Crank up your in-season strength with a real ASP dryland plan and try the kind of workouts our athletes do mid-season, without committing to a full plan


📦What’s inside

  • Video demos & easy tracking in app through the TrainHeroic App
  • All of ASP's expertise directly on your phone
  • Clear sets / reps / rest


✅Made for

  • Athletes with solid weight room experience
  • Swimmers who want structure, not guesswork


❌Not for

  • Athletes currently tapering
  • Complete beginners in the gym


📅Program info

  • Length: 3 weeks x 3 days per week
🛒 ADD TO CART

3-Week Sample Program

$79.00

Woman using gym equipment, text overlay "3-Week Sample Program," "Aquatic Sports Performance" logo.
Woman using gym equipment, text overlay "3-Week Sample Program," "Aquatic Sports Performance" logo.
A person lifting weights with an app on a phone. Text: dryland program, mobility, strength, progression, Olympians.
Man in a green shirt with a quote bubble praising an online dryland program for swim training.

  • HOW DOES THE PROGRAM GET DELIVERED TO ME

    Delivered through the TrainHeroic App for clean tracking and simple execution.

  • WHAT DOES IT INCLUDE?

    Each training day includes a warm-up, mobility, strength, and power training. 


    A weekly progression is built into the programming to help you continually improve.

  • HOW DOES THE BREASTSTROKE PROGRAM DIFFER?

    This program is the same for all athletes, regardless of their main event.

  • WHAT EQUIPEMENT WILL I NEED?

    TRX equivalent, trap bar, bench, pull-up bar, box/elevated platform, dumbbells, medicine ball, resistance bands, commercial gym equipment

SEE What our athletes are saying

Michael L.
Remote Athlete
White letter
Five black stars.

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 gazing at a sunset over a body of 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

DISCOVER MORE ASP DRYLAND PROGRAMS

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

Swimmers in swim caps and briefs stand in a line on a grassy area, preparing to dive into a pool.
Swimmer in water, leg with
Group of people holding a banner on a sandy beach under a black tent. Bright, sunny day.

TRUSTED BY HUNDREDS OF ATHLETES AROUND THE WORLD

Stay up to date with ASP news. Join our mailing list.