This dryland program is the exact 4-week program our pros have used to develop swimming-specific strength. If you're in a strength phase, it's the program you need.
This comes after the Strength Phase 1 & Phase 2 (Vol. 1). If you have not completed it, we encourage you to try that these ones first.
📦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
Delivered through the TrainHeroic App for clean tracking and simple execution.
WHAT DOES IT INCLUDE?
HOW DOES THE BREASTSTROKE PROGRAM DIFFER?
Breaststroke has unique lower body demands compared to the other strokes.
The Breaststroke version takes this into account and has additional lower body mobility and training built into the 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
Theonline dryland program is simply brilliant: perfectly tailored gym sessions thatdirectly 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
Everysingle 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 isnothing short of incredible
Featured onSwimSwamand proven with OlympianSanto 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.
