Dryland Exercises For Swimmers (Strength Training)

[@FaresKsebati]

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[@mamaflores9837]

Could you do a video on weight training for swimmers. Thank you for the post!

[@hibbs3180]

When I was younger, I was a great swimmer. I won every single school race and I had to move up to another age group based off of my time. I had a future in swimming. I suffered from depression and was not happy with anything that I did so I quit. I have been meaning to get into it again just for fun and because I let myself go. Thank you for the tips.

[@fernandosoto9835]

Hibbs what a pussy

[@fernandosoto9835]

Hibbs weak ass

[@gabriellameattray9778]

@@fernandosoto9835 this person has the courage to get back into the sport. Depression has nothing to do with being weak. Why did you feel the need to insult this person?

[@kentromer891]

Yo, get after it man. If its something you loved to do then maybe it will relieve you of the stress and depression you're fighting. You're a bad ass man, get back in the pool whether you're in shape or not. And as far as Fernando Soto goes, don't listen to that shit. He's just misguided and needs some nicer people in his life to help him spread positivity. Prove him wrong

[@carlbismark2841]

Hibbs something similar happened to me and now i have 6 months to get back in shape. i really miss it and now im more motivated than ever. hope it works out well for you!

[@lillocosta1777]

Last year, for about 7 months I decided to combine a bit of swim to my main workout program in the gym. Weeks after weeks I realised how swimming was much more fun and a healthier training compared to the gym training itself. Even though my body strength decreased, due to "no-weight lifting", my body posture, mind strength and general optimism improved a lot. I found this video very useful because the excises proposed limit injuries and avoid to over-stress shoulders and joints. Definitely a good way to strengthen your body with simply your body-weight.

[@FaresKsebati]

That's great news! Way to go!

[@rockylearn3834]

Thank U SOOOOO MUCH Fares ! The workouts helped my daughter with her swimming competition today but you never guest what she was 1st . Big thx !

[@theslimspeedster]

Awesome!! Thank you so much! I look forward to seeing more dryland workouts, especially in the weight room! That’d be so great!!

[@FaresKsebati]

Awesome! You bet!

[@ja.935g67]

Hell yeah, will be waiting for this video as well!

[@marienorkett2440]

anyone here to keep in shape bc of corona :(

[@alyssanguyen9704]

Marie Norkett I’ve just been binge eating and watching, over sleeping, and haven’t left my bed in a day.. when I get back to swim I’ll just sink

[@henrytheswimmer9453]

ye

[@katelynnmcentire892]

I am

[@daniapenayo5773]

Alyssa Nguyen SAME

[@chaching5246]

I am. I want to be a sailor and haven't swam in forever.

[@scarletteadams3036]

instructions not clear i threw myself out a window

[@FaresKsebati]

Oh No! Hopefully you landed in a pool and were able to swim!

[@MrRONINDEX]

@@FaresKsebati i like that

[@henrytheswimmer9453]

LMAOOOOOOOO

[@vavava628]

.?,!?

[@thecarnew5334]

Then swam in the air

[@heduda1655]

Amazing exercises, beautifully explained and shown. Thank you!

[@FaresKsebati]

Thank you for watching! Subscribe to our blog for more: www.myswimpro.com/blog

[@ioanparry]

Fantastic video, I'm finally getting back into swimming in prep for some shorter triathlons this year and your channel has become a go-to channel for all things swimming education related. A lot of info packed into

[@FaresKsebati]

Thank you! Check out more at www.myswimpro.com/blog

[@wb3123]

Awesome workout routine. I am going to be following the beginner routine 2-3 times a week for the next few weeks. Then I will move to advanced routine. I hope to improve my swimming capabilities. Thank you for this guide very well explained.

[@FaresKsebati]

Glad you enjoyed it! Keep us updated with your progress! Happy Swimming!

[@jneptune1539]

If you make separate videos of each dryland actual workouts, "HIIT training for swimmers" , it will be great!! They will draw a lot of views!

[@bodi.a.r]

I have a couple of questions: 1. The last exercise of the regular workout i.e. Plank Progression, do we have to do the entire routine (wrist, elbows, hips etc) 10 times or just once? 2. Also, does the alternate jump lunges x10 means 10 each leg or a total of 10?

[@FaresKsebati]

Great questions! 1) Just once is good per round :) 2) 10x each leg. So 20 total!

[@bodi.a.r]

@@FaresKsebati thanks for getting back quickly and I really appreciate the video :)

[@solero_]

@@FaresKsebati but then why put 10x before the plank progression. I tried to do 10x each round but didn’t manage to

[@collinhuston8883]

Doing this in quarantine 😎

[@2000triathlete]

Brilliant! All swimmers should be doing dynamic warm up. I’ve been doing something similar on deck before the swim and my whole body feels strong when I jump in.

[@FaresKsebati]

Check out more at www.myswimpro.com/blog

[@matkasim]

Hats off to you, sir. Youre strong in the water and land .. respect

[@FaresKsebati]

Thanks for the support!

[@ratenswarroy1902]

A very good video. You see during Covid lockdown my body weight increased due to lack of swimming. After Covid when swimming reopened, my speed was slower. Thanks to this video my speed has increased and weight decreased. I am speaking from West Bengal, India

[@FaresKsebati]

Thanks for sharing! Keep up the good work and happy swimming :)

[@steelbreeze2682]

Exactly the video I've been looking for for ages!

[@FaresKsebati]

Wonderful!

[@26d8]

This is still the best dryland training video on youtube. I everytime seaech for it in your channel. Well done👌🏻

[@justinepagunsan8193]

Thank you, I need this for my academic assignment.

[@FaresKsebati]

Glad we could help!

[@lambent123]

Since all these Dryland exercises makes you a stronger and faster swimmer and fish never do, will you be able to swim with more power and faster than them?

[@pspicer777]

Ohhh, a wonderful piece of logic devoid of context and semantics. Love it!!

[@KeithHiew]

pspicer777 you gotta admit it is a silly enough comment to make you laugh.

[@pspicer777]

@@KeithHiew It did indeed! 😁 Be well KH.

[@Hyperpandas]

Yes. You'll show those lazy fishes who's boss.

[@PeterPanF7]

Sure, but you have to alternate your dryland exercises with wet training, so if you do 1 daily hour dryland exercise you must spend the rest of the 23 hours in the water swimming. It should be easy since fish spend about 24 hours doing it every day.

[@jmudikun]

I came back to watch your excellent video to refresh my memory. Thanks again for a very well done video 😊

[@explorerml5779]

An amazing routine, thank you for sharing! 🙂

[@FaresKsebati]

Glad you liked it!! #MySwimPro

[@mohamedmamdouh5216]

please can you make a list for all videos work out or programme ??

[@db4419]

Great video. I don't know if you're a S&C coach or just a swim coach but this vid is great. Gonna apply with my group of youth swimmers for their S&C.

[@marksharpretirement6565]

This will spice up my regular workouts. Thank you for sharing.

[@najobsodar7528]

Nice video, Can this exercises be used by the younger swimers(13-14)years?

[@janosaw1916]

They can. My coach told me to do these type of exercises when I was 12.

[@najobsodar7528]

@@janosaw1916 thanks!

[@whoaMI-mi9hb]

Thanks so much for in depth explanation n techniques. Can u please provide some swimming techniques for kids who are suffering from bleeding disorders - hemophilia since swimming is the only way to keep them fit n manage joint bleeding

[@fksebati]

Checkout our app - MySwimPro in the app store for workouts and swim drills.

[@flippityjippity7071]

I had a bleeding disorder as a youngster. ITP and swimming was my only sport. Remember doing 5k as a nine year old. Due to medication and being poorly really just focused on distance but loved it until I was about 15. Took it back up at 40 and it has changed my life for the better. These exercises are wonderful and will get me through lockdown. Bless.

[@sneharahate7785]

Sir aapne jo workout bataya very nice but aapne jo board per likha hai wo kuch dikh nahi raha hai aur muze wo chahiye

[@bradlaska1817]

Good stuff brother. Will use

[@26d8]

Would you please make a video of the correct techniques of forward jump, frog jump and upward jump? Thank you

[@hashbatchuluu6333]

Great instructions out there! I usually go poll 3 times a week, when should I exercise? After on the same day or when days off?

[@fksebati]

Great question! I advise alternating days (1 day swim, 1 day strength) if possible. If not, no worries you can either do a double -> two workouts in the same day with a gap or one after the other. Up to you. Stay hydrated before, during and after :)

[@itzkepler8340]

Should you do this workout before you swim, and then also after you swim lift weights right after? Also should you lift weights right you swim or should you wait and hour or 2?

[@fksebati]

That's a great question! It depends on what your body is used to and developed towards. This type of routine can be done before or after. The dynamic stretches and movements can be done before every swim workout. You will get more performance on the dryland exercises if they're done separate from a swim workout or before swimming. Doing the exercises after is ok, but you'll have a decline in explosive performance. If you do the exercises before a swim workout and your body is not used to that, it can negatively impact your swimming performance in that workout. I recommend gradually incorporating these into your routine and see what works for your body and allowed time.

[@canadianswimmmer]

Awesome video. Easy to do at home. Thank you ! I’ll give these a try !

[@FaresKsebati]

Let us know how it goes! Happy Swimming!

[@rockylearn3834]

P.S. Is there any dryland workout videos ?

[@Cihuateotl1]

Sweet!!! Thank you so much

[@FaresKsebati]

Glad you enjoyed it! Check out myswimpro.com/

[@danielcercasgarcia3044]

Very nice video my friend thank you very much

[@FaresKsebati]

Thanks for tuning in! Happy swimming :)

[@1957346]

Lmfaoo people always look at me all weird and laugh when i strech lol

[@Musik824]

Yes I can see people laughing at someone who's stretching if you're working out around some imbeciles

[@ArpanDasRockstar]

Awesome...nice explanation...

[@FaresKsebati]

Glad you enjoyed it! Happy Swimming!

[@khiemthongminh]

I love your channel. And your app. And of course this video.

[@FaresKsebati]

Thank you for watching! Subscribe to our blog for more: www.myswimpro.com/blog

[@philippemontambault1494]

Someone get this guy a bigger shirt

[@ChasingBlue-wd9cw]

lipus maximus hahaha thought the same thing !!!

[@Gymrat16789]

ITS SUPPOSED TO BE SKINNY ON HIM YOU FUCKTARDS IT SHOWS OFF THE GAINS.

[@jmudikun]

You watch exercise demo videos to give fashion tips?

[@marksharpretirement6565]

Fares you look great. If you got it show it.

[@VincentJGoh]

Do you think this could substitute for a warmup at a meet with limited warmup/cooldown lanes? I was at a masters meet a couple weeks ago, and there wasn't anywhere to warm up after the first hour, so I basically swam one of my races completely cold. I don't want to wear myself out, but it looks like the first workout (or a portion of it) might be good to get the muscles activated.

[@FaresKsebati]

Hi Jan, that's a great question! The dynamic warmup you do before a swim (or race) is highly contingent on what your body is already used to. If your swim workout routine already includes a lot of intense dryland training before you swim, then a dynamic dryland warmup will be a good way to activate your body. If you're not used to these exercises then anything more than basic arm swims and butt kicks will break down and fatigue your body. It's common to have limited pool space at a meet warmup, so it's best to practice this type of limited time scenario in workout so your body is used to it come race time at a competition.

[@VincentJGoh]

@@FaresKsebati That's a great plan. I'll try incorporating some of this into my normal routine so it isn't too much of a stretch to use in a pinch.

[@tewfik8616]

Good man!, thanks for sharing these excellent exercises.

[@FaresKsebati]

No problem! Thanks for watching!

[@jigardoshi25]

Thanks for the exercises

[@FaresKsebati]

Glad you like them! Thanks for tuning in!

[@robertandyjustus]

Okay I did the Beginners session : Warm-up and the 5x through and that was really freaking hard. I was hitting a 145 HR on the Burpees and the Plank with touches. I could only manage 8xPlank Touches. So something to work on..... But it was a great session. So again on Friday. ..

[@susa3468]

am really relieved that I am not the only one just trying to master to beginners session

[@jmudikun]

Goodness, you make all of this look so easy.. when it isn't I can barely do the plank much less raise my arm up :D Awesome video though. Very informative.

[@FaresKsebati]

We are so glad you enjoyed it! Just keep practicing and feel free to ask questions anytime!

[@jmudikun]

@@FaresKsebati Thanks! I'm a teacher and I use a whiteboard all the time to teach. I must compliment you on your excellent whiteboard organization! Keep up the good work. I got some good tips from watching this. شكرا و الف مبروك all the best

[@fksebati]

@@jmudikun بارك الله فيك

[@claireog]

Is there anything else you can do instead of the pull ups? Just don't have a bar and I'm wondering if there's anything similar

[@fksebati]

Hi Claire, you can do Rows with a TRX band you can also do inverted rows if you have a low bar that's still engaging the back muscles.

[@FaresKsebati]

Check out the dryland training plans & workouts in the MySwimPro app! Get 30 days free :) myswimpro.com/blog/2020/03/27/myswimpro-1-dryland-app-for-swimmers/

[@hamzamubarak6974]

Wow 🤩 this was so helpful thank you very much

[@emiliano3.14]

do you have somewhere i can copy and paste this?

[@fksebati]

See article and associated content on our website: myswimpro.com/blog/2018/10/04/dryland-exercises-for-swimmers/

[@raniaj8462]

Hi i am 15 and I am joining swim time in the fall. I am not super strong though and owuld like to increase my strength. would this be a good thing for me to do that and prepare myself to swim?

[@FaresKsebati]

Absolutely! Check out the dryland training plans in the MySwimPro app to help you get in shape for swim season!

[@gloriacoodood2287]

im 15 too and starting swim in the summer! actually I'm starting in 4 days! wish me luck lol and good luck to you too!!

[@FaresKsebati]

@@gloriacoodood2287 Good luck!

[@juanrozo7781]

Thank you so much for this! Great workout.

[@FaresKsebati]

We're glad you enjoyed it!

[@leoleen5491]

Dat cute guy forgot to mention that wide push-ups can break your shoulders on the mater that you will never recover it back as it was before trauma.

[@Eldar_MCOC]

Fares and the team…do you have any links or voucher codes for basic dry-land equipment - I’ve just started doing some of your dry land workouts and don’t have things like medicine balls, Swiss balls, stress bands, skip ropes… I’ve seen you link to money-off deals for other stuff so maybe you have something like this for exercise equipment, I hope!

[@WokStarKen]

Where can I get one of those shirts?

[@FaresKsebati]

Register for World Swim Day ( registration is free) and you can purchase a shirt as an add on! worldswimday.org/

[@Ricktosempra]

ideally for how much time you should be able to hold plank position for?

[@fksebati]

With a strong core - 60 seconds with good form should be doable. After that point of stability and strength it's better to focus on variations like demonstrated in the video rather than going for longer than 1 minute.

[@Ricktosempra]

@@fksebati should i master the initial set of exercises and then move to advanced workout?or do it together?

[@fksebati]

@@Ricktosempra master initial movements, perfect those then move on to more advanced.

[@shwetashah8803]

u make every thing look easy

[@melorysorensangbam8157]

Thank a lot master I want more exercise from doing this exercise I can join national level swimming competition before I was not selected but this time I am selected

[@FaresKsebati]

Congratulations on being selected! Keep us updated on how you are doing!

[@leomikeg3669]

Hey Fares, I wanted to know, between dryland workouts and actual swimming, what should the workout schedule look like for an entire week? Would you do dryland MWF and swimming on TTS, or should there be a rest day in between each workout? I'm 39 and would like to incorporate swimming, with dryland type workouts and distance running.

[@fksebati]

Great question. This really depends on your current routine (both in and out of the water), goals, time to train and other daily routine factors. In general, your plan of 3x swim and 3x lift alternating days can work great as long as you're consistent and not overdoing it (meaning losing good technique) in the pool and gym. You can even do more if you're routine is already something like this and dial it back ever 2-3 weeks with a 'recovery' week where you swim less volume and a little bit less intensity/variability in the gym.

[@leomikeg3669]

Awesome. Thank you for the quick response and thank you for making these videos. @@fksebati

[@rock3713]

Please advise whether I should do weight training and then do swimming or before weight training.

[@fksebati]

Great question. I wrote an article about this: myswimpro.com/blog/2016/11/20/weight-training-before-swimming-whats-the-right-order/

[@Believer110]

Is there any dryland exercises to improve kicking power for swimming.

[@FaresKsebati]

Yes! You can try burpees, lunges, donkey kicks or squats, to name a few.

[@playpusboi5345]

I have a question I want to do extra work by doing dryland outside of swim practice would this make me faster if I did it the same day of practice

[@thewholehealthlab]

Killer. Love it, thank you!

[@FaresKsebati]

Thanks for tuning in, Justine! Happy swimming :)

[@donnovicki9771]

American Ninja Warrior is calling you Fares.

[@fksebati]

haha I'll stick to the pool and gym, thanks for dropping by! More dryland videos to come! 💪

[@giacomorotondi7251]

How do you put the weight over your back when you do pushups?

[@FaresKsebati]

Great question: Go on your knees and hands with the weight plate next to you. Next, while your back is flat and parallel to the ground you lift the plate onto your back. You should be on your knees and then you can easily move to the pushup position. You an also have a friend carry the weight and put it on your back once you're in pushup position.

[@giacomorotondi7251]

@@FaresKsebati i'll go for the friend since i need two or more plates

[@kendras1005]

Giacomo Rotondi are you italian? because me too :)

[@giacomorotondi7251]

@@kendras1005 yes

[@victorianiska9179]

Is the dynamic workout something you can do before a race?

[@marker4461]

Yes!! You should always be stretching before any swim

[@mohammadbakhtiari9569]

I should to start these training replace of my swim practice bc of bad corona ...

[@FaresKsebati]

Yes! We've added tons of Dryland Workouts to the MySwimPro app! Stay Safe and Happy Dryland Training!

[@zhilahaghbin4766]

thanks, very effective

[@vavava628]

I learned this was posted on Wednesday

[@igorplebankiewicz1114]

How many times a week should I do this

[@carlossantamaria1820]

How many times a week can I do The Second routine? Can I try it Monday, wednesday and friday?

[@fksebati]

Yes - 3x/week is great. You can increase intensity and speed overtime as you get more efficient and stronger.

[@carlossantamaria1820]

How many days a week can I do this?

[@fksebati]

I recommend 2x/week on the lower end and up to 4x/week on the higher end. Key is being consistent!

[@srt9494]

Hi. should the advanced workout be coupled with the basic workout or should i ditch the basic if i begin doing advanced ? Also, the body part that feels most affected for me during long swim periods are my shoulders. any warmups or stretches i can add that focuses on shoulders?

[@fksebati]

They're two separate workouts. If you can do the advanced version, start there. For back and shoulder stability workouts - see this video: kzbin.info/www/bejne/kITNXp-ijLWIeqs

[@srt9494]

@@fksebati thanks 👍

[@sanjayaweeratunga6084]

Great work 👍🏊

[@hinakotakami3463]

Hi does swimmers needs to hit the gym ?

[@fksebati]

Out of water training is completely optional; however, I do advise some strength training to prevent injury and improve performance. 2x per week for as little as 15 minutes is a great start. I advise 3x/week for 30-minutes to maximize the benefit.

[@mattt1286]

The plank progressions at beginner routine are tough, i can only manage 5. Is that normal?

[@jasondomenikos6416]

Hello I am 17 years old and I do every day practice in the pool, will it help me of being faster in 200metres of freestyle?

[@fksebati]

Yes - strength training can help you increase performance through power and muscle engagement. Be sure to talk to your coach and practice good technique and mobility.

[@jasondomenikos6416]

@@fksebati thank you, is it true that swimmer's must not do training in the gym with weights, because it will not help you? For example is it better do do push ups and abs? And does jogging helps the swimmers? Because I am running for about 5 kilometers every day. Thank you

[@fksebati]

@@jasondomenikos6416 This mostly depends on the swimmer's training background. If you've never done any out-of-water training, then bodyweight is going to be enough to get started. If you're well conditioned in dryland training, then adding a strength component with weights will help get you to the next level. Jogging is a form of cross training, but if you swim everyday, you're already getting a lot of cardiovascular training from the pool and running will have a minimal added training benefit as compared to developing strength out of the water.

[@jasondomenikos6416]

@@fksebati for example, my team will do double practices in a day. And I live far from the swimming pool, so will jogging help me? Will the other will be swimming I will be running and then I will go to the swimming pool. What do you think?

[@fksebati]

Dikefalos Aetos12345 it can. I recommend dryland exercises where it’s safe to do.

[@eileenleblanc7866]

Thank you

[@gajendra4821]

about how much time will it take for this to start being effective (just an estimate)

[@FaresKsebati]

We recommend sticking to a dryland routine for at least 2-3 months before you start to see measurable strength gains and progress!

[@gajendra4821]

@@FaresKsebati thx

[@gajendra4821]

i jump roped for 2-3 months before quarantining and it helped a lot and during quarantine my fitness level dropped again and I started jump-roping for 2 ish months now and I have not seen much difference. any ides why this might be happening

[@FaresKsebati]

@@gajendra4821 You may need to challenge yourself a bit more to see results! Try changing up your intervals or intensity!

[@gajendra4821]

@@FaresKsebati thx ill try that

[@md.jamilhossain3707]

wow! very impressive.

[@donnovicki9771]

New to the channel. Great video. Was wondering if you could give a little info about yourself Fares? Thank you.

[@FaresKsebati]

Glad you enjoyed the video! Welcome to the community! Fares is an internationally recognized swim coach and swam at Wayne State University. He is an ASCA Fellow and is a 3x U.S. Masters Swimming National Champion. www.linkedin.com/in/faresksebati/

[@dimasvenerando1163]

Very good !!! 👏👏👏

[@FaresKsebati]

Thank you! Check out more at www.myswimpro.com/blog

[@НикитаБочкарев-о6ц]

Great video!

[@FaresKsebati]

Thanks!

[@ashishtomar289]

At what age swimmers should start training in Gym means lifting weights??..

[@FaresKsebati]

That's a great question. You can start 'dryland training' at any age - this doesn't mean heavy weight lifting. Dryland training can be as simple as jumping jacks, situps, pushups, etc. Even as an age-group swimmer (age 9-13), this can be done 1-2x/week. As the swimmer gets older, the intensity and frequency can be increased. There is no set age, it depends on the athlete's prior conditioning, and the training involved.

[@fowleronline]

@@FaresKsebati My 13 year old daughter is attending dryland training as part of her swim programme. She's finding the pull-ups and press ups difficult, impossible with a weight on her back, also hip hinges. Do you think the weights are essential for a pre-puberty child? Surely lower weight dumbells would be adequate at her age and stage of development? She's comfortable with the rest of the dryland exercises.

[@fksebati]

@@fowleronline dryland is a great total body workout for any age. Heavy weight training should only be added on once there is a foundation of technique and strength. Working with the coach will be best to evaluate how to progressively increase this resistance training.

[@David-bk9ic]

Great information and video.Should I keep with advanced if it took me 25 mins and my heart rate was hitting 170 😂?

[@Yamaha_Bolt]

No deadlifts or squats or lat/chest workout needed?

[@arjanbaken2225]

Getting exhausted jsut lookign at the basic workout. Lets see how this changes in a couple of weeks (hopefully ;))

[@dannyleon1297]

Arjan Baken just keep it up and don’t give up you got this

[@koderken]

These are all calisthenics. If you want to develop power, you're going to need to add resistance (weights) beyond your body weight. I think this qualifies more as conditioning than as strength.

[@26d8]

I am imagining myself doing monkey kicks in the gym and I am laughing at myself hard. :)) Great channel, Great video.

[@FaresKsebati]

Thanks for tuning in, Sam! Happy swimming :)

[@26d8]

@@FaresKsebati Thank you. I added all four to my drylamd workouts. :)

[@topbunnytv8015]

😂im about to do these today! I’m gonna did with the beginner sets😂

[@FaresKsebati]

Nice! Let us know how it goes!

[@thisisbob1001]

Dynamic stetch in. Good idea.

[@tamdoan3074]

Nice

[@FaresKsebati]

Happy Swimming!

[@legendsage1325]

What age is a good age to be in competitive swimming level

[@georgepinal4977]

Any age. There are masters swimmers in their 80s competing

[@mr.sexyback7142]

Can I do pull ups before push ups?? .. I can't do pull ups when I do push ups first

[@FaresKsebati]

Yes - do your weakest activity first so you're body is fresh.

[@mr.sexyback7142]

@@FaresKsebati thank you sir! I'll make this my every other day workout 😊

[@carlossantamaria1820]

Hi, i would like to alternate all The exercises from all of your dryland videos, but I dont know how, can you give me a dryland routine for The whole week? I would really appreciate it.

[@carlossantamaria1820]

..

[@lilianfrisbie9184]

anyone quarantined and trying to stay fit...?? just me? ok...

[@fksebati]

I'm with you! Join us for the next LIVE workout and join our fb group: facebook.com/groups/827776623989273/

[@joshuaong5503]

I can't even do more than 4 pull ups. What can I do to improve this?

[@fksebati]

4 is awesome. First step to do more is make sure you do full range of motion pullups. Once you can master 4 pullups (all the way down and all the way up), try doing them when you're fresh (beginning of the workout) - you might be able to do more right now and just don't know it if you're always fatigued when you start. If 4 is your max, then break it up - go 10 sets of 1 pull up. Once you can do that with 20-30 seconds rest in between either do 10 sets of 2 pullups or keep doing 10 sets of 1 pullup until you can do that with less rest between. Then do 5-10 sets of 3 pullups...by this point you will be able to do more than 4 pullups continuously because you've built up a volume of doing 15-30 pullups in a workout.

[@joshuaong5503]

@@fksebati thank you. This plan of yours will be in my programme! Stay tuned will update in a few months!!!

[@fksebati]

Josh looking forward to hearing about your success!

[@Gymrat16789]

@@joshuaong5503 no YOU WONT LMAO

[@knowledgeinformation4045]

Nice sir.

[@BruceWayne-us3kw]

I used to use MySwimPro. Then I joined a swim club. I hate swimming at the Y.

[@BruceWayne-us3kw]

Cookie yes it is except for when there’s a bunch of old people getting in the way of your workout forcing you do workout at very inconvenient times.

[@ahmadfarhat6436]

Would also help if you were 6'4

[@brooksmatetich6830]

Tou dont need to be tall to go fast but it does help