Train Like Cesar Cielo The World Record Holder | Swimmer Strength

Put muscle mass on like the 50-m and 100-m Freestyle World Record Holder Cesar Cielo.

This is for advanced swimmers only who have a solid foundation of training. Follow along the workout:
Warm-Up (post swim)
Dynamic stretches
2x5 Deep Squat Hold
2x10 Scap Pullup
Barbell Warm-Up

Block A
BB Push Press 2x5, 2x4 @70-80%
Rest 60s

Block B
BB RDL 4x5 @78-82%
Rest 60s

Block C
Weighted Dips 3x6, 1x4
Rest 60s

Block D - Superset
Pullover 4x6
Chin-up 4x12
Rest 90s

Block E
Elevated Split Squat 3x5 ea
BB Biceps Curl 3x8
Rest 60s

Core
Supine Flutter Kick 2x45s
Prone Flutter Kick 2x45s
Plate Prone Arm Circles 2x5 eaWarm-Up (post swim)
Dynamic stretches
2x5 Deep Squat Hold
2x10 Scap Pullup
Barbell Warm-Up

Block A
BB Push Press 2x5, 2x4 @70-80%
Rest 60s

Block B
BB RDL 4x5 @78-82%
Rest 60s

Block C
Weighted Dips 3x6, 1x4
Rest 60s

Block D - Superset
Pullover 4x6
Chin-up 4x12
Rest 90s

Block E
Elevated Split Squat 3x5 ea
BB Biceps Curl 3x8
Rest 60s

Core
Supine Flutter Kick 2x45s
Prone Flutter Kick 2x45s
Plate Prone Arm Circles 2x5 ea

For more information & personalized strength training for swimmers:
http://swimmerstrength.com