In August, I am back on the turf field running sprints and sweating through dryland circuits in the blistering sun for two weeks nonstop for pre-season. September through February, I am training six days per week, two hours per day in the pool, with weight training sessions three days per week. Six out of twelve months in the year is considered the “normal” in-season swimming, and those who compete on land sports raise their eyebrows in disbelief. “You’re grinding through the duration of winter and spring sports seasons. How do you train for that long?”
During that time frame, I follow a schedule that the athletic trainers, head coaches, and specialty coaches map out specifically to perform our best to score high at the conference championship meets at the end of the season. Yet, after the NE10 championship meet is over, my entire routine changes – and based on my past, the difference was not for the better.
As a freshman in college, I gained fifteen pounds after swim season ended due to slacking in the gym. I did not make myself a workout plan for the incoming spring months and had an abundance of time on my hands. I spent many mornings sleeping in until my 11 AM classes, staying up late watching Netflix until 2 AM, and repeating this vicious unhealthy sleep cycle that prevented me from having a cohesive meal plan and diet. I spent all of the extra time procrastinating my assignments and turning my camera off on zoom class.
So, reflecting on this experience, I implemented a workout routine last year that worked for me tremendously that I also anticipate sticking with after NE10 this year. This schedule kept me on the plan to reach my classroom goals and exceed optimal mental, social, and physical health. I was able to get nine hours of sleep most nights, set personal lift records in squat and bench, eat three well-balanced meals per day, spend time with my friends throughout the week, and submit my assignments weeks before the due date.
Monday
Nighttime lift 8-10 PM
Split: Chest, Shoulders, Triceps
- 2-3 compound moves (push up, bench press, bodyweight dips, barbell overhead press, etc.)
- 2-3 isolation moves (dumbbell flyes, barbell shrugs, front raise/lateral raises, incline chest press, machine tricep extension, dumbbell/barbell skull crushers, tricep pushdown/kickbacks).
- Some least two moves are with machine/accessory for isolation
Tuesday
Morning lift and cardio 7-10 AM
Split: Glutes and Hamstrings
- Cardio: Run 3 miles warm up, stairmaster 15-20 minutes
- 2-3 compound moves (squat, deadlift, etc.)
- 2-3 isolation moves (hip thrusts, glute kickbacks, single leg RDL’s, hamstring machine, lying leg curls).
- Some moves are with machine/accessory for isolation
Wednesday
Mandatory swim practice 2:20-4:40
Thursday
Nighttime lift 8-10 PM
Split: Back and Biceps
- 2-3 compound moves (pull ups, chin ups, barbell bent over rows, inverted rows etc).
- 2-3 isolation moves (lat pulldown, seated back extension, dumbbell rows, straight arm pulldown, concentration curls, barbell curls, preacher curls, cable curls, hammer curls, machine bicep curls).
- Some moves are with machine/accessory for isolation
Friday
Day off
Saturday
Cardio 10-12 PM
- Run 3 miles warmup
- HIIT 1 hr circuit
- Run 1 mile warmdown
Sunday
Cardio + lift 10-12 PM
Split: Quads and abs
- Cardio: Swim 1 hr (meet warm up or small sprint circuit)
- 2-3 compound moves (squat, lunge, etc).
- 2-3 isolation moves (front squat, quad machine, leg press, bulgarian split squat, hack squat).
- Some moves are with machine/accessory for isolation