{"id":86833,"date":"2021-05-28T13:00:54","date_gmt":"2021-05-28T11:00:54","guid":{"rendered":"https:\/\/blog.arenaswim.com\/?p=86833"},"modified":"2021-05-28T18:21:39","modified_gmt":"2021-05-28T16:21:39","slug":"outdoor-workouts-for-training-like-a-pro","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/en\/dryland-training\/outdoor-workouts-for-training-like-a-pro\/","title":{"rendered":"Outdoor workouts for training like a pro"},"content":{"rendered":"<p>We all know how important it is for both competitive and non-competitive swimmers to incorporate weight training in the gym alongside their workouts in the pool. What you do outside the pool can help swimmers of all standards make the kind of progress they are aiming for.<\/p>\n<p>But not everybody has the money or opportunity to train in a well-equipped facility like a gym. If that is the case with you, here are some suggestions you will definitely find interesting.<\/p>\n<h2><span class=\"TextRun SCXW17993566 BCX0\" lang=\"EN-GB\" xml:lang=\"EN-GB\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW17993566 BCX0\">As the weather improves, here is a set of exercises that are perfect for outdoor training.<\/span><\/span><\/h2>\n<p><span class=\"TextRun BCX0 SCXW233067573\" lang=\"EN-GB\" xml:lang=\"EN-GB\" data-contrast=\"none\"><span class=\"NormalTextRun BCX0 SCXW233067573\">Training out of the water is vital to get really fit for swimming.<\/span><\/span><\/p>\n<p>Parks, beaches and outdoor public facilities can be turned into gyms, the important thing is to know how to make the most of everyday objects. In a park, for example, the benches can be used as steps or used for attaching TRX equipment, without forgetting all the places you can use for doing pullups and other exercises.<\/p>\n<h2>The following is a list of exercises divided up into different muscle groups, plus some tips about training methods incorporating these exercises.<\/h2>\n<p>Some of them will involve the use of equipment, like for example a mat or TRX gear, but most of them can be done without any particular training aids.<\/p>\n<h3>Warmup<\/h3>\n<p>If you are outdoors, what could be better than a nice run to warm up and get your body working properly? 10 minutes running combined with occasional arm rotations for your shoulders.<\/p>\n<h3>Core Stability<\/h3>\n<ul>\n<li>Front plank<\/li>\n<\/ul>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-86959 size-full\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2021\/05\/plank.jpg\" alt=\"Outdoor workouts for training like a pro\" width=\"100%\" height=\"100%\" srcset=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2021\/05\/plank.jpg 800w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2021\/05\/plank-300x225.jpg 300w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2021\/05\/plank-768x576.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>Side plank<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h3><span class=\"TextRun BCX0 SCXW184498107\" lang=\"EN-GB\" xml:lang=\"EN-GB\" data-contrast=\"none\"><span class=\"NormalTextRun BCX0 SCXW184498107\">Exercises to strengthen your lower back<\/span><\/span><\/h3>\n<div class=\"video-container\"><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/rVYGuhVWVsA\" width=\"100%\" height=\"100%\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><\/iframe><\/div>\n<div><\/div>\n<h3><\/h3>\n<h3>Chest<\/h3>\n<ul>\n<li>Press Ups<\/li>\n<\/ul>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-86949 size-full\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2021\/05\/push-ups.jpg\" alt=\"Outdoor workouts for training like a pro\" width=\"100%\" height=\"100%\" srcset=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2021\/05\/push-ups.jpg 800w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2021\/05\/push-ups-300x225.jpg 300w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2021\/05\/push-ups-768x576.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<ul>\n<li><span class=\"TextRun SCXW67698371 BCX0\" lang=\"EN-GB\" xml:lang=\"EN-GB\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW67698371 BCX0\">P<\/span><span class=\"NormalTextRun SCXW67698371 BCX0\">ress-ups with your hands resting on a\u00a0<\/span><span class=\"NormalTextRun SCXW67698371 BCX0\">bench<\/span><\/span><\/li>\n<li><span class=\"TextRun SCXW92213534 BCX0\" lang=\"EN-GB\" xml:lang=\"EN-GB\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW92213534 BCX0\">P<\/span><span class=\"NormalTextRun SCXW92213534 BCX0\">ress-ups with your feet resting on a\u00a0<\/span><span class=\"NormalTextRun SCXW92213534 BCX0\">bench<\/span><\/span><\/li>\n<li><span class=\"TextRun SCXW203683038 BCX0\" lang=\"EN-GB\" xml:lang=\"EN-GB\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW203683038 BCX0\">TRX\u00a0<\/span><span class=\"NormalTextRun ContextualSpellingAndGrammarErrorV2 SCXW203683038 BCX0\">c<\/span><span class=\"NormalTextRun ContextualSpellingAndGrammarErrorV2 SCXW203683038 BCX0\">ro<\/span><span class=\"NormalTextRun ContextualSpellingAndGrammarErrorV2 SCXW203683038 BCX0\">ss-overs<\/span><\/span><\/li>\n<\/ul>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-86868 size-full\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2021\/05\/Croci-con-TRX.png\" alt=\"Outdoor workouts for training like a pro\" width=\"100%\" height=\"100%\" srcset=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2021\/05\/Croci-con-TRX.png 800w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2021\/05\/Croci-con-TRX-300x225.png 300w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2021\/05\/Croci-con-TRX-768x576.png 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<h3><\/h3>\n<h3>Back<\/h3>\n<ul>\n<li><span class=\"TextRun SCXW108992381 BCX0\" lang=\"EN-GB\" xml:lang=\"EN-GB\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW108992381 BCX0\">Pull-ups<\/span><\/span><\/li>\n<\/ul>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-86850 size-full\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2021\/05\/Trazioni-alla-sbarra.jpg\" alt=\"Outdoor workouts for training like a pro\" width=\"100%\" height=\"100%\" srcset=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2021\/05\/Trazioni-alla-sbarra.jpg 800w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2021\/05\/Trazioni-alla-sbarra-300x225.jpg 300w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2021\/05\/Trazioni-alla-sbarra-768x576.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<ul>\n<li><span class=\"TextRun SCXW170291416 BCX0\" lang=\"EN-GB\" xml:lang=\"EN-GB\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW170291416 BCX0\">TRX rowing exercises<\/span><\/span><\/li>\n<li><span class=\"TextRun SCXW29820611 BCX0\" lang=\"EN-GB\" xml:lang=\"EN-GB\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW29820611 BCX0\">Dips\u00a0<\/span><span class=\"NormalTextRun SCXW29820611 BCX0\">using a\u00a0<\/span><span class=\"NormalTextRun SCXW29820611 BCX0\">bench<\/span><\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h3>Legs<\/h3>\n<ul>\n<li><span class=\"NormalTextRun BCX0 SCXW230087765\">Squat<\/span><span class=\"NormalTextRun BCX0 SCXW230087765\">s<\/span><\/li>\n<\/ul>\n<div class=\"video-container\"><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/u4DS9Kkp2ls\" width=\"100%\" height=\"100%\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><\/iframe><\/div>\n<div><\/div>\n<ul>\n<li><span class=\"TextRun SCXW19687691 BCX0\" lang=\"EN-GB\" xml:lang=\"EN-GB\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW19687691 BCX0\">Squat<\/span><span class=\"NormalTextRun SCXW19687691 BCX0\">s with TRX<\/span><\/span><\/li>\n<\/ul>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-86880 size-full\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2021\/05\/Squat-TRX.jpg\" alt=\"Outdoor workouts for training like a pro\" width=\"100%\" height=\"100%\" srcset=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2021\/05\/Squat-TRX.jpg 800w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2021\/05\/Squat-TRX-300x225.jpg 300w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2021\/05\/Squat-TRX-768x576.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<ul>\n<li>Lunges<\/li>\n<li><span class=\"TextRun SCXW140225255 BCX0\" lang=\"EN-GB\" xml:lang=\"EN-GB\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW140225255 BCX0\">Split squat<\/span><span class=\"NormalTextRun SCXW140225255 BCX0\">s with one leg resting on a\u00a0<\/span><span class=\"NormalTextRun SCXW140225255 BCX0\">bench<\/span><\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-86856 size-full\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2021\/05\/Affondi-plinto.jpg\" alt=\"Outdoor workouts for training like a pro\" width=\"100%\" height=\"100%\" srcset=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2021\/05\/Affondi-plinto.jpg 800w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2021\/05\/Affondi-plinto-300x225.jpg 300w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2021\/05\/Affondi-plinto-768x576.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<ul>\n<li><span class=\"NormalTextRun BCX0 SCXW50286499\">B<\/span><span class=\"NormalTextRun BCX0 SCXW50286499\">ench jumps<\/span><\/li>\n<\/ul>\n<div class=\"video-container\"><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/Cmws-pRmb28\" width=\"100%\" height=\"100%\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><\/iframe><\/div>\n<div><\/div>\n<h2><span class=\"TextRun SCXW166489847 BCX0\" lang=\"EN-GB\" xml:lang=\"EN-GB\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW166489847 BCX0\">Choose your exercises and follow one of the following two training methods<\/span><\/span><\/h2>\n<h3>Classic method<\/h3>\n<p><span class=\"TextRun SCXW215785309 BCX0\" lang=\"EN-GB\" xml:lang=\"EN-GB\" data-contrast=\"none\"><strong><span class=\"NormalTextRun SCXW215785309 BCX0\">Perform <\/span><span class=\"NormalTextRun SCXW215785309 BCX0\">sets\u00a0<\/span><span class=\"NormalTextRun SCXW215785309 BCX0\">of<\/span><\/strong><span class=\"NormalTextRun SCXW215785309 BCX0\"><strong>\u00a0a certain number of reps varying from 5-30<\/strong> (according to the difficulty\u00a0<\/span><span class=\"NormalTextRun SCXW215785309 BCX0\">of\u00a0<\/span><span class=\"NormalTextRun SCXW215785309 BCX0\">the exercise and your fitness level), with <strong>the number of s<\/strong><\/span><strong><span class=\"NormalTextRun SCXW215785309 BCX0\">ets<\/span><span class=\"NormalTextRun SCXW215785309 BCX0\">\u00a0varying\u00a0<\/span><span class=\"NormalTextRun SCXW215785309 BCX0\">from<\/span><span class=\"NormalTextRun SCXW215785309 BCX0\">\u00a02-5<\/span><\/strong><span class=\"NormalTextRun SCXW215785309 BCX0\">\u00a0depending on\u00a0<\/span><span class=\"NormalTextRun SCXW215785309 BCX0\">the number of exercises to be completed and the length of the training session.<\/span><\/span><\/p>\n<h3>Circuit Training<\/h3>\n<p><span class=\"TextRun SCXW93364530 BCX0\" lang=\"EN-GB\" xml:lang=\"EN-GB\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW93364530 BCX0\">It is a slightly more complicated method and <\/span><span class=\"NormalTextRun SCXW93364530 BCX0\">can be\u00a0<\/span><span class=\"NormalTextRun SCXW93364530 BCX0\">structured\u00a0<\/span><span class=\"NormalTextRun SCXW93364530 BCX0\">in various ways.<\/span><\/span><\/p>\n<p>1.<strong>Decide how long to perform each exercise and how much recovery between each exercise.<\/strong> Perform as many reps of each exercise as possible and use your recovery time to change position from one exercise to the next.<\/p>\n<p>2.Similar to the first method but <strong>choosing to perform a set number of reps<\/strong> (which may vary depending on the exercise you are doing).<\/p>\n<p>3.Instead of doing one circuit with lots of exercises, try creating <strong>mini circuits<\/strong> of 3-4 exercises following one of the two methods outlined above.<\/p>\n<p>&nbsp;<\/p>\n<p>Do at least <strong>10 minutes of stretching<\/strong> at the end of your training session. If you happen to be on a beach, by a lake, at the seaside or near a stretch of water, finishing your training session with 20\/30 minutes\u2019 swimming would be fantastic.<\/p>\n<p>Enjoy your training!<\/p>\n<hr \/>\n<h5>Articles you may also like&#8230;<\/h5>\n<p><a href=\"https:\/\/blog.arenaswim.com\/en\/fitness-wellness\/outdoor-training-its-good-for-you\/\">Outdoor Training: It\u2019s Good for You!<\/a><\/p>\n<p><a href=\"https:\/\/blog.arenaswim.com\/en\/training-technique\/outdoor-swimming-pools-summer-training-tips\/\">Outdoor swimming pools: summer training tips<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>We all know how important it is for both competitive and non-competitive swimmers to incorporate weight training in the gym alongside their workouts in the pool. What you do outside &hellip;<\/p>\n","protected":false},"author":1372,"featured_media":86896,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[12807],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Outdoor workouts for training like a pro - The arena swimming blog<\/title>\n<meta name=\"description\" content=\"As the weather improves, here is a set of exercises that are perfect for outdoor training.Training out of the water is vital...\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.arenaswim.com\/en\/dryland-training\/outdoor-workouts-for-training-like-a-pro\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Outdoor workouts for training like a pro - 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