We envision the sport of swimming taking land-based training to a completely new level. No matter what your connection is to swimming, we want to educate you about how strength training empowers the swimmer body.
Our online portal provides multiple resources to enhance performance for competitive swimming across the globe. Build muscular strength & power, learn about your body and avoid injuries by taking care of your body to excel in competitive racing.
We feature free videos with swimmer relevant exercises in fun ways. This is our way of bringing you the latest research in innovative ways – enjoy.
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Our blog is filled with easy-to-understand knowledge regarding land-based training. We cover topics including strength, recovery, diet, and mental training – to enhance your performance.
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The SEP is engineered to fit your athletic needs and goals in a way that sparks transformation and accelerate improvement giving you the competitive edge.
The future belongs to you – what do you want to know? This personal way of teaching will ulitmately answer many of your questions. Just ask us.
“In my eyes, smart training is imperative and intertwined with hard work. I have spent over 70% of my life contributing to the sport of swimming and I will continue as long as there is a need. I apply my own fighting story to a relevant graduate level education in order to find the most efficient formula for elevated performance on a consistent basis. As a former collegiate athlete who understands the aquatic sports, I have an obligation to pass on my knowledge and experience to help as many individuals out there as I possibly can.”
“If you’re unsure what to do to with your weight and dryland training program, you've come to the right place. Swimmer Strength will sit down with you, listen to your objectives and goals. Next, we’ll create a smart action plan so that you will be able to reach your goals and gain a competitive edge.”
“The only less positive point is failure in competition. If that happens, you get up, and you shake yourself off and keep fighting to get to the top. Swimmer Strength focuses on fun and creative methods to develop swimmer-appropriate strength with full completion of flexibility and mobility, which certainly was my aim from very young age.”
“During my swimming career, I experienced a lack of individualized dryland programs that were adapted to swimming. Flexibility issues limited my strength in the water, so now I want to provide passionate swimmers with reliable knowledge to help them swim fast.”
The Triceps Brachii is one of the most important muscles in swimming for forward propulsion. I like doing this on the Bosu-ball with the feet elevated because of the total body engagement. This activates the Quadriceps more than standing up regularly.
Often, I find myself walking onto a pool deck witnessing swimmers doing an endless number of core exercises, such as crunches and sit-ups. As a swimmer and coach, I realize the necessity of having a strong core. Many swimmers believe that more crunches will equal stronger abs.Read more
If our cells receive nutrients that are unfamiliar, it will trigger other processes that in turn will create enzymes and binding protein receptors that your body may not need pre-meet. That just takes more energy from you. You have most likely heard, “don’t shock your system,” and this is very much like it, but knows you know some reasoning behind it.Read more
It is no secret that most swimmers have or have had on some level a shoulder injury. In fact, a 2010 study illustrated tha 91% of elite swimmers between the ages 13-25 have reported shoulder pain at least once in their careers. The excessive swim volume and constant shoulder rotation for hours a day and for several years causes wear and tear to the muscles and ligaments around the shoulder joint.Read more
"The earlier an athlete begins weight lifting, relative to his or her physiological and mental readiness scale, the sooner the swimmer can start manipulation the muscle fiber type distribution in the body. Doing this in a safe manner while maintaining H2O speed and mobility, there is not much that can go wrong."Read more
These to name a few. In addition, Lazlo Cseh becomes first time 200M fly champion and shows great versatility in energy system usage getting on the podium for the 50M fly as well – well done! Manaudou takes the title in the 50M fly, will he win the 50M free and become the sprint king like this past Christmas? The American men continue to be anonymous without Phelps’s presence, is a generation shift needed? Top it off, we probably have the most versatile group of male nationalities in the 100M freestyle:Read more
Our bodies are built to last for a very long time, given the fact that we get through our lives as safely and efficiently as possible. The key factor lies in the execution of exercises, or any other movements, with proper movement patterns or mechanics.Read more
Often times when swimmers first begin to lift weights, their and/or coaches major concern is getting “too big” or increasing hypertrophy (muscle mass). Coaches usually restrict their swimmers to not lift weights and stick to the basic bodyweight exercises: pushups, pull-ups, crunches, and jump squats.Read more
Strength & Dryland Training
- Enhance muscular strength, power, and explosiveness for superior aquatic performance.
- Improve core stability to enhance body position in the water.
- Be part of innovative exercises designed to yield maximum improvement while preventing injuries.
Mental Strength Training
- Form your own performance mission and learn new techniques from the latest sport psychology research.
- Focus, vision, and desire keeps you motivated – we will help you optimize each aspect to swim faster.
- See your performance improvements first-hand by learning to analyze your body's adaption to training and racing.
- Learn the nuances of gender-bases stroke specificity to gain a more objective perspective.
- Gain insight on how to mindfully structure your diet through a sufficient and balanced intake of necessary nutrients.
- Learn to recognize and identify your physical attributes to better understand your metabolism and how it affects your training and everyday life.
Byron Shefchik is a five-time NCAA All-American with numerous accolades under his belt, including a bronze medal in the 1997 World University Games, a 2012 U.S. Masters National Champion title, and 2013 Pan-American Masters Chamption title. He is also the first male athlete from the BYU Swimming and Diving team to be inducted into the Athletic Hall of Fame at BYU, where he graduated with a degree in physical therapy and later earned his MBA.
A California native, Sean is a former Division 1 swimmer at Arizona State University, serving as team captain his senior year. He obtained his Bachelor of Science in Exercise and Wellnes in 2016 and is currently pursuing his Master of Science degree in Exercise Science at ASU. He holds certifications through the National Strength and Conditioning Association as a Certified Strength and Conditioning Specialist and USA Weightlifting. Coach Kao has experience working with several collegiate division 1 teams, and most notably, Michael Phelps. Currently, he is helping to oversee the strength & conditioning workouts for the Sun Devil swimming team.
A Utah native, Matt is graduating in exercise & sport sciences from the University of Utah, where he also serves as a strength & conditioning intern with the swimming & diving team. Matt has a passion for coaching the sport of swimming both in and out of the water. Along with working with swimmers and divers from the University of Utah, Matt has experience coaching age group swimmers, high school aged swimmers, and Masters Swimmers, working alongside the athletes to help them achieve their swimming specific goals.