Free work outs

Strength and Conditioning   Session 1 Weights 150 Choice Reps 2x(shoulder rss+10 clam shells) 2x(10 dislocations +10 glute raise) 2x NCT A) Clean and Push Press 8×3 (increase resistance) B) Pull ups + Push ups 3x (8+12) C) Split squat 3x(8+8) D)Walking Plank 4×6 Session 2 TRX Circuit (3-5 rounds) 10 squat+row 10 push up 10 T-pull 10 fall out … Read More

Meta4mance Coach Up Program for Swimming Coaches

Are you a swimming coach looking to equip yourself with more knowledge and skills? Are you passionate about swimming, coaching and performance? Do you strive to offer your swimmers the best possible coaching? Do you dream of taking swimmers to their full potential? Well at Meta4mance we are passionate about coaching and coaches.  If this appeals to you please read … Read More