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Have Courage : Quaran-Train

HAVE COURAGE

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QUARAN-TRAIN

 

We are away from the pool for a while, which is sad, 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 once we are back in the water.  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 MT

           Daily Morning 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