Learn the Supine Row Hold for Your Swim Strength Program

The Supine Row Hold is an isometric exercise that is a great follow-up to the Band Bent-Over Neck Pull.

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Learn the Band-Bent Over Neck Pull for Your Swim Strength Program

Today we are introducing the Band-Bent Over Neck Pull. This is a good starting point in the body weight pullup progression as it negates the effect of gravity.

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Learn The Barbell Back Squat for Your Swim Strength Program

With the added load of the bar on your back, focus on your balance, especially on the downward movement of the squat.

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Learn The Medicine Ball Squat to Focus on Stability

Welcome to day 4 of the Building Blocks progression powered by BridgeAthletic.

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Learn The Split Squat to Focus on Lower-Extremity Stability

The split squat will target the stabilizers, as well as the major lower-extremity muscle groups.


Learn The Body Weight Squat to Develop Strength

The BW Squat is an excellent introduction to squat mobility and form. Work on developing strength by increasing repetitions.


Why The Squat Progression Matters in Swimming

The wall squat acts a foundation for developing the squat with a focus on form and stability. Wall support aids in form development, while time can be used as variable for increased difficulty.


How to do The Kneeling Spiderman Pushup

Day 5 – Building Blocks Progression powered by BridgeAthletic: Today we introduce our most technical variation of the pushup, The Kneeling Spiderman Pushup.

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The Tempo Pushup increases focus on shoulder stability and your core

Day 4 – Building Blocks Progression powered by BridgeAthletic: Today’s exercise is an alteration of the pushup that tests even the best athletes. Make sure you and your athletes master the previous day before proceeding!

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The Pushup promotes enhanced fingertip to toe connection and stability

Day 3, Building Blocks progression powered by BridgeAthletic: The pushup adds stability and mobility work for shoulders with a longer lever and promotes enhanced fingertip to toe connection and stability.

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The Kneeling Pushup: Why You Need To Do It

Day two of the Building Blocks progression powered by BridgeAthletic: Today we breakdown the kneeling pushup. Check out the instructional video below and keep progressing!

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Building Blocks: The Pushup Progression

This post marks the release of the Building Blocks Series Volume 1 powered by BridgeAthletic. Each week you will be given the building blocks necessary for mastering the fundamental exercises that build elite athletic performance.

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How to Use Stretching as a Recovery Tool in Competition

During competitions, stretching can be a particularly useful way to accelerate post-race recovery and improve pre-race warm ups with minimal exertion.


How to Eat Optimally During a Championship Phase

Good nutrition is an important component of an elite athlete’s training, so it should be equally important during championship meets.

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4 Ways to Optimize your Time Prior to a Championship Meet

As the physical demand of training lightens with taper and you spend less time at the pool, how you manage the remaining hours in your day becomes more critical.

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