
HAVE COURAGE
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QUARAN-TRAIN
We have been away from the pool for a while, and we're not sure when dryland will resume, AND you all still have the ability to improve your habits and become better, stronger athletes. HAVE COURAGE and BE THE ONE to get the work in and become a better athlete today, which will help you become a better swimmer. Info and links below, with Team Info for all and slight differences between Age Group and Senior checklists.
Have Courage and do the work.
“Often, when you think you’re at the end of something, you’re at the beginning of something else.”
- Mr. Rogers
Team Info
Follow
On Instagram @ swimstrongnaac for demos and Challenge Workouts
On YouTube @ New Albany Aquatics Club for demos of all dryland, mobility, etc
10 Principles
To help guide general actions, print and detailed versions
Regeneration Made Simple
Sleep and Nutrition Guidelines to improve performance, print and detailed versions
NAAC DT
NAAC DAILY Training per groups, just the basics, complete daily, exercise demos on Instagram @ swimstrongnaac
Mobility & Stretching
Mobility & Deck-based W-up video demos, online list & printable versions (with demos posted soon), Stretching Guide HERE
Age Group Info
Weekly Checklist*
Covering the basics, building better habits, what gets measured gets managed
Checklist HERE
Quaran-Train Checklist
3x per week basic training, be the one to do the work, checklist HERE
Video Demos HERE
Senior Group Info
Weekly Checklist*
Covering the basics, building better habits, what gets measured gets managed
Checklist HERE
Quaran-Train Checklist
3x per week basic training, be the one to do the work, checklist HERE
Video demos HERE
*Weekly Checklist info - Simply record the date/day and then follow the checklist for that day. Senior swimmers can record their waking RHR (Resting Heart Rate), all can track:
- Hours of sleep upon waking - goal 8+ hours per night, 60+ hours per week
At the end of each day write down whether you hit your indicator goals +/-
- Eat 5 servings of Vegetables and/or Fruit - Yes or No
- Eat a good amount of complete protein that day (AG 50-100 grams, SR 100 grams+) Yes or No
Then simply check the training done that day:
- MT (Morning Training) - hopefully ED (every day)
- Mobility and/or Stretching - 3 x per week goal
- Quaran-Train - 3 x per week goal, all boxes checked @ end of week goal
- Challenge Workout - 1 x per week or more goal
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