STRENGTH, CORE & FLEXIBILITY
8 WEEK
TRAINING COURSE
Copyright Iain Weir - www.iainweir.photoshelter.com
downward dog:
to reduce cramping Toby’s top tips
• Start in press-up position, walk hands back
• Let bum go in to the air
• Keep back straight as possible
• Try and put heels on the ground
Muscles stretched
• Calfs
• Hamstrings
• Shoulder
Breathing
• Shallow Breathing
Week 1 Flexibility exercise - hold for 1min x 3 times this week
Rotator cuff exercise with elastic for stronger shoulders to help
support your (high elbow catch) for more efficient swimming
Week 1 Strength exercise - 50 reps x 3 times this week
hip bridge: with alternate
leg lift to stabilise hips
to improve your kick &
strokeToby’s top tips
• Maintain straight line between shoulders &
knee as you lift
• Keep body still as you extend leg
maintain hips square
Muscles used
• Glutes
• Hamstings
• Back extensors
Breathing
• Exhale lift leg
• Inhale to bring leg back
Week 1 Core exercise 40 reps x 3 times this week
Lateral neck stretchWeek 2 Flexibility exercise hold for 30sec each side x 3 times this week
Lean backs Toby’s top tips
• Body in straight line from knee to head
• Lean back very slowly
• Recruit glutes to squeeze back up
• Progressively lower and lower
Muscles used
• Quads
• Abs
• Glutes
• Hamstrings
Breathing
• Inhale lean back
• Exhale back up
Week 2 Strength, core & flexibility exercise all in one.
If you want an effective kick you need to have flexible ankles - start off very
conservatively with this stretch, hold it for 5 seconds then come back to the start
position. Repeat with a slightly steeper angle 5 times x 3 times a week.
Dart-for perfect
postureToby’s top tips
• Lie in a straight line
• Engage abs and Glutes
• Roll shoulders to ears, back & down
• Float arms turn thumbs up
• Try and move in the upper back
• Peel head and breast bone of the mat
Muscles used
• Glutes
• Abs
• Lower back extensors
Breathing
• Exhale on the way down
• Inhale on the way back up
Week 2 Core Exercise
Slowly come up to form dart position hold for 10seconds x 10 3 times a week
Chin to chest stretch
Toby’s top tips
• Hold body still & centred
• Reach hand over back of head
• Forward flex head to chest
• Hold this position
• Press head against hand
• Then release & stretch more
Muscles stretched
• Posterior neck muscles
• Upper back
Breathing
• Inhale pause
• Exhale increase stretch
Week 3 Flexibility exercise - hold for 1min x 3 times this week
Elevated leg scissors Toby’s top tips
• Start with hand under shoulder
• Body in solid straight line
• Slowly lift leg to eye line
• Keep head looking forward
• Don’t collapse in the shoulder area
• Keep knees soft
Muscles used
• Back extensors
• Glutes
• Deltoids
• Abs
• Hip Flexors
Breathing
• Exhale to lift leg of the ground,
• Inhale on way down to ground
Week 3 Strength exercise for arms & core. Also focuses you to kick
from hip. 30 alternating reps x 3 times this week
Posture corrector Toby’s top tips
• Relax upper body
• Place body on top of roller
• Let gravity stretch shoulders
Muscles stretched
• Pec stretch
Breathing
• Relaxed
Week 3 Flexibility exercise - Great after a tough day at your desk or car or of course
in the pool. If you don’t have a foam roller find a big towel and roll It up tightly.
Then lie back and relax let gravity do the rest. 3 times or more a week
Table with leg liftToby’s top tips
• Hands under shoulders
• Feet under knees
• Straight line 90 degrees
• Keep hips level
Muscles use
• Abs
• Deltoid
• Glutes
• Back extensors
• Arms
Breathing
• Exhale to hinge at knee as you lift
• Inhale on the way back down
Week 4 Strength & core exercise with alternate leg lift - Another great exercise for
Stabilising the hips and core during leg kick. 30 reps x 3 times a week
Upper back & shoulder mobilityWeek 4 Mobility exercise which is fundamental for a effective freestyle stroke
hold for 1min x 3 times this week
The bananaToby’s top tips
• Lie in a straight line
• Slide bottom arm gently toward you as you curl
• Lift legs up at the same time
• Keep level don’t fall forward or backwards
• Put top arm by your side once you improve
Muscles used
• Quadratus Lubourum
• “love handles”
Breathing
• Exhale on the way up
• Inhale on the way back down
Week 4 Core exercise focusing on the muscles that laterally flex the body
“love handles” 20 reps x 3 times this week
Glutes/hip stretches
and lower backToby’s top tips
• Stand close to back of chair
• Place outside of foot on chair
• Keep knee flared out
• Reach forward with hands and back
Muscles stretched
• Glutes
• Lower back
• Hip
Breathing
• Exhale lift hips
• Inhale hips down
Week 5 Flexibility exercise - hold for 1min each side x 3 times this week
Breaststroke prep with roller
Toby’s top tips
• Lie in a straight line
• Engage abs and Glutes
• Try and move in the upper back
• Slide arms gently toward your as feet
• Press forearms in to the roller
• Peel head and breast bone of the mat
Muscles used
• Lats
• Glutes
• Pecs
Breathing
• Exhale on the way down
• Inhale on the way back up
Week 5 Flexibility exercise. Slowly roll roller towards you, peel breast bone away
from floor come up and hold for 10 seconds x10 3 times a week
Side Plank on Hand Toby’s top tips
• Start with hand under shoulder
• Body in solid straight line
• Slowly lower hip to touch the ground
• Keep head looking forward
• Don’t collapse in the shoulder area
Muscles used
• Arm
• Glutes
• Deltoids
• Abs
• Quadratus Lumborum
Breathing
• Exhale to lift hip of the ground,
• Inhale on way down to ground
Week 5 Strength & core exercise for arms & great for shoulder stability try and do
this exercise in the mirror. 20 reps x 3 times a week
Lats stretchToby’s top tips
• knees wide
• Elbows together
• Palms up
• Sink bum back to heels
• Try and keep elbows together
Muscles stretched
• Latissimus dorsi
Breathing
• Shallow breathing
Week 6 Having flexible lats for swimming promotes good length and minimise injury
do this stretch for 1min x 3 times a week
Straight arm high pullToby’s top tips
• Straight back
• Knees slight bend
• Relaxed shoulders and neck
• Pull arm towards knees
Muscles used
• Arms
• Lats
• Shoulder
Breathing
• Exhale pull down Inhale back up
Week 6 Strength exercise - using elastic bend slightly from the hips arms reach up
along side ears then slow pull to knees. 30 reps x 3 times this week
Alt supermanToby’s top tips
• Neutral spine position
• Knee under hip hands under shoulder
• Keep body perfectly still
• Alternate leg and hand
Muscles used
• Multifudus
• Glutes
• Hamstring
• Abs
Breathing
• Exhale on way out, Inhale on the way in
Week 6 Core stability exercise. With alternate leg & arm lift engage core & stabilise
in the back & hips. Imagine you have a saucer of milk on your back you don’t want
to spill. 30 reps x 3 times a week
three point rotation Toby’s top tips
• Keep back straight
• Don’t bunch neck and shoulder muscles
• Draw in pelvic floor during both rotations
• Eyes follow hand
Muscles used
• Pelvic floor
• Obliques
• Shoulder
Breathing
• Inhale thread arm trough Exhale rotate to sky
Week 7 Mobility exercise for upper body. Thread arm in between hand and leg
then rotate back to reach hand to ceiling and let eyes follow hand.
around clockToby’s top tips
• Straight legs
• Don’t slump in back
• Scribe small circle with toes
• Anti clock then clock, change at 12’oclock
• Stick chest out
Muscles used
• Abs
• Hip flexors
Breathing
• Exhale around clock face, inhale at 12
Week 7 Core exercise reach arms wide hold back in a straight position. Point legs
to 12 o’clock move legs around the face clockwise then anticlockwise.
Side plank on arm with
rotationToby’s top tips
• Hand under shoulder
• Legs bolt straight
• Eyes look at hand
Muscles used
• Abs
• Quadratus Lumborum
• Arm and Shoulder
Breathing
• Exhale thread arm trough Inhale rotate arm
around to sky
Week 7 Strength & core exercise for arms & great for shoulder stability try and do
this exercise in the mirror. 20 reps x 3 times a week
Pike’s on the ballToby’s top tips
• Neutral spine position
• Engage abs and Glutes
• Straight legs
• Ball on mid shins
• Draw hips and bum to sky
• Hands under shoulder
Muscles used
• Hip Flexors
• Glutes
• Hamstring
• Abs
• Triceps
• Pecs
Breathing
• Exhale on way in, Inhale on the way out
Week 8 Core exercise ideal for swimming strength. Focusing on pointing the toes
and keeping straight legs. 20 reps x 3 times a week
3 point kneeling & alt leg
shiftToby’s top tips
• Set up hands under shoulders
• Knees under hips
• Keep back perfectly level
Muscles used
• Abs
• Multifidus
• Quadriceps
Breathing
• Inhale to place foot down, exhale to lift
alternate leg
Week 8 Strength & core exercise. With alternate leg lift engage core and stabilise
in the back & hips. Imagine you have a saucer of milk on your back you don ’t want
to spill. 30 reps x 3 times a week
snake press-up
Strength exercise for chest & shoulders for your free style stroke. Start in
press up position, let bum go towards the sky into downward dog stretch,
bend elbows as you would for a press up skim nose, chest then abs to
the floor in a snaking manner to finish in an arched back, then move
through to press up position and repeat.
Week 8 Strength & core exercise