Swim Strength and Mobility

303 Episode #472 Strength for Swimming 

Welcome

Welcome to Episode #472 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of endurance news, coaching tips and discussion.

Shoutouts to: @genucan @grit2greatnesscoaching @ironmantri @303triathlon @tridottraining @tridottrainingsystem

#grit #grit2greatness #ironmantri #cycling #triathlon #swimbikerun #Iamtridot #tridotambassador #tridotcoach

 

Show Sponsor: UCAN

UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly! 

 

 

Announcements:

 

Upcoming Programming in January - In January we are going to bulletproof you and your season with a focus on strength and mobility. In fact we have Erin Carson on board to share her expertise on the podcast. 

 

FulGaz Virtual Group Ride Schedule - Starting January 4th, we will be having our monthly FulGaz Virtual Group Ride the 1st Saturday of every month. Join us this week as we ride IM Nice 8am MT. We also have a Zoom link so you can join us and be social. We had a fun ride around the island at IM Cozumel last weekend. We’ll announce February’s location soon.

 

Grit2Greatness Coaching Facebook Page Live - Come check out our new coaching Facebook page @grit2greatnesscoaching

 

There’s so much to see and learn from our new page and it’s open to everyone! 

• Webinars

• Camps and seminars

• Experts

• Workout demonstrations

• Weekly Challenges

• Athlete Stories and highlights

-And so much more!

 

Ask A Coach Sponsor: G2G Coaching

Triathletes, are you tired of guessing your way through training? It's time to train smarter, not harder. At Grit2Greatness Coaching, we’ve partnered with TriDot to take the guesswork out of your journey and replace it with precision, purpose, and progress.  

When you sign up through Coach April’s or Coach Rich’s TriDot links, you’re not just getting access to a powerful platform—you’re joining a team that’s committed to your success. From personalized workouts to cutting-edge analytics, TriDot adapts to your goals, lifestyle, and fitness level to deliver results like never before.  

We’ll ensure your onboarding is seamless with our white-glove experience. From account setup to understanding your training insights, we’ll be by your side every step of the way. Plus, your journey starts risk-free with a 2-week trial and plans starting at just $14.99 a month after that.  

You’re capable of more than you realize, and with the right tools and guidance, you can achieve the extraordinary. Let’s make it happen together.  

Ready to see what’s possible? Click the links in our show notes to start training smarter, dreaming bigger, and crossing those finish lines stronger than ever. 

Ask A Coach: Swim strength program?

Triathletes need a balanced approach to strength and mobility training to enhance performance and prevent injuries. Here are some key recommendations for swim specific training. 

Swim Specific Strength and Mobility

Here are some strength and mobility exercises that can help improve your swim performance, body position, and reduce the risk of injury:

Strength Exercises

1. **Pull-Ups**: Strengthen your lats, traps, and overall upper body strength.

2. **Squats**: Build lower body strength, crucial for powerful kicks.

3. **Bench Press**: Enhances upper body strength, especially the chest, shoulders, and triceps.

4. **Planks**: Improve core stability, which is essential for maintaining a streamlined body position.

5. **Deadlifts**: Strengthen your lower back and hamstrings, helping with overall body stability.

6. **Box Jumps**: Increase explosive power, useful for starts and turns.

7. **Swim Bands**: Great for developing catch and follow through strength.

Mobility Exercises

1. **Shoulder Rolls**: Improve shoulder mobility and scapular rhythm.

2. **Hip Circles**: Enhance hip joint mobility, crucial for effective kicking.

3. **Neck Rotations**: Relieve tension and improve head positioning.

4. **Thoracic Rotations**: Increase thoracic spine mobility for better rotation during strokes.

5. **Lunge Rotations**: Work on hip and shoulder mobility, improving overall body coordination.

Body Position Exercises

1. **Bird Dog**: Develop stability through your torso and shoulders while moving your limbs.

2. **Dead Bug**: Maintain a straight spine while moving your arms and legs.

3. **Backstroke Body Position Exercise**: Focus on keeping your head, hips, and heels in a horizontal line.

Injury Avoidance Exercises

1. **Foam Rolling**: Release muscle tightness and improve flexibility.

2. **Dynamic Stretching**: Warm up your muscles and joints before swimming.

3. **Core Strengthening**: A strong core helps maintain proper body alignment and reduces strain on other muscles.

Incorporating these exercises into your routine can help you swim more efficiently, maintain a better body position, and reduce the risk of injuries. Do you have any specific goals or areas you'd like to focus on?

Get Gritty Tip:

What is something you should have said “no” to?   

That’s it for our “Get Gritty” tip of the week! Stay tuned for more practical strategies to build resilience and mental toughness in every episode.  

Today’s Fun Segment: Like, Love, or Leave It (Triathlete Edition)

Concept:

This game is all about triathlon jargon and fun hypotheticals. You present three things to your guest, and they have to assign each one to one of the following categories:

Love it (It’s essential, part of their triathlon journey)

Like it (It’s fun but optional, like an extra workout lap)

Leave it (It’s totally ridiculous and belongs in the “no way” pile)

Food & Nutrition

• A gel pack that tastes like your favorite dessert.

• Post-race craft beer brewed with electrolytes.

• A mid-ride snack that’s actually spaghetti wrapped in foil.

Weather Challenges

• Racing in a torrential downpour because "grit builds character."

• Training in 100-degree heat with no shade for miles.

• A surprise snowstorm halfway through your race.

Training Buddies

• A dog who loves open-water swims and runs.

• A hyper-competitive friend who always leaves you in the dust.

• A parrot on your shoulder that squawks "Go faster, old man!!" during rides.

Unique Races

• A triathlon where each leg is in a different location (hypothetically, of course).

• A costume-themed triathlon where your gear must match your character.

• A race that includes solving puzzles in transition for time bonuses

We want to hear from you! Share your thoughts on our “Like, Love or  Leave It!!” with us on @303triathlon and we’ll share them on the show!

Closing:

Thanks again for listening this week.  Please be sure to follow us @303endurance and of course go to iTunes and give us a rating and a comment.  We'd really appreciate it!

Stay tuned, train informed, and enjoy the endurance journey!

Train With Coach Rich:

Coach Rich Soares

[email protected]

Rich Soares Coaching

TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares

RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares

 

Train with Coach April:

Coach April Spilde

[email protected]

Grit2Greatness Endurance Podcast Podcast Series - Apple Podcasts

TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde