ONLINE PERSONAL TRAINING

Are you looking for an online personal training coach for swimming?

Ox Strong Health is an attitude. A no-excuses-attitude, best described as an absolute total commitment to the overall aim of a project, by using everything available to achieve the goal.

IMPROVE YOUR SWIMMING

FREE VIDEOS, TIPS & WORKOUTS

ONLINE PERSONAL TRAINING

WHAT TO EXPECT

Our online personal training service provides clients with a personalised 1-1 training plan. 

The training plan is designed to meet your goals and ambitions. Are you a sprint swimmer looking to increase power and strength or an endurance swimmer looking to improve your ground reaction forces, giving you an advantage at the starts and turns?

Our training plans are updated weekly, giving you a personalised training plan to follow on a weekly basis. We will even be available for support and feedback.

Each purchase is valid for 4 weeks of training and is only £30.

ONLY £30

SAMPLE PLAN

SUMMARY

PHASE:
STRENGTH-POWER PHASE

DURATION:
1 HOUR

TRAINING EXPERIENCE:
1-2 YEARS

FOR WHO

This sample plan is scalable for all levels of swimmer, from novice to advanced. However, it is recommended that the swimmer is a good level of gym training experience. 

WHAT TO EXPECT

This training plan is taken from a macrocycle for a masters level swimmer, who is training for 50m Freestyle event at the GB Masters Swimming Championships. This is week 1 of the strength-power mesocycle phase.

 

WARM-UP

Dynamic Warmup

20 x Arm Circles
20 x Arm Swings
20 x Leg Swings

Repeat Twice:
10 x Squats
10 x T- Rotation
10 x Plank Arm Leg Raises

MAIN WORK

Power Complex:

3 Rounds of : {
5 x Power Cleans 
3 x Bench HOPS (EL)
}

Strength Complex:

3 Rounds of {

6, 4, 4 x Deadlifts 
6 x DB Press 
10 x Aleknas
}

Strength Complex

4 Rounds of {
6 x Bulgarian Single Leg Squat
6 x BB Reverse Pull-Up
8 x Walk-Outs
}

Circuit

3 Rounds of:
6 x Forward Lunge with Reach
6 x DB Push Press 
10 x Press-Up

CONTACT US

GET TO KNOW US FIRST ...

GET IN TOUCH WITH US TO SEE HOW WE CAN HELP YOU AS A SWIMMER OR AS A SWIMMING TEAM. WE WILL THEN ARRANGE A SUITABLE TIME WITH YOU TO DISCUSS OUR VISION, EXPERTISE, EXPERIENCE AND HOW WE CAN SUPPORT YOU. 

WHAT WE PROVIDE

macro cycle

MACRO, MESO AND MICRO CYCLES

Swimming is an all-year round sport, with little or no ‘off-season’. Therefore, working in collaboration, we will create an annual plan to target specific competitions during the year. We will create your annual plan, including mesa and micro cycles. Strength, power and speed will be carefully planned to ensure that you peak for the competitions that hold significant importance. 

SECURE TRAINING PLANS

Following completion of online forms and consultation. Your training plans will be uploaded to a secure area of the website. We are not a social media network. Training plans are personalised to your goals. We specialise in training plans for swimmers, powerlifters and functional fitness. 

Data

DATA CAPTURE

We use a number of data capture methods to ensure that you are progressing as planned and also enjoying the training that has been scheduled. Amendments are made to the planning documents where required. 

TECHNIQUE ANALYSIS

We use a number of tools and methods to analyse your form and technique. This will help improve your safety, performance and confidence. 

CUSTOMER TESTIMONIALS

I've always ignored the advantages of land training. Ox Strong Health really helped develop my upper body strength and explosive power.
John Rothery
Triathlete
I had an initial telephone conversation with Nathan. He understood exactly the type of home training I needed and tailor made a programme with the equipment I had. I received a weekly concise, targeted plan that I could fit in with my other training. It covered all key areas that you could so easily neglect and would help to keep you injury free. So straightforward and easy to follow. On top of that Nathan is always available to contact if you need any further advice. I wouldn’t hesitate to recommend him.
Claire B
Swimmer
Nathan really helped me on my journey towards becoming stronger and more powerful.
Georgina Burton
Georgina Burton
Powerlifter