Ways to stay active physically and mentally during times spent away from the pool. 

DISCLAIMER: THE MATERIAL (INCLUDING WITHOUT LIMITATION, ADVICE AND RECOMMENDATION) WITHIN OUR REMOTE DRYLAND PROGRAMS, AND OUR WEBSITE IS PROVIDED SOLELY AS GENERAL EDUCATIONAL AND INFORMATIONAL PURPOSES. USE OF THIS PROGRAM, ADVICE AND INFORMATION CONTAINED HEREIN IS AT THE SOLE CHOICE AND RISK OF THE READER. ALWAYS CONSULT YOUR PHYSICIAN OR HEALTH CARE PROVIDER BEFORE BEGINNING ANY NUTRITION OR EXERCISE PROGRAM.

 

Helpful Links / Free Programing


Can't Swim? 25 ways you can stay in the Zone and Getting Fit

Taking Advantage of Adversity and Disappointment

 

This company has set up weekly shows!  This is an awesome resource!  Let us know what you think. 

You can register for all free shows at this link here:  https://www.crowdcast.io/cgsports

Full Weekly Spring 2020 Show Schedule:

" Motivation Monday hosted by Josh Davis" Every Monday 2:00-3:00pm EST. 

" Leadership Power Half Hour with Toni Armstrong" A fun, interactive 30 mins for athletes. Every Tuesday, 1:30-2:00pm EST

" I.M. FIT! with Katie Hoff" Live dryland workout by 400IM American Record Holder Katie Hoff. Every Tuesday, 2:00-3:00pm EST. 
" Confidence Nuggets with Coach ChristenThe coveted confidence coach to some of USA's best swimmers. Every Wednesday, 1:00-2:00pm EST
" Silver Lining Live with Elizabeth Beisel" Our flagship show hosted by USA Olympic Team Captain, Elizabeth Beisel. Every Wednesday, 2:00-3:00pm EST.

" The Mind Game with Dr. Megan Cannon"Hosted by professional Sports Psychologist, Dr. Megan helps athletes with mental performance. Every Thursday, 2:00-3:00pm EST.

" The Carpool Lane with Kristy Kowal" A show for swim parents led by USA Olympian and child development expert, Kristy Kowal. Every Friday, 2:00-3:00pm EST. 

" Super Sprint Saturdays with Katie Hoff"A race pace dryland experience for athletes and their teammates to compete at. Every Saturday, 11:30am-12:30pm. 

 

 

YouTube


NOVA YouTube Channel
 Check out MC's Workouts


Interview with Olympic Champion and World Record holder Ryan Murphy

Strategies to Stay Positive Through Challenges and Change-Jon Gordon

 

Elkin Sports Performance


Hello NOVA swimmers and parents!

I am Jason Elkin, owner of Elkin Sports Performance. We have been a dry land partner at NOVA for the past few years. These are crazy times and I know it has been hard going from training as hard as you do to nothing and no where to train. At some point, you will be back in the water, practicing and competing, when you do get back, you will need to be as conditioned as possible.

Over the past year we have developed an app based workout on ESP Online Programs. One that we have is our Daily Dozen. It consists of 12 exercises for 12 reps each. They are set up to be body weight, but feel free to add weights should you choose to do so. There is a video to accompany each exercise.

Once you have set up the app on your phone and have completed the session, PLEASE use the message tab at the bottom of the page to bring the community together. Here is how you set it up:

  1. Go to the App Store and download the TRAIN HEROIC App – A screenshot of a cell phone

Description automatically generated    2. Create New Account - A screen shot of a person

Description automatically generated 

    3. Enter Name, Email, Create Password - A screenshot of a cell phone

Description automatically generated  4.  Enter Access Code – DAILYDOZENVIP - A screenshot of a cell phone

Description automatically generated    5.Connect - A screenshot of a cell phone

Description automatically generated

Please let me know if you have any questions in regards to the app.

Jason H. Elkin
Owner, Elkin Sports Performance
3001 E. Parham RoadRichmond, VA 23228
Cell – 804.432.8363
Work – 804.321.3777
Jason@ElkinSportsPerformance.com
www.ElkinSportsPerformance.com

 

Dryland Routines

 

Need med balls and light weights

Shoulder exercises 10 each

@ 01:00 Plank feet on med ball

0:30 Rest

@ 00:45  Single leg squat - R

@ 00:45  Single leg squat - L

0:30 Rest

Medball Throws Chest pass - 10 each

0:30 Rest

@ 00:45  Side plank - R

@ 00:45  Side plank - L

0:30 Rest

@ 00:45  Squat with med ball

@ 00:45  Sumo squat

0:30 Rest

MedBall Throws 20 x repeat Figure 8 -10 R / 10 L

0:30 Rest

@ 00:45  Yogi bicycles

@ 00:45  Crunchy frogs

0:30 Rest

@ 00:45  Lunges R

@ 00:45  Lunges L

0:30 Rest

Medball 20 x repeat  Overhead pass

0:30 Rest

@ 01:00 Russian Twists with med ball

0:30 Rest

@ 00:45  Step ups R

@ 00:45  Step ups L

0:30 Rest

@ 01:00  Dips

0:30 Rest

@ 00:45  Rockys you

@ 00:45  Rockys partner

0:30 Rest

@ 01:00  Frog squat jumps

0:30 Rest

@ 01:00  Overheads

300 abs - choice mix them up

 

 

2 Rounds Through the following: 

@ 12:00  Run

10 x repeat 10 Shoulder exercises each

10 x repeat  Knee tucks

20 x repeat  Lunges - 10 each

20 x repeat  Overheads

25 x repeat  Leg lifts

25 x repeat  V-ups

20 x repeat  Squats

10 x repeat  Pushups

50 x repeat  Russian twists

15 x repeat  Rockys

  

 

30:00 min  run =

 

3 x   

10 x Pullups on the cords or 3to5 w/o

10 x Push-ups

10 x Squats

 

If you dont have any bands or cords you can adjust those shoulder exercises to some of the other ones with small weights.

3 x   

@ 02:00  (25 internal / 25 external rotation)

  @ 01:00 -00:15 every round  Plank

@ 00:30  10 Full cans - green cords

@ 01:00  :30 R tiger killers / :30 L tiger killers

@ 00:30  10 Push-ups

 

1:30 Rest

 

3 x   

@ 01:00  Jump rope

@ 00:45  rows elbows up - red cords

@ 00:40  squats

@ 00:45  rows elbows down - red cords

@ 01:00  Reverse Lunges :30 each leg

@ 01:00  :30 R tiger killers / :30 L tiger killers

 

1:30 Rest

 

@ 02:00  y.c. abs switch every :30 (can you hit 200 abs??)