Shoulder workouts for Triathlete – Specifically for the swim

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    Hi all,

    I see a lot of research on leg training for runners, but I haven’t seen too much in regards to lifting shoulders for swimmers.  Can anyone point me to some research done to show if its better to lift heavy shoulders – say 5×5 OHP or 5×5 single arm press, etc. Or is it better to do hypertrophy or higher rep range type of exercises.   I know the answer is probably a mix of some sort, but what should you spend the most time doing for the most part?  Thanks!


    The good news is that our 80/20 Swim Strong plans really take the guess work out of what to do for dryland exercises, as well as, drills for the pool to help increase your strength.

    That being said, it’s best to work all muscle groups for a strong swim including core, lats, triceps, etc… you get the idea.  Consistency is key so if you find something that works for you and your schedule, stick with it.

    Here is a link to our Swim Strong plans for you:


    Coach Anne

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