Gym Training Plan to compliment Swim training

To improve your swimming through gym training, we’ll focus on strength, power, and mobility—targeting key muscle groups involved in swimming: shoulders, back, core, glutes, and legs.

Here’s a 3-day gym plan centered around lifts to complement your swimming. You can do this alongside your swim training.

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🏋️‍♂️ Day 1 – Upper Body Power & Pulling Strength

Focus: Back, shoulders, and arms (mimicking swim strokes)

Warm-up (10 min)
• Arm circles, band pull-aparts
• Lat stretches, light rowing

Lifts & Strength
1. Pull-Ups / Chin-Ups – 4 sets of 6-10 reps
2. Barbell Rows – 4 sets of 6-8 reps
3. Lat Pulldown (or single-arm cable pulldown) – 3 sets of 8-12
4. Face Pulls – 3 sets of 12-15 (rotator cuff & scapula health)
5. Biceps Curls – 3 sets of 10-12 (freestyle catch strength)
6. Plank Row (Renegade Row) – 3 sets of 10 (core + pulling power)

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🦵 Day 2 – Lower Body & Core Drive

Focus: Leg drive, hip extension, and trunk rotation

Warm-up (10 min)
• Dynamic stretches, band hip openers
• Glute bridges, bodyweight squats

Lifts & Strength
1. Deadlifts – 4 sets of 5 reps
2. Bulgarian Split Squats – 3 sets of 8 each leg
3. Barbell Hip Thrusts – 3 sets of 10
4. Romanian Deadlifts (RDLs) – 3 sets of 10 (hamstrings/glutes)
5. Cable Woodchoppers – 3 sets of 12 each side (core rotation)
6. Ab Rollouts / Hanging Leg Raises – 3 sets to failure

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💥 Day 3 – Explosive Power & Mobility

Focus: Power for starts, turns, and transitions. Mobility to prevent injury.

Warm-up (10-15 min)
• Dynamic mobility flow: thoracic rotations, deep lunges
• Light kettlebell swings or medicine ball slams

Lifts & Explosive Movements
1. Power Cleans / Hang Cleans – 4 sets of 3 reps
2. Medicine Ball Slams – 3 sets of 10
3. Kettlebell Swings – 3 sets of 20
4. Box Jumps – 3 sets of 6
5. Overhead Squats or Dumbbell Y-Press – 3 sets of 8 (mobility + strength)
6. Shoulder Dislocates with a band – 3 sets of 15 (mobility work)

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Notes:
• Rest: 60–90 seconds between sets
• Swim: Adjust based on fatigue. Gym days can be paired with technique or low-intensity swim sessions.
• Deload: Every 4–6 weeks, reduce volume/intensity by 50% for recovery.
• Progression: Increase weights or reps weekly where possible.