I’ve been having physio for a bulging disc & sciatica which included me doing exercises everyday (knee rolls / pelvic tilts / bridge / sciatic stretches etc) and has improved quite a bit over recent months. I swim 4 times a week with distances of around 2k per session during the week and then 3.5k on a Sunday. To supplement this I decided to include some basic strength training on days when I’m not swimming and could do with some advice about how to structure the workouts.
My current week is;
Monday – Evening walk followed by Stretches & strength building
Tuesday – Stretches only & swim (2k)
Wednesday – Physio (strength & mobility) – Swim training (1-1.5K with various drills include)
Thursday - Evening walk followed by Stretches & strength building
Friday - Stretches only & swim (2k)
Saturday – Walk followed by Stretches & strength building
Sunday – Stretches only & swim (2k)
My stretch / strength session is something along the lines of;
Various stretches for warm up (head working down)
3 x 10 push ups
3 x 10 crunch
3 x 5 leg raises (holding for 10 each time)
3 x 20 dumbbell press (5kg each) laid on back pushing weight up
3 x 20 laid on back lifting weight (4kg kettlebell) from floor above head to above face with legs raised and fee touching
3 x 20 bicep curls (5kg dumbbell each hand or with resistance band)
In between each of the above I generally do some mobility stretches and then I normally finish with a some more stretching. With the back issues I’m being careful not to push myself too much and the current work out has not caused me any issues over the past few weeks I’ve been doing it.
So not sure if this is the right way to do things or should I do all 3 sets of push ups with a 20 sec rest between and on to the next exercise and do this for all the strength work, or is it better to do 1 set then move onto the next exercise and so on come back round to the start.
If it helps I’m not looking to bulk up this is more about building my upper body & core for swimming and to get some muscle definition. My legs have become quite tone with swimming so it would be nice to spread it all over. My weight has gone from 102kg in April to 89.1kg now and still working on losing more.