Weekly Training Schedule
| Monday | Wing Chun 2-Hour Session · Focus on skeletal structure & alignment |
|---|---|
| Tuesday | Swim + Strength 2k Swim (40 mins) + 15-Min Leg Routine right after |
| Wednesday | Running Day Short intervals · Focus on light, quick feet (~150+ spm) |
| Thursday | Swim (Recovery) 2k Swim (40 mins) · Clean, continuous lengths · No extra leg work |
| Friday | Running Day Scheduled transition interval run (Keep short stride lengths) |
| Saturday | Swim + Strength 2k Swim (40 mins) + 15-Min Leg Routine right after |
| Sunday | Rest Day / Run Milestone transition run OR complete structural recovery |
15-Min Post-Swim Leg Routine (Tue/Sat)
1. Bodyweight Squats3 Sets × 15 Reps
Targets the quadriceps muscles right above the knee. Focus on a controlled lowering phase to build eccentric strength for absorbing running impact.
2. Single-Leg Calf Raises3 Sets × 12 Reps / leg
Strengthens the calves and Achilles tendon. Critical for adapting to the low 4mm drop of your trail shoes.
3. Single-Leg Glute Bridges3 Sets × 10 Reps / leg
Lying on your back, push through your heel to lift your hips. Wakes up the glutes to counteract the quad-dominant pattern of swimming strokes.
4. Hardstyle Plank2 Sets × 45 Seconds
Brace your abs and squeeze your glutes as tightly as possible. Bridges your swimming core stability over to an upright running posture.
💡 Safe Adaptation Rule
Never run if you are experiencing severe joint pain or heavy DOMS. Keep your running footsteps short, quiet, and directly underneath your hips to avoid overstriding.