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Weight Training

The table below shows an example set of exercises that one can do while traveling, depending on available equipment.
If you have not been doing weights on a regular basis, remember to decrease the weight, repetitions and possibly the number of sets.

Click ‘here’ to return to the Swim Workout.

    Weight Training Workouts
    All exercises 3 sets except 1 and 2


    All exercises to failure except 1, 2 Dips and Chins


    Period 1: 4 sessions at 15 reps


    Period 2: 4 sessions at 12 reps


    Period 3: 3 sessions descending reps, increasing weight, 12 reps, 9 reps, 6 reps
    1) Warm Up

  • 30 Situps/Crunches
  • 20 Pushups x 2
  • 10 Jumps
  • 2) Shoulders

    Standing Laterals

    • 12 Thumb up
    • 20 Palm down x 2
    • 10 Thumb down
    3) Upper Body A

  • Bench/Dumbell Press
  • Dips
  • Triceps Press/Bench Dips
  • 4) Upper Body B

  • Sitting/Kneeling Rows
  • Lat Pulldown
  • Bar/Dumbell/Preacher Curls
  • Chinups
  • 5) Legs

  • Hip Sled or Leg Press
  • Leg Extensions
  • Leg Curls
  • Calf Raises

2019 Jim McDonnell Lake Swim

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Practice Calendar and location



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