Leg Power

Today's exercise was a power based workout. Warm up was the same as my last work out (5 minutes on a cross trainer). Main set consisted of 10 squats , 12 push ups, 12 wave push ups, 30 seconds powerful skipping (no rope), 12 sit ups, 12 bicycles, and 12 side sit ups, all that was 3 times though.

When doing the 10 squats and the 30 seconds of hard skipping should be done as hard and as powerful as you can go. These are good exercises for swimmers especially backstrokes and butter flyer's because if you have allot of power in your legs you will be able to get a faster start and have more change of getting in front. Also it will help with with my butterfly kick which will benefit my streamlining of the wall. this set is to be done hard and with very little rest in between each set, this will help produce lactic acid which will help your legs to get stronger. But make sure that after each set is done you have about 1 to 1.30 minute rest. If you don't you will have to much lactic acid in your legs and wont be able to do the exercise right and will not get the full effects.

First work out

Hi I am Todd and I love to push my body to its limits. In these blogs I will tell you about some of the exercises i do to reach and break my limits and maybe even help you to do the same. Most exercises I will be doing are simple and can be done any were, if done properly these exercises can get you the body you have always dreamed about.

My work out today is mostly muscular endurance based which starts off with the warm up. consisting of 5 minutes on a cross trainer. This will help to increase my heart rate which will prevent any injuries. After I have completed my warm up I do some stretches. Make sure when stretching the first couple of must be dynamic (moving stretches). Dynamic stretching warms up and loosens muscles, increases in your performance during your work out which results in a better work out and also better results.

The main part of my work out starts off with abdominal work. This is important because your abs

help increase your endurance by helping to maintain good bodypositon .

Today's set consisted of 40 crunches and 12 push ups. This set was repeated 3 times through. When performing crunches ensure that you knees are at a 90 degree angle. Also to gain the maximum affects of this exercise make sure you do them slow and controlled. This will work your abs harder and also stronger.

some were through doing crunches, you should start to feel a light burning sensation. I got this feeling at about 20 - 25. This number will very depending on you fitness level and also how fast you do the crunches. If you do them too fast you will not feel this burn and not get the full effects of this exercise. On the last set i started to feel the burn between 15 - 20, mainly because my abs had been worked hard and started to tire.

After i complete these exercises i moved on to lat pull down. I really like this exercise because it helps all aspects of my swimming especially my butterfly. During this exercise the area just under you arm pits (which is were your lats are) should be feeling tight. I did this exercise on about 15 reps , 5 plates, 3 times through. Like any exercise the last set hurts the.

The last part of my work out is the cool down, which is 5 minutes on a cross trainer and a comfortable pace followed by some good stretches.