Swim fast now and prepare for long-term success.


This 15-week program was built with the short and long-term in mind.


Through strategic movements that enhance coordination, athleticism, range of motion, strength, and power, you’ll not only prepare for your current season, you'll also prepare for long-term success.


This 15-week program is broken into five 3-week blocks, finishing with a championship prep phase.

  • Block 1: Accumulation
  • Block 2: Strength Phase 1
  • Block 3: Strength Phase 2
  • Block 4: Strength Phase 3
  • Block 5: Championship Prep


Level: Beginner


📦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 aged 11-15 years, or beginner in the weight room
  • Looking for a structured dryland program with varied phases
  • Focused on long-term performance and development


❌Not for

  • Athletes currently tapering
  • Advanced athletes in the gym


📅Program info

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

ASP Youth : 15-Week Dryland Program - Vol. 1

$159.00

A person is lifting weights, supervised by a trainer, in a gym. Text overlay: ASP Youth 15-Week Dryland Program Vol. 1.
A person is lifting weights, supervised by a trainer, in a gym. Text overlay: ASP Youth 15-Week Dryland Program Vol. 1.
Man lifting weights, a phone shows workout plan. Text: dryland program, mobility, strength, progression, and "Trusted by Olympians".
Man in green shirt, hands on hips, with quote: "online dryland program is brilliant... improving body position, strength, and especially 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?

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

  • WHAT EQUIPEMENT WILL I NEED?

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

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.