START STRENGTH TRAINING WITH CONFIDENCE

 

Struggling for a breakthrough in the pool? Or looking to build durability for a long distance swim? Paddle work and bands will only get you so far. If you want to unlock the next level of performance, you need to take your training onto dry land.

Strength training is a difficult topic for swimmers. In a sport which is obsessed with getting in as much time in the pool as possible and coaches who are stuck in the 80s, dryland training is often misunderstood or butchered. 

For the pool swimmer, strength work could be the difference between winning or falling off the podium. For the marathon swimmer, it could be the difference between completing their event or being sidelined with a shoulder injury.

Start Your Journey Today
 

BENEFITS TO YOUR PERFORMANCE 

REDUCE INJURIES

Shoulder injuries and swimming go hand in hand unfortunately. However, by building stronger, more resilient shoulders in the gym by targeting muscles not developed in the water, we can go a long way to preventing injury.

It would be foolish of me to guarantee you won't get an injury, but I can vasty reduce the chances.  

MOVE MORE EFFICIENTLY 

I'm sure you've obsessed over videos of the world's best swimmers. Trying to understand how they move so gracefully through the water. 

Technique is one thing, but shoulder mobility, core strength and flexibility are the foundations of a perfect technique.

MORE SPEED

Technique is great, but what really helps us swim faster is being able to push more water behind us with each stroke. 

By developing our strength, we can only grab bigger handfuls of water which we move back with more force. We can also jump off the blocks with more force, and perform more explosive tumble turns for free speed.

Detailed Demonstration Videos

Say goodbye to silent demonstrations and confusing illustrations. This programme includes over 50 videos with coaching points, progressions and regressions for each exercise.

 

More Than Just a Training Plan

This is not simply a PDF with a list of exercises, this is a fully comprehensive programme condensing a decade of experience and qualifications in the field into one, easy to follow programme. After completing my programme you will have the confidence to create your own strength plans and turn it into a long term habit. This programme makes zero assumptions, and meets you where you are. 

Buy today and get all this for less than the cost of a single session with a strength and conditioning Coach. No subscription, no upsells or premium option, you get lifetime access for a single one off payment. 

Full Video Library

Every exercise in the plan comes with a corresponding video to ensure you know how to perform the exercise safely and correctly, to ensure you're getting the full benefit of the movement

Nine 12 Week Training Plans

We have plans catering for every swimmer from the complete novice to the podium chaser, regardless of whether you workout from home, the gym, or just use bodyweight

Swimming Anatomy

I don't expect athletes to follow the plan in blind faith, so have included a comprehensive module on swimming anatomy to help you understand how the muscles we're training affect your racing

MEET YOUR COACH

My name is Simon Olney, I am one of the few individuals out there who is qualified as both a swimming coach and strength and conditioning coach. 

I have written this programme to help you balance your swimming with strength training. I'm not a dyed in the wool swim coach who wants swimmers to train as much as humanly possible, nor am I a strength coach who expects someone to be lifting heavy in the gym three days a week. 

 

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IMPROVE YOUR PERFORMANCE IN LESS THAN 45 MINUTES A WEEK

We know you didn't take up running to spend hours grinding away in the gym, so we only set a single session a week which is designed to be completed in 45 minutes or less. This is known as minimum effective dose, and will reduce the impact on the rest of your training.

AI FREE

 

This programme is completely free of any AI content, so you don't have to worry about poor quality information scraped from questionable social media accounts.

This was written, recoded and edited the old fashioned way over the course of three months by myself, a fully qualified strength and conditioning coach, so you can be sure of the accuracy and quality of the content. 

THE TRAINING PLANS

The programme includes nine plans to choose from, each 12 weeks long.

Bodyweight only- novice swimmer
Home workout- novice swimmer
Gym workout- novice swimmer
Bodyweight only- experienced swimmer
Home workout- experienced swimmer
Gym workout- experienced swimmer
Bodyweight only- advanced swimmer
Home workout- advanced swimmer
Gym workout- advanced swimmer

There is guidance on moving between plans, and adjusting them to match your ability.

START YOUR JOURNEY TODAY

Don't wait until you pick up an injury, start strength training today. No equipment or experience required. 

START TODAY