Can Swimming Get you Ripped?

Can Swimming Get you Ripped?

If you are bored of going to the gym and want to try something different to burn fat and get in shape. Then look no further than your local pool. (Not quite the local pool shown in the photo, but you get the general idea!)

I have posted other videos on the subject of swimming workouts, but here is another session for you to try being as it is short, sweet and pretty intense.

It’s something Chloe and I did together on our recent rugby break holiday post the Six Nations. The idea behind the sessions was to burn some fat as well as work on general fitness.

The benefit of swimming sessions is they are good for your joints. Can help with your shoulder mobility and don't require a lot of effort to become very tough to complete. Remember the old JHHF mantra there is no gain without pain!!

If you like this different type of training session then I talk more about it, in both my rugby book – An Introduction to becoming and remaining RugbyFit, which is just about to come out in print. As well as in  my 12 week Lean Gains Bodybuilding programme.

All of these are available on my website HERE.

I have written all of the books myself, pouring 12 years of experience into each one. You can take out whatever you need for your own personal goals, or follow them to the letter. However whatever you do, you will learn training and nutrition tips for life.

Swimming Session

I have split the session into three parts so you can either execute them all in one go as a linear exercise or you can take them as little add-ons to your normal training regime.

Obviously the lengths of swimming pools do differ. So you will need to adjust things accordingly to suit whatever pool you have at your disposal.

Please understand when you are undertaking a session like this you need to be a competent swimmer.

Alternatively do it with a partner who has got your back. This whole session I did with Chloe, which when it comes to swimming sessions is really easy for couples to do together. There is no issue of swapping weights or adapting training to suit your different abilities.

I suggest you wear goggles when you are swimming. There is quite a lot of under water swimming and it can make your eyes sore. Also always good to know which direction you are going!

As always the sessions I post, come with an accompanying, explanatory video. So please watch it to view the different techniques used as well as basically understand how to actually complete the session.

Please make sure you subscribe to my YouTube channel www.youtube.com/thejameshaskell

Part 1

Swim out under water as far as you can. If you can do a whole length underwater that’s great.

If you can’t no worries,  wherever you break the surface, you then freestyle swim to the end of the pool.

Rest for 30 seconds. Then repeat this going back the other way.

You are doing this sequence in total 5 times.

Rest for 2 minutes  and move onto part 2

Part 2

One partner is swimming; the other is performing some sort of bodyweight exercise either on the side of the pool, or in the pool.

Set 1 – Press-ups

One partner is swimming a width of the pool underwater; when they reach the other side they then surface and front crawl back.  (Or if you are Chloe, breaststroke back) The swimmer then does the press-ups and the partner who was doing the press-ups does the swimming.

You then move onto the next exercise.

Set 2 – Muscle-ups

One partner is swimming a width of the pool underwater; when they reach the other side they then surface and front crawl back.  (Or if you are Chloe, breaststroke back) The swimmer then does the muscle-ups and the partner who was doing the muscle- ups does the swimming.

You then move onto the next exercise.

Set 3 – Muscle-ups again

One partner is swimming a width of the pool underwater; when they reach the other side they then surface and front crawl back.  (Or if you are Chloe, breaststroke back) The swimmer then does the muscle-ups  and the partner who was doing the muscle-ups, now does the swimming.

You then move onto the next exercise.

Set 4 – Press-ups

One partner is swimming a width of the pool underwater; when they reach the other side they then surface and front crawl back.  (Or if you are Chloe, breaststroke back) The swimmer then does the press-ups and the partner who was doing the press-ups, does the swimming.

You then move onto the next exercise.

Rest for 2 minutes

Part 3

I did this part on my own and as Chloe had a bit of a shit fit as I changed the instructions halfway through the session. She does not cope well with change. We were having too much rest ,so I wanted to cut that down. That's what happens when couples train together ;-)

For this part 3, you swim a width underwater, then front crawl back. You rest 20 seconds and repeat 5 times.

Post Session

There you have it session over!

It is now important, depending on your goals, you eat the right nutrition. If you are looking for fat loss then make sure you just have some protein.

If its fitness, then you can have some carbs, or a recovery shake, which contains carbs and protein. The ideal thing to do is eat whole food.

You can’t beat an actual meal.

If you are confused on what supplements you should take, or what to eat, then I have extensive chapters in both my new rugby fitness and training book as well as in the 12-week Lean Gains Bodybuilding guide. You can find them both by clicking HERE.

Lastly you can look at doing some post session mobility work.

I have hugely got into this in just the last 8 months. I read a book called the “Supple Leopard” and it has changed my whole approach to mobility work and stretching.

I suggest if you want to find out more, then you should download the book from Amazon. It beats trying to static stretch any day of the week!

 

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– Entry was posted on April 15th, 2016 by James Haskell

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