This dryland program is the exact 4-week program our pros have used at the beginning of a season to help prepare for the season, and is the perfect program for you to get in shape at the start of the season!
📦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
Ideal for early in-season preparation or developing your athletic engine
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.
The Breaststroke version takes this into account and has additional lower body mobility and training built into the program.
WHAT EQUIPMENT DO I NEED FOR THIS PROGRAM?
Barbell, Dumbbells, Kettlebell, Pull-Up Bar, Medicine Ball, GHD, TRX, Adjustable Bench, Ab Wheel, Foam Roller, Lacrosse Ball, Bands, Stability Ball
HOW LONG IS THIS PROGRAM?
4 weeks of elite programming 3 targeted training days per week
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.
