The Swimmer’s Physique: 3 Sample Sprint Workouts

From the desk of: Christopher Walker

Subject: Testosterone Boosting Swim Training

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I’ve recently taken up swimming again…

I used to do “long haul” swim workouts, swimming sometimes up to 8000m in one workout (which could take nearly 3 hours).

Those were my triathlon days.

Nowadays, I hit the weights and the calisthenics for the biggest testosterone boosting effects.

In my book Testosterone I/O I outline the “Testosterone Work Principle” which describes how one aspect of getting your testosterone really high naturally is to focus your training on:

  • 1. Activating as much muscle volume as possible…
  • 2. … as quickly/ explosively as possible…
  • 3. … while displacing that weight over as large of a distance as possible.

In the past, I used this principle to demonstrate why I believe the muscle up is the most superior testosterone boosting training movement.

But today I want to apply that principle to why I think swim sprint training is also a really great way to train to increase your T.

1. Swim sprinting activates a large muscle volume explosively

You’re activating your entire body (especially if you have bad form lol). And swimming is chiefly an anaerobic activity if you’re swimming hard over a short distance, like 25, 50, or 100m.

2. Swim sprinting is easy on your joints, compared to running

Sprinting on land is outstanding exercise, especially for T boosting. However, many people have bad form and can easily injure themselves. On the other hand, with swimming, most people also have bad form (because very few people know how to swim properly) but you can still get a 100% safe (and ridiculously challenging) anaerobic workout in very little time.

So in the spirit of mixing things up with some badass swim training to boost your T naturally, I wanted to outline 3 of my favorite swim training workouts…

Workout #1: 50m Sprinting

Warm up: 100m swim + 2x25m underwater swim

Main Set: 5 x 25m sprint with 15 seconds rest

5 x 50m sprint with 45 seconds rest

Cool down: Chillin’ in the hot tub

Workout #2: 25m Sprinting

Warm up: 100m swim + 2x25m underwater swim

Main Set: 5 x 25m sprint with 15 seconds rest

10 x 25m sprint (hard) with 30 seconds rest

Cool down: Chillin’ in the hot tub

Workout #3: 100m Sprinting

Warm up: 200m swim + 2x25m underwater swim

Main Set: 5 x 25m sprint with 15 seconds rest

5 x 100m sprint with 60 seconds rest

Cool down: Chillin’ in the hot tub