Digital Programs

Choose your program

Pick the training plan that matches your level and goals so you always know exactly what to do

Get it on your phone

Get instant access in the TrainHeroic app, then take the workouts with you to the gym and follow them step by step

Turn dryland into speed

Our dryland programs build real strength and power on land so you can swim faster and feel better in the water

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1️⃣ Pick your program

  • Choose the plan that fits your goals, season, and schedule
  • Select based on your stroke, level, and training experience

2️⃣ Follow your program on your phone

  • See sets, reps, and video demos in the app
  • Train at home, in the gym, or on deck with your phone as your guide

3️⃣ Break Records

  • Build strength and power that carries directly into the water
  • Show up to meets prepared instead of guessing in the weight room

Discover the program made for you

SEE What our athletes are saying

Michael L.
Remote Athlete
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Five black stars in a row, indicating a high rating or review.

The online dryland program is simply brilliant: perfectly tailored gym sessions that directly complement the water training, improving body position, feel for the water, strength, and especially mobility.

Simply absolutely recommendable. Thank you so much for that!

Joseph P.
Remote Athlete
Person with back to the viewer gazes at a sunset over the water.
Five black stars in a row, indicating a high rating or review.

Every single person at ASP has an incredible passion and work ethic for what they do. What they are doing to their athletes, as well as the swimming community as a whole is nothing short of incredible

Featured on SwimSwam:

Why Pros Choose ASP


Featured on SwimSwam and proven with Olympian Santo Condorelli, ASP delivers pro-level speed, strength, and rehab under one roof. If you want real results, faster times, healthier shoulders, smarter training, you've come to the right place.

PROVEN RESULTS


  • World Championships finalists and qualifiers
  • Olympic Games qualifiers
  • European Championships qualifiers
  • National team selections
  • National records
  • NCAA national champion
  • Master World Championships medalists
  • Master national records
  • Division I, II, and III scholarships
  • Numerous Olympic Trial cuts, Sectional cuts, AAAA standards...


‍All athletes of deserve an opportunity to Pursue their Potential

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Swimmer underwater, wearing a swim cap with the Hong Kong flag.

A staff that understands aquatic sports


Between the ASP staff, we have:


  • A combined 100 years of competitive swimming, water polo, and strength training experience
  • Two World Championship Qualifiers
  • A World Top 100 Time (200m Breaststroke)
  • 4 Former NCAA Athletes
  • 1 Research study submitted to the Journal of Swimming Research
  • 4 US Masters Records


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TRUSTED BY HUNDREDS OF ATHLETES AROUND THE WORLD

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