Built by world-class coaches, this 15-week dryland program gives you the exact blueprint to build elite strength and speed in the water.


Structured into five 3-week blocks, each phase is designed to build on top of the previous phase.

  • Block 1: Accumulation
  • Block 2: Strength Phase 1
  • Block 3: Strength Phase 2
  • Block 4: Strength Phase 3
  • Block 5: Strength/Power Phase


📦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

  • Aquatic athletes with strong weight room experience
  • Athletes looking to establish a strong foundation to swim fast
  • Swimmers who want elite structure, not guesswork


❌Not for

  • Athletes currently tapering
  • Beginners in the gym


📅Program info

  • Length: 15 weeks x 3 days per week
🛒 ADD TO CART

ASP High Performance: Aquatic Strength Program (Advanced)

$159.00

Man lifting barbell in gym, part of "ASP High Performance Aquatic Strength Program Advanced".
Man lifting barbell in gym, part of "ASP High Performance Aquatic Strength Program Advanced".
Man lifting weights, a phone shows workout plan. Text: dryland program, mobility, strength, progression, and "Trusted by Olympians".
Man in gym, testimonial, 5-star review: "online dryland program brilliant," benefits water training, strength, mobility.

  • 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?

    Breaststroke has unique lower body demands compared to the other strokes. This program does not have a breaststroker variation.


    If you'd like a program specifically made for breaststroker, please check our ASP High Performance: Advanced Breaststroke Program

  • WHAT EQUIPEMENT WILL I NEED?

    Barbell, Dumbbells, Kettlebell, Pull-Up Bar, Medicine Ball, GHD, TRX, Adjustable Bench, Ab Wheel, Foam Roller, Lacrosse Ball, Bands, Stability Ball

SEE What our athletes are saying

Michael L.
Remote Athlete
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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
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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

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TRUSTED BY HUNDREDS OF ATHLETES AROUND THE WORLD

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