wide hands and feet push up bring together wide hands and feet to other side
Weighted circles (light weight 10)
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One arm tricep extension (12-15)
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Balance pushups (12)
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Fly-Row-Press(12-15)
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Two arm tricep kickback (12-15)
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Tuesday– Cardio, Stretching (yoga), and Abs (minimum 200)
This can be anything aerobic plus 10-15 minutes of a whole body stretching or yoga.
Wednesday- Back and Arms- Repeat the following X 2
1. Wide Front pull-ups (max)
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2. Lawnmowers (12-15)
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a. Elbow on front knee, act as if you are starting a lawnmower
3. 21’s (7 half curl, 7 half curl, 7 full)
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a. 7 bottom half, 7 upper half, 7 full curls
4. Cross body curls (12-15)
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a. One at a time curl weight and squeeze at the top
5. Switch Grip Pull-ups 3-rev 3-close (max) ______________
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6. Reverse grip Lawnmowers (12-15)
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a. Same as above, just turn hand around
7. Standing Bicep Curl (12-15)
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8. 1 arm concentration curl (12-15 each) ______________
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a. Same position as lawnmower, then place elbow over front arm to curl weight
9. Chin-up (max)
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10. Hammer Curls (12-15)
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Thursday- Cardio, Stretching (yoga), Abs (200 minimum)
This can be anything aerobic plus 10-15 minutes of a whole body stretching or yoga
Friday- Legs and Back- Repeat the following X2
1. Balance Lunges (15 each leg)
____________
______________
a. Back leg on a chair front leg extended forward and then squat
2. Calf- Raise Squats (20 total)
____________
______________
a. Squat into a calf raise
3. Reverse grip chin ups (Max)
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4. Super Skaters (15 each leg)
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a. One legged squat as if you were an ice skater
5. Wall Squats ( 1:30 seconds)
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6. Wide front pull-ups (max)
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7. Step Back Lunge (15 each leg)
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8. Calf Raises (20-3 directions)
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a. 1. Feet out 2. Feet parallel 3. Feet in
9. Close grip chin-ups (max)
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