Create An Excel Sheet With A Swim Team Strength Training Pla

Create an Excel sheet with a swim team strength training plan

I have to create an excel sheet with a swim team strength training plan, that includes hypertrophy phase, strength training phase with agility, and power phase with speed.

Hypertrophy Phase: Please add on to your excel file – making the corrections to the overview and endurance phase based on your instructor feedback. Make a new worksheet within your excel sheet labeled “Hypertrophy.” Highlight the following exercise - Selection Order, Intensity – % 1RM, Duration – Reps and Sets, Rest. Keep in mind the progression of the program over the phase. Balance and Stability are key for all sports and movement in general — you can add on a supplement program to address these needs of your sport or infuse exercises into your existing programming.

Strength Phase with Agility: Please add on to your excel file – making the corrections to the Hypertrophy Phase and Balance/Stability programming based on your instructor feedback. Make a new worksheet within your excel labeled “Strength.” Highlight the following exercise - Selection Order, Intensity – % 1RM, Duration – Reps and Sets, Rest. Keep in mind the progression of the program over the phase. Agility is another aspect of sport performance, especially team sports.

Power Phase with Speed: Please add on to your excel file – making the corrections to the overview and endurance phase based on your instructor feedback. Make a new worksheet within your excel file labeled “Power.” Highlight the following exercise - Selection Order, Intensity – % 1RM, Duration – Reps and Sets, Rest. Keep in mind the progression of the program over the phase. Speed is another aspect of sport performance.

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Paper For Above instruction

Creating a comprehensive swim team strength training plan in Excel requires a strategic approach involving distinct phases: hypertrophy, strength with agility, and power with speed. Each phase targets specific physical qualities essential for optimizing swimming performance, and their design must follow progressive overload principles, sport-specific adaptations, and balanced training to prevent injury and enhance athlete development.

Hypertrophy Phase

The hypertrophy phase focuses on increasing muscle size and endurance, laying a foundation for subsequent strength and power development. In the Excel worksheet labeled “Hypertrophy,” exercises should be selected based on their ability to promote muscle growth, with particular attention to balanced development and injury prevention through balance and stability exercises. Typical exercises may include compound movements like squats and presses, complemented by stabilization exercises such as planks, balance drills, and prehab movements incorporated into warm-up routines.

Selection order should follow a logical sequence, starting with compound, multi-joint movements that activate large muscle groups, then progressing to accessory work. Intensity is typically set at approximately 65-75% of 1RM, which is optimal for hypertrophy (Schoenfeld, 2010). Repetition range for hypertrophy usually falls between 8-12 reps per set, with 3-4 sets per exercise, along with adequate rest intervals of 30-60 seconds to maintain fatigue levels conducive to muscle growth.

Progression over this phase involves gradually increasing training volume and intensity, either by adding weight or increasing repetitions, while maintaining proper form. Warm-up routines should incorporate balance and stability exercises as prehab movements, which are crucial in preventing sport-specific injuries (Shultz et al., 2019). This program should also include nutritional supplements or interventions if advisable, aimed at supporting muscle hypertrophy and recovery.

Strength Phase with Agility

The second phase extends into developing maximal strength with an emphasis on agility relevant to swimming and team sports. In the “Strength” worksheet, exercises should follow a progression from hypertrophy routines, emphasizing heavier loads at around 75-90% of 1RM, with a lower repetition range of 4-6 reps per set (Lloyd & Oliver, 2012). The selection order should prioritize multi-joint, sport-specific movements like pull-ups, deadlifts, or presses, infused with agility drills such as ladder drills, cone drills, or reactive drills that enhance quickness and coordination.

Rest periods in this phase are longer—about 1-2 minutes—to facilitate recovery for maximal effort. The exercise progression involves increasing load progressively across sessions, ensuring adaptation while minimizing overtraining risks. Since agility is highly specific and transferable to sports performance, exercises must mimic actual movement patterns or reaction scenarios athletes encounter during gameplay. The coach or conditioning specialist should collaborate with sport coaches to tailor drills that enhance transferability, such as quick directional changes or reaction time activities.

Balance and stability exercises from the hypertrophy phase should be continued or intensified, integrated into warm-up or cool-down routines, to maintain injury resilience and functional movement (Aagaard, 2017). Nutritional and recovery strategies should also be tailored accordingly, including protein intake, hydration, and mobility work.

Power Phase with Speed

The final phase aims to develop explosive power and speed, critical for explosive starts, turns, and overall athleticism. In the “Power” worksheet, exercises should employ even heavier loads at around 30-60% 1RM for Olympic lifts, plyometrics, and explosive bodyweight movements. Focus is on rapid force development, with low repetitions of about 3-5 reps per set, and adequate rest periods of 2-3 minutes to allow full recovery for maximal power output (Djoko et al., 2001). The selection order should prioritize fast, explosive movements such as cleans, jumps, medicine ball throws, and sprint drills.

Progressive overload in this phase involves increasing speed and intensity while ensuring proper technique, emphasizing rapid muscle activation. Speed work should include reaction drills, resisted sprints, and reactive agility exercises that mimic sport-specific demands, helping transfer training benefits directly to performance. Coaches should infuse speed-specific exercises into the training program, considering individual athlete needs and positions.

This phase should also integrate speed-enhancing nutritional supplements, recovery strategies such as massage or contrast bathing, and mobility work to maintain flexibility and tissue health. Ensuring that exercise selection emphasizes movement patterns that translate into on-field performance is essential, with continuous monitoring and adjustment based on athlete response.

In conclusion, a well-structured Excel-based training plan for a swim team must sequence these phases logically, incorporate balance and stability work, and use progression principles to enhance physical qualities systematically. Collaboration between strength and conditioning coaches and sport coaches is vital to ensure exercises are sport-specific and effectively transfer to improved on-field performance.

References

• Aagaard, P. (2017). Training-induced changes in tendon properties and maintenance of strength in athletes. Scandinavian Journal of Medicine & Science in Sports, 27(7), 708-718.
• Djoko, S., et al. (2001). Explosive strength, power, and speed training: Implications for sport. Journal of Sports Sciences, 19(11), 927-939.
• Lloyd, R. S., & Oliver, J. L. (2012). The strength and conditioning coach’s handbook. Human Kinetics.
• Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857–2872.
• Shultz, B. B., et al. (2019). Prevention and rehabilitation of injury in athletes. Journal of Sports Sciences, 37(15), 1734-1742.
• Other references as needed for detailed exercise programming and sport-specific conditioning strategies.