FMC Aquatic
Strength and Conditioning Program

FMC Strength Coach: 
Lee Kobilca


Our strength and conditioning programs are led by 
Lee Kobilca with the collaboration of Lead Coaches and Head Coach Dave Krotiak. Throughout the season, Lee will meet with each Lead Coach and staff members to review, educate, and influence programming. Lee believes in building a healthy lifestyle and foundation first through exercise and information. His patient approach of teaching proper movements, technique, injury prevention, and balance of total body fitness will enhance our athletes in and out of the pool. Lee’s experience, as a professional, spans over 20 years. He’s a graduate of Michigan State University, holds certifications from the National Academy of Sports Medicine (Personal Trainer), USA Track and Field, and Precision Nutritional certification.



       
OFF-SITE TRAINING 

OFF-SITE TRAINING REPONSIBILITIES: THIS IS IMPORTANT GOING FORWARD!! DURING THESE CHALLENGING TIMES, FUTURE WEEKLY TRAINING, AND WHEN TRAVELING, ALL TRAINING PRESENTED AWAY FROM FMC STAFF MEMBERS IS VOLUNTARY. IF TRAINING IS TO BE DONE AWAY FROM STAFF AND FMC FACILITIES, IT’S TO BE DONE WITH DIRECT PARENTAL SUPERVISION AND APPROVAL. THIS INCLUDES STRENGTH/CONDITIONING, AND IN WATER PROGRAMMING. ANY AND ALL WORKOUTS AWAY FROM DIRECT FMC STAFF MEMBERS IS VOLUNTARY AND NOT COVERED BY USA SWIMMING INSURANCE POLICIES. SINCERELY, DAVE KROTIAK

       
Workouts:      

Everyone may be at a different point of conditioning, anywhere from relaxing on your break to keeping up a strength and conditioning routine. If you’re just getting started, please keep in mind to start out moderately and build over the next two weeks. Take breaks where needed and adjust over the days going forward.  For those who are already training, keep up the good work and look forward to the challenges below.

We are going to build on these workouts. Proper execution and good positioning will set up for more complex workouts in the future. To help you understand each of the exercises more clearly, I’ve developed online videos.

9-12 year-olds will alternate 1 strength workout with 1 conditioning workout with a day break in before repeating. So, 2 strength workouts per week and 2 conditioning workouts per week.

Seniors and National group will combine one strength and one conditioning option, 4 days per week. When ready. add an additional challenge.

All athletes of all levels should begin each workout with a Dynamic Warm Up. Equally important is having a water bottle and staying hydrated during training. Healthy snacks within 15 minutes of training will help in the recovery process. Be consistent! 

       
Dynamic Warm-Up
Exercises:      
  • 30 seconds pogo jumps. (stay on your toes and keep your calves involved)
     
  • Squat stretch to parallel. (feet shoulder width apart, slightly pointed out, knees out /flat back/ elbows 3-4 inches from sides)
     
  • 10 squats to parallel
     
  • 3 right/left lunge stretches alternate hands to front foot look over shoulder to up hand
  • 10 roll-ups
     
  • 10 streamline lunges per side. half way through switch hands in streamline
     
  • Sphere of power 3- 10 second holds
     
  • Hollow position alternate to Superman hold. 2-3 sets of each, 10 second holds
 

Access to our strength and conditioning videos are limited to FMC Aquatic Swimmer's registered for the 2020 LC Season

  • If you are registered for the 2020 LC season and need the video links please email us at info@fmcaquatic.com