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Virtual Online Training

Virtual Online Training

Welcome to the new 'Virtual Online Training' section of our website. The current situation is unprecedented and challenges us to find ways to keep our club active and training whilst respecting government guidance around social distancing.

Therefore, in order to stay physically, mentally and emotionally healthy we have developed this portal of activity for our membership via online delivery. New content will be added daily in order to keep things 'fresh' and hopefully, by the time we get back to the pool, we will have made some land 'gains' to sufficiently help us to pick up, where we left off.

Please continue to engage with your coaches in conjunction with this portal, they are still available to give you help and guidance.

In this section you will find:

  • Coronavirus (COVID-19): what you need to do
  • Strength and conditioning activities/worksheets
  • Swimming Psychology
  • Mental Health Awareness (NEW)
  • Swimming Nutrition
  • Motivational/Interesting Books
  • Audiobooks (NEW)
  • Educational Podcasts
  • Swimming Movies (NEW)
  • Inspiring/Education TED Talks
  • Educational Resources

 

Coronavirus (COVID-19) Guidance

Coronavirus (COVID-19) Essential Information

Swim England/Institute of Swimming Coronavirus (COVID-19) FAQs (NEW)

 

Land Training Activities

Most of these sessions require no equipment other than the odd bit of home furniture and most will last around 30-40 minutes.

The suggested strength and conditioning exercises posted on the 'Virtual Online Training' portal has been acquired from relevant and reputable sources and the neither Reading Swimming Club, coaches or Swim England will accept any liability for any injury or issue sustained from following such content.

SAFETY

Please be mindful that your safety is of paramount importance at all times. Therefore, you must ensure that the following guidelines are followed:

  • Consider the environment that you are training in.
  • If you're U18, ensure a parent has checked and confirmed you are training in an appropriate space
  • What is the floor like? Is it safe and will it stay so if it gets wet?
  • Train in a well ventilated area
  • Train using a exercise mat
  • If you intend on training outside, the same considerations must be made as if you were training indoors
  • Move everything that would pose a hazard out of the way before you begin
  • Ensure you have enough space to train safely
  • Remove any trip hazards
  • A responsible adult should be within proximity whilst you are training in order for them to deal with any issues that could potentially arise and to STOP the training session should there be any health and safety concerns
  • You should confirm to the coach (parent for under 18's) that you are fit and healthy for the intended training or seek medical advice should there be any doubt
  • Appropriate clothing should be worn at all times including suitable footwear, no jewellery etc.
  • Athletes must give their coach feedback if there are any problems or issues with any of their training sessions and have a session debrief if possible
  • You must ensure that you remain hydrated throughout your training sessions
  • Ensure that you keep pets and any other distractions away from you whilst undertaking training sessions

NB: If you intend on using equipment, it should be wiped clean before, during and after use 

 

StrengthLab

StrengthLab provides a fun, engaging way for you to learn fundamental movements and a scientifically sound programme.

  • 20 Exercises across 24 gradually increasing levels
  • 5 'Superheroes' each represent a different movement pattern
  • Built on latest sport science

Here are the details to get logged into StrengthLab:

https://strengthlab.co.uk

User ID: nocorona@strengthlab.co.uk 

Password: FightingTheGoodFight

 

Swimming Specific Yoga

Online Yoga Classes for Swimmers

Adam Peaty Race Clinics COVID-19 Resource Pack (NEW)

Swim England - Strength and Conditioning Exercises (Week 1) (NEW)

 

Swimming Psychology

Swimming with the Competitive Edge by Dr. Alan Goldberg is a comprehensive 22 audio swimming psychology programme (with training guide PDF) to help you develop the mind of a champion. Stay calm and composed under competition pressure. Master last minute negative thinking and doubts. Learn to focus on what's important both before and during your races.

Swimming with the Competitive Edge (Training Guide PDF) - Dr Alan Goldberg 

Track 1 - Introduction: The Importance Of The Mental Side

Track 12 - Using Pain and Fatigue To Go Fast

Track 2 - Developing The Motivation Of A Champion

Track 13 - The Biggest Cause of Choking and How to Avoid It

Track 3 - Hard Work: The Stuff Of Champions

Track 14 - Staying Calm Under Pressure Step 1: Learning To Read Your Nervousness

Track 4 - Rest Is An Important Part Of Training

Track 15 - Staying Calm Under Pressure Step 2: Techniques

Track 5 - Learning To Believe In Yourself

Track 16 - Staying Calm Under Pressure Step 3: Techniques

Track 6 - Maintaining A Winning Attitude

Track 17 - Staying Calm The Night Before The Big Meet

Track 7 - Developing The Self-Confidence of A Winner

Track 18 - Handling Last Minute Negative Thinking and Self-Doubts

Track 8 - Using Your Brain To Go Fast

Track 19 - Rebounding From Failure and Disappointment

Track 9 - Understanding The Concentration Differences 

Track 20 - Seeing Your Way To Championship Performance

Track 10 - Developing Championship Concentration

Track 21 - Using A Championship Race Plan To Swim Fast

Track 11 - Using Focal Points To Stay Calm and Go Fast

Track 22 - Solving Repetitive Performance Problems

 

 

Mind Training for Swimmers by Craig Townsend is a complete programme for all aspects of swimming improvement with mental training featuring eBook and audios.

Mind Training for Swimmers (eBook Programme PDF) - Craig Townsend (NEW)

 

Essential Info - Mind Training

Daily Training - Visualisation Mental Training

Sleep Subliminal Swimming Hypnosis

 

 

Swim England - Sport Psychology Support (Week 1) (NEW)

 

Mental Health Awareness

Swim England Mental Health and Swimming - Supporting Swimmers (NEW)

Mental Health and Education - the Swim England approach (NEW)

British Swimming - Positive Mental Health (NEW)

Awareness and Promotion of a Positive Mental Health Environment in Swimming (NEW)

USA Swimming - Mental Health for the Athlete, Coach and Organisation (NEW)

Tennessee Swimmer Mandy Banic Opens Up About Mental Health (NEW)

 

Swimming Nutrition

Nutrition for Swimmers by Gary Barclay and Megan McDonald

Nutrition for Aquatic Athletes by FINA (NEW)

Junior Swimmer - Fueling Active Kids by SDA (NEW)

Swim England - Nutrition to maintain workshop by Jasmine Campbell (NEW)

 

Books

Developing a Championship Mindset - Kara Lynn Joyce

The e-book takes a comprehensive approach to championship meet preparation, discussing everything that goes into helping swimmers perform at their best at the end of the season. From nutrition and hydration to confidence and visualisation, Kara walks swimmers through her tips and tricks for swimming fast at their big meets.

10 Minute Toughness Book - Jason Selk

10-Minute Toughness is more than just a book; it is a mental training program that every athlete should add to their daily routine. At the same time, it is incredibly helpful for entrepreneurs and creative people to improve mental toughness that helps to thrive in a competitive environment.

The Talent Code - Daniel Coyle

The Talent Code cracks open the myth of talent and breaks it down from a neurological standpoint into three crucial parts, which anyone can pull together to become a world-class performer, artist, or athlete and form something they used to believe was not even within their own hands.

Grit, The Power of Passion and Perserverance - Angela Duckworth

Grit describes what creates outstanding achievements, based on science, interviews with high achievers from various fields and the personal history of success of the author, Angela Duckworth, uncovering that achievement isn’t reserved for the talented only, but for those with passion and perseverance.

Pscyho-Cybernetics Book - Maxwell Maltz

Psycho-Cybernetics explains how thinking of the human mind as a machine can help improve your self-image, which will dramatically increase your success and happiness.

 

Audiobooks

You Are Awesome by Matthew Syed (NEW)

The two-time Olympian and bestselling author of Black Box Thinking turns his expertise to inspiring the next generation. A powerful, positive tool to help children find their self-belief.

The Champion's Mind by Dr. Jim Afremow (NEW)

Sports participation - from recreational to Olympic level is at an all time high. While the calibre of their performances may differ, athletes at every level have one thing in common: they want to excel. The Champion's Mind, sport psychologist Dr. Jim Afremow now offers the same advice he uses with Olympians including tips and techniques based on high-performance psychology research.

The Champion's Mind distills actionable advice into clear and concise steps for athletes looking to find confidence, concentration and mental preparedness-the mental edge that sets champions apart.

 

Educational Postcasts

Sports Thoughts - Wayne Goldsmith (NEW)

Wayne has more than 25 years thinking about sport for a living and has worked with Olympic gold medalists, premiership winning teams, highly successful coaches and travelled the world for more than a quarter of a century thinking and talking about sport.

Each episode of Sports Thoughts features ideas, information and inspirations drawn from Wayne's long and illustrious career in sport.

If you love Thinking about Sport - then think Sports Thoughts

Changeability

This weekly podcast from the UK’s Kathryn Bryant and Julian Illman provides interviews, tools, and techniques to make positive changes in your life by managing your mind.

Inspire Nation

Michael Sandler and Jessica Lee host this podcast to help you become healthier, more successful and happier. New episodes are released nearly every day and usually last between 1-1½ hours. They feature motivational speakers, health experts, athletes and regular, everyday people. The messages are a mixture of personal stories as well as useful techniques you can use to overcome obstacles and live a healthier, happier life.

Growth Mindset

A growth mindset is the belief that you can do anything if you work for it.

Your host Sam Harris finds remarkable individuals doing extraordinary things and breaks the processes down to show how anyone can achieve anything.

Champion's Mojo (NEW)

Champion's Mojo is a professional, well-connected, weekly podcast dedicated to inspiring, motivating and educating listeners to become champions in their own life. Michael Sandler and Jessica Lee host this podcast to help you become healthier, more successful and happier.

They interview champions, mostly swimmers and coaches, to share their experiences and offer advice, tips and insights into techniques champions use for achieving success, in sports and in life.

The Effortless Swimming Podcast (NEW)

Faster times and better technique aren't a guarantee when you train hard. What really makes a difference to your speed and efficiency in the water? The Effortless Swimming podcast helps make a complex sport really simple to better your swimming. They cover open water swimming, triathlon swimming and pool swimming. Hosted by Australian National swimmer and coach Brenton Ford.

 

Educational Resources

The Biology of Swimming

Contents

PART ONE: HOW THE SWIMMING MACHINE WORKS

Muscle - How it Works

  • Sarcomeres: The Base Unit of Muscle
  • Myosin Heads: The Movers
  • Swimming Long is Against Biology
  • Muscle Damage: Explaining Soreness

Energy Systems - The Ultimate Hybrid

  • ATP: Pure Energy
  • Phosphagen system: The Energy Already Sitting Around
  • Glycolysis: Burning sugar
  • Aerobic: Efficient Burning
  • The Race Chooses the Engine.
  • Fuel for each Engine

Muscle Types - Sprinter vs. Miler

  • The Spectrum: Fast vs. Slow Twitch Fibers
  • Number of Fibers vs. Size of Fibers
  • Changing-ish your Muscle
  • Sprinters in the Mile and Milers in the 50

The Motor Unit - The Basics of Control

  • The Nerve Highway
  • Motor units Big and Small
  • Different Strokes Means Different Motor Units
  • Unlocking your Nerve Potential

Cardio - The Pump that Never Stops

  • The Circuit: A Pump and the Blood Highway
  • VO2: How big is your Fire?
  • Cardiac Output: How the Pump Works
  • Explaining all your Worst Feelings

Lungs - Breathing and Acid Control

  • Getting the Air next to the Blood
  • Why do we Feel Air Hungry?
  • Dealing with Acid:  Lactate and CO2 in the Blood
  • Lung Capacity and Breathing Muscles

Lactate Threshold - The Ultimate Endurance Test

  • Following the Acid: Creation to Elimination
  • What is the Lactate Threshold?
  • How to Test the Threshold
  • Lactate Threshold Graphs for Sprinters and Milers

Hormones - Masters of the Machine

  • Training Hormones: Maintaining Sugars and Pressures
  • Recovery Hormones: Refuel, Rebuild, and Rehydrate

PART TWO: HOW THE SWIMMING MACHINE ADAPTS

The Basics - What's the Best Workout? 

  • Science studies in swimming: tough to generalize
  • Specificity: Get better by Doing
  • Playing the physics game vs. the biology game
  • Elite athletes: their start point and maximum ability to train

Endurance Training - Laying a foundation

  • Aerobic Power: VO2max Training
  • Aerobic Endurance: Mitochondrial Training

Sprint Training - Top speed that lasts

  • Speed Training: Nerves and Muscle Angles
  • Lactate Tolerance: Buffering and Hypertrophy

Motor Learning - Cementing Habits

  • Motor Pattern: Technique
  • Motor Learning: Writing Motor Pattern Programs
  • Taper- Super Compensating
  • Day by Day Changes during Taper
  • Types of Taper: Minor, Major, Retaper

Overtraining - Too Much of a Good Thing 

  • Over-reaching vs. Overtraining
  • What does Overtraining Look Like and How to Test for it
  • How to fix Overtraining and Stop it from Happening Again

Dryland - Building In-Water Power... Out of the Water

  • How Dryland Helps You Swim Faster
  • Circuit, Strength, Power and Speed Training
  • Flexibility: Increasing Power and Decreasing Drag

PART THREE: HOW THE SWIMMING MACHINE IS PERFECTED

Nutrition - Refuel, Rehydrate, Rebuild

  • What is Food?
  • Insulin, Glycemic Index and the Workout Loophole
  • Training and Competition Meal Plan
  • Micro-nutrients, Supplements and the Microbiome

Injury - Joints, Lungs and Ears

  • Joint Anatomy and Tendinitis
  • Swimmer's Shoulder: Impingement Syndrome
  • Breastroker's Knee
  • (Flyer's) Spine
  • Pre-hab and Rehab
  • Cough

Physics - Drag, Power and Pools

  • Drag- Form, Skin and Wave Drag
  • Power- The Good Drag
  • Pool Physics- Getting Rid of Waves

Psychology - Building Mental Toughness

  • The Brain - Animal vs. Human
  • Motivation - The Will to Do
  • Self-Control and Grit - The Practice of "Overcoming"
  • Anxiety - Turning Bad Feelings into Good Ones
  • Confidence - Practice it 'till You Make it!
  • Leadership - Making Others Better

 

Go Swim TV (Full access for a limited time) (NEW)

Swim Manual by Wayne Goldsmith

If you're a competitive swimmers or someone who just loves swimming for fun and fitness, this swim manual is for you. SWIM MANUAL is 44 pages full of ideas, innovations and information guaranteed to help you improve your swimming. 

Swimming Parent Booklet by Wayne Goldsmith

Whether your child is an Olympic swimming champion or a young swimmer just starting out on their swimming journey, the SWIMMING PARENT BOOKLET will help you be an outstanding swimming parent - and to be the best swimming parent you can be.

 

Swimming Movies

 

 

 

TED Talks