Cardinal Gym Programme - Winsford Junior Gym
Cardinal Performance have provided our senior swimmers with individual programmes to support their land based training.
Cardinal Performance have also given us an 8 week progressive workout to help improve strength, mobility, balance etc. This is for any and all swimmers.
This can be done in the gym or at home.
There are two programmes giving you two days of different exercises to work on a week.
If you have any questions about anything please speak to Michael at the pool or during land training.
Below are some pre-emptive answers.
- All exercises are easily searchable on YouTube. If you type it in and go to videos there will be a 20 second clip of someone doing the movements.
- If you're unsure of an exercise don't do it. Speak to Michael for guidance.
- If you physically can't do an exercise choose an easier alternative. E.g. For press ups you can do them on your knees
- You may not be able to do an exercise for other reasons. For the medicine ball the gym may not want you throwing things at the wall. If not lie on your back and throw up instead.
- Also remember if you are 12 you cannot use free weights in the gym.
- You don't need equipment for a lot of the exercises. If you do need equipment and don't have it, try and find an alternative or go without. Such as:
- If you haven't got a skipping rope you can jog or jump in the spot
- Instead of a ball for Slams use a pillow.
- For Goblet Squats you can use a book, a can of beans, your water bottle.
- The RDL say with a band. If you don't have a band you can do them without.
- If you need equipment but don't have access to it (such as a pull up bar) you can miss that exercise out.
These exercises are supposed to be progressive over an 8 week period. Don't jump ahead.
Michael
