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Dagny
Knutson |
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At
the Charlotte UltraSwim, most folks had their attention
tuned to Michael Phelps' return to competition. But it
was 17-year-old Dagny Knutson who nearly stole the show,
winning the most individual events at the four-day meet.
In fact, Knutson beat Olympic medalist Katie Hoff by two
full seconds on the 200-meter freestyle and .12 seconds
on the 400-meter freestyle. Katie Hoff holds the U.S.
records in both the 200 and the 400.
Knutson
attributes her success to her intense training sessions
with both her swim coach and her dry land trainer, Jason
Blackburn. Blackburn has developed an intense workout
regimen and has achieved incredible results for Knutson
using our VMX Rope Trainer. Blackburn relies on the VMX
for this training program:
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Sessions Per Week: 2
Session
Duration: 30 minutes
| Dagny's
Workout Program |
Duration |
Resistance
Level |
| Double
Overhead Pull |
15
seconds |
1-4 |
(A
straight-vertical pull down while sitting, one arm
at a time with an underhand grip, isolating rear
rotators, trapezius, latissimus dorsi, biceps, triceps,
and subscapularis) |
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| Double
Fly Overhead Pull |
15
seconds |
1-4 |
(A
straight-vertical pull down in a fly motion while
sitting, isolating rear rotators, trapezius, latissimus
dorsi, subscapularis, triceps, biceps, and abdominals) |
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| Straight
Arm Deltoid Pull (off-centered from machine)
|
15
seconds |
1-4 |
(Standing
approximately 2 feet beside the bench, a single
arm pulls down on the rope, isolating triceps, latissimus
dorsi, deltoids, and abdominals) |
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| Double
Underhand Pull (while elevated) |
15
seconds
|
1-4
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(Bending
horizontally at the waist over the bench with the
VMX's adjustable carriage in the lowest position,
a combined horizontal pull with one hand in a supinated
grip and the other in a pronated grip - isolates
biceps, triceps, latissimus dorsi, and trapezius) |
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Blackburn tracks the distance pulled with the digital
display on the machine to measure progress. “The
VMX has been an integral part of Dagny’s success
as one the top female swimmers in the US. The versatility
of the VMX has allowed Dagny to train more stroke specific
than any other piece of equipment that is on the market
today”.
Blackburn
has no doubt in the results he’s seen, "I highly
recommend this machine to take your swimmer to the next
level." |
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