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FIRST MONTH
Endurance Training
Same Jaise Swimming Me Main Training Start Karne Se Phle Swimmers Endurance Workouts Karte Hai Usi Trah Land-Training Me Bhi Main Workout Ke Phle Endurance Workout Jaruri Hai Isliye Gym Join Krne Ke Baad Direct Badi Machines Par Na Jaye Balki Normal Exercise Se Shuru Kre. Agar Dumbell Ka Use Kre Bhi To Low Weight Ke Sath Kam Reps Lgaye Or Rest Ka Time Bhi 15-20 Sec Tak Rakhe. Isi Trah Baki Exercise Ko Start Kre. Niche Workout Ka Chart Diya Gya Hai Use Follow Kare.
Early Season-Ke Lie Endurance Lifting Training , Mon-Wed-Fri
15-20 Sec Ka Rest
| Exercise | Week 1 | Week 2 | Week 3 | Week 4 |
| Incline Hammer Strength Chest Press | 3×12 | 3×15 | 3×20 | 3×25 |
| Standing Pull Downs | 3×12 | 3×15 | 3×20 | 3×25 |
| Narrow Grip Seated Row | 3×12 | 3×15 | 3×20 | 3×25 |
| Seated Shoulder Raises | 3×12 | 3×15 | 3×20 | 3×25 |
| One Arm Standing Tricep Press | 3×12 | 3×15 | 3×20 | 3×25 |
| Seated One Arm Curls | 3×12 | 3×15 | 3×20 | 3×25 |
| Wide Grip Lat Pull Downs | 3×12 | 3×15 | 3×20 | 3×25 |
| Step Ups | 3×12 | 3×15 | 3×20 | 3×25 |
| Seated Quad Extensions | 3×12 | 3×15 | 3×20 | 3×25 |
| Hamstring Curls | 3×12 | 3×15 | 3×20 | 3×25 |
| Seated Independent Calf Press | 3×12 | 3×15 | 3×20 | 3×25 |
| Seated Leg Press | 3×12 | 3×15 | 3×20 | 3×25 |
2ND AUR 4TH MONTH KE LIYE WORKOUT
Strength Training
2nd Aur 4th Month Ki Training/Workout Heavier Hoti Hai Baki 1st Aur 3rd Month Ke Comparison Me, Research Se Pta Chla Hai Ke Alternate Month Par Heavier Workout Karne Se Strength Or Power Me Increment Hota Hai. Jaise Swimming Me Ham Agar Ek Din Hard Workout Karte Hai To Uske Next Din Usse Thoda Kam Strength Ka Workout Karte Hai Taki Muscles Me Pressure Na Pde. Aur Dusri Baat Ye Hai Ki Jaise 1st Month Me Ham 15 Se 20 Sec Ka Rest De Rhe The Ab Wo Rest Badh Kar 1min Ho Jayega.
Month Ki Trah Hi Week Ko Bhi Divide Kiya Gya Hai Jo Ki Chart Me Include Hai Aap Use Hi Follow Kare. Jaise Jaise Reps Ke Number Kam Honge Waise Waise Weight Ka Amount Increase Hoga.
Power Lifting, Mon-Wed-Fri
| Exercise | Week 1 | Week 2 | Week 3 | Week 4 |
| Incline Hammer Strength Chest Press | 3×12 | 12-10-8 | 10-8-6 | 10-8-6 |
| Standing Pull Downs | 3×12 | 12-10-8 | 10-8-6 | 10-8-6 |
| Narrow Grip Seated Row | 3×12 | 12-10-8 | 10-8-6 | 10-8-6 |
| Seated Shoulder Raises | 3×12 | 12-10-8 | 10-8-6 | 10-8-6 |
| One Arm Standing Tricep Press | 3×12 | 12-10-8 | 10-8-6 | 10-8-6 |
| Seated One Arm Curls | 3×12 | 12-10-8 | 10-8-6 | 10-8-6 |
| Wide Grip Lat Pull Downs | 3×12 | 12-10-8 | 10-8-6 | 10-8-6 |
| Step Ups | 3×12 | 12-10-8 | 10-8-6 | 10-8-6 |
| Seated Quad Extensions | 3×12 | 12-10-8 | 10-8-6 | 10-8-6 |
| Hamstring Curls | 3×12 | 12-10-8 | 10-8-6 | 10-8-6 |
| Seated Independent Calf Press | 3×12 | 12-10-8 | 10-8-6 | 10-8-6 |
| Seated Leg Press | 3×12 | 12-10-8 | 10-8-6 | 10-8-6 |
THE THIRD MONTH
Speed Training
3rd Month Me Speed Work Hai. Jaise Apko 50m Freestyle 25sec Me Karna Hai To Apko 1sec Per Cycle Karna Hoga Yani 1 Sec Me 2meter. 3rd Month Me Sabki Workout Ke 3 Sets Hai Aur Sare Sets Race Tempo Par Krna Hai. Swimming Wale Example Ki Trah Aapko 21 Reps In 21 Seconds Me Krna Hi Hai Aur Isi Trah Baki Ke Sets Me Bhi Karna Hai.
Weight Lifting Ke Beech Me 30 Sec Ka Gap Hoga.
Is Workout Ke Dauran Aapko Mahsush Hoga Ki Aapke Muscles Me Lactic Acid Ban Rha Hai Jo Aapko Weight Uthane Me Dikkat Paida Kar Rha Hai Same Usi Trah Jab Aap Sprint Bhagte Hai 50m Free Ka To Kuch Sets Baad Apke Hath Ki Muscles Me Lactic Acid Banne Ke Karan Hath Se Power Kam Lgta Hai. Bas Yahi Wo Key Point Hai Jispr Aapko Work Karna Hai Aur Yakin Amniye Agar Aapne Ispar Jeet Paa Li To Swimming Me Apki Performance Bahut Hi Tezi Ke Sath Improve Hogi. 100m Ki Race Me Last Ke 10m Me Wahi Swimmers Baji Marte Hai Jinhone Land Workout Me Lactic Workout Kiya Ho.
5 Weeks Before Competition-Speed Lifting, Mon-Wed-Fri
- Week 1-30 Seconds Rest.
- Weeks 2 And 3-1 Minute Rest.
- And Week 4-2 Minutes Rest. Goal :- To Keep Speed At 1 Rep Per Second
| Exercise | Week 1 | Week 2 | Week 3 | Week 4 |
| Incline Hammer Strength Chest Press | 3×21 | 3×10 | 2×10 | 10 |
| Standing Pull Downs | 3×21 | 3×10 | 2×10 | 10 |
| Narrow Grip Seated Row | 3×21 | 3×10 | 2×10 | 10 |
| Seated Shoulder Raises | 3×21 | 3×10 | 2×10 | 10 |
| One Arm Standing Tricep Press | 3×21 | 3×10 | 2×10 | 10 |
| Seated One Arm Curls | 3×21 | 3×10 | 2×10 | 10 |
| Wide Grip Lat Pull Downs | 3×21 | 3×10 | 2×10 | 10 |
| Step Ups | 3×21 | 3×10 | 2×10 | 10 |
| Seated Quad Extensions | 3×12 | 3×10 | 2×10 | 10 |
| Hamstring Curls | 3×21 | 3×10 | 2×10 | 10 |
| Seated Independent Calf Press | 3×21 | 3×10 | 2×10 | 10 |
| Seated Leg Press | 3×21 | 3×10 | 2×10 | 10 |