1. Weight Training Program for College Level Swimmers
By Jesse Novak

2. Why Weight Train? Increase power in the pool
Improve jump off blocks and walls
Pull more water faster
Learn muscle control

3. Three Main Groups
Sprinters
Mid-Distance
Distance

4. Sprinters Lifts are more for power oriented
Strength gains are top goal
Lower repetitions, higher weight

5. Mid-Distance Combination of power and endurance
Increase in both strength and endurance
8 to 12 repetitions with moderate weight

6. Distance Lifts are more for endurance
Increase in muscle endurance is priority
High repetitions and lower weight

7. Basic Overview of Program
Three Day Rotation:
Monday Legs
Wednesday Chest, Shoulders, and Triceps
Friday Back and Shoulders

8. How the Program is Designed
Three main lifts
Each one is done on a different day
Supplementary exercises follow main lift
Each day is broken into two circuits

9. The Three Main Lifts
Power Clean
Back Squat
Bench Press

10. Back Squat

11. Bench Press

12. Power Clean
Example Video Made by Rogue Fitness:

13. Monday Circuit #1
Back Squat
Leg Curls
Leg Extension
Calf Raise

14. Monday Circuit #2
Box Jumps
Lunges
Broad Jumps
Single Leg Squats

15. Wednesday Circuit #1 Bench Press Tricep Overhead Extension
Shoulder Press

16. Wednesday Circuit #2 Frontal and Lateral Raises Chest Flyers
Plyo Push Ups
Dips

17. Friday Circuit #1
Power Clean
Pull Ups
Bicep Curl

18. Friday Circuit #2 Bent Over Barbell Row Reverse Curls Lat Pull Down
Wrist Curls

19. Stretch After Each Workout
Toe Touch
Quad Stretch
One Arm Across
Tricep Stretch Behind Head
Chest Stretch Using a Wall

20. Any Questions or Comments?