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Though we do not have a conditioning program set up for you in our resources, we do encourage you to set one up if you don’t have one already. There are lot’s of ideas and videos available online to show you how certain exercises should be done.
We can offer you some guidance from my own conditioning practice below. In your discussion zone we can talk about any exercises you already do for this purpose.
Purpose of Conditioning
- To prepare the structure and tissues of your body for the repetitive and accumulative stresses of 5k swimming and racing, which reduces the risk of injury and premature wear and tear.
Conditioning is meant to create superior posture so that your movements access the safest and most powerful pathways. It is meant to stabilize joints which handle large or repetitive loading so they stand up to the stresses without injury. It is meant to increase the range of motion to full healthy expression so that you can move in the safest and most powerful patterns the body is designed for.
Duration
Conditioning sets may be as short as 15 minutes or up to an hour.
I recommend breaking conditioning into these four categories and in this order of priority:
- Spine mobility (5 minutes)
- Core strength (10 minutes)
- Joint mobility (15 minutes)
- System strength (15 minutes)
Next to each I have suggested an amount of time in which you should compose a compact routine of essential exercises. If could be extended, if you have time for it, but when time is short, have a compact routine ready.
Intensity
Your conditioning work will be around RPE 2, 3 and 4 with ample rest to give muscles time to respond and recover.
The intention is to build posture, mobility and strength which corresponds directly to your swimming needs. So, there is an order to development and a style of conditioning that matches the kind of work the body will do with distance swimming.
The goal is to build lean-strength for moderate but extremely repetitive motions. Do not work your muscles to fatigue, but challenge them each time.
Organization
This is the general categories for your Conditioning Session:
- Spine flexibility
- Spine + core stability
- Mobility in shoulders and hips, ankles
- Strengthening major power trains
We do not provide a specific dry-land conditioning assignments for you in this program, but you may ask for suggestions.
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