The Ryan Lochte Introductory Training Plan
3x per week: Focus on four areas of the body which include legs, hamstrings, a push and pull exercise. Use any variation of these exercises, and focus on form rather than increasing repetitions. Do four sets of five each.
Leg: Squat Variation
Hamstring: Romanian Dead Lift Variation
Push: Dumbbell Incline
Pull: Pull up
“If you can’t do that, do an inverted pull up, and if you can’t do that do a pull down,” DeLancey instructs.
For more exercises, check out Lochte’s workout video available on his website. Lochte Hard-CORE follows the Olympian and DeLancey as they walk the viewer through a complete core workout.