Zack Kundel - Head Swim Coach: zkundel@smith.edu

Week 6 - Workout

Week 7! Not much will change this week. Your plan should be pretty similar (or even identical) to week 6. I want your workouts to be the same this week, so you can start to get the feeling of what periodization is. We will learn about periodization in week 8, so for now just hone into any feelings of change or similarities in your workouts from week 6 to week 7. If you can, challenge yourself to write these ideas down in your wellness journal!

Strength Training

For week 7, keep your strength program the same as last week (week 6)! Do you notice any changes or adaptations? What is your favorite exercise? Which one do you like the least? Why? Are you sore? Where? Looking forward, what exercises do you think you will want to keep the same, change, or modify? For reference, below are the list of all previously introduced exercises:

Core

• Crunches
• Situps with a twist
• Supermans
• Planks
• Bicycles
• Russian Twists
• Dead Bug

Upper Body

• Tricep Dips
• Arm Raises
• Bicep Curls
• Push Ups
• Tricep Overhead Extensions
• Snow Angels
• Bent Over Row

Lower Body

• Lunges
• Calf Raises
• Air Squats
• Donkey Kicks
• Step Ups:
• Side Lunge

Aerobic Training

Just like in your strength workout, keep your aerobic training the same as last week! Other than getting some good workouts in, the secondary goal for week 7 is to try and really get in-tune with your body. Analyze and take notes on how you are feeling during your workouts compared to last week. Are you more tired, do you feel the same, or feel better than last week? Why do you think that is? Write ideas down in your wellness journal! Just for reference, here are the aerobic workout options from week 6:

1) 30-40, or even 45 minutes of aerobic exercise three days per week. Keep intensity the same as last week, but try to go for a longer duration. Keep the exercise the same as last week, so that it is a comparable increase.

2) 25-35 minutes of aerobic exercise four days per week. Keep intensity the same as last week. Keep the exercise the same as last week, so that it is a comparable increase.

Stretching

Continue the stretching plan you started in week 5! Again, note any changes or similarities. Are you starting to get used to stretching? What is working? What isn't working? Record it so you don't forget!

Wellness Tip of the Week

A big part of wellness is nutrition! Above is a nice introductory article on eating healthy. Take a look, explore, and follow some of the links for some quick easy tips on nutrition. Nutrition has a big impact on how your feel and perform during your workouts, so if you can, take note of your nutrition habits in your wellness journal as well! If you didn't feel good in a workout, think about what you ate that day, or even the day before. Maybe you didn't eat enough to eat and you your blood sugar was low, which caused some fatigue! If you can hone into the nutrition piece this week, it will certainly increase your knowledge around effective training and help you to understand your body a little better.

Below are some quick tips on healthy eating:

• Try to have a healthy relationship with food
• Think "what can I eat" vs. "what shouldn't I eat"
• Everything in moderation
• Eat balanced, colorful meals
• Try to eat "real" foods, with natural ingredients
• Would your great-grandmother recognize the food?
• Eat foods you enjoy eating!
• "You are either fueling up, or refueling for exercise"