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.”
A great way to stay strong after the Championships with heavy focus on body weight, balance, and stability. This single leg squat strengthens the musculature around the legs and keeps the joints healthy in a safe way, in that way also hopefully eliminating any knee injuries for the breaststroke and IM'ers.
We are all familiar with the term rest or recovery, but are we conscious about taking advantage of the downtime when we have the opportunity? For all sports, especially in swimming recovery is tremendously important in training programs, as many teams have multiple scheduled practices per day. Both training sessions can be either two swim workouts or a swim workout and gym. Some would argue that recovery is more important than theRead more
Your abdominal muscles are more than just the glorified “6-pack,” which seems to be the end goal product for a vast majority of coaches and swimmers. In fact, definition of the 6-pack – rectus abdominis (RA) muscle – tells very little about the strength or stability of an individual. The inner layers, internal oblique and transverse abdominal muscles, are extremely important to address because they provide stability and balance for an individual.Read more
As described in Swimmer’s Shoulder, Parts 1 and 2, the shoulder is prone to repetitive overuse injuries in swimmers, especially due to internal rotation of the humerus while elevated above the head. This post will offer suggestions for preventative measures and corrective therapy.Read more
Swimmers use their shoulders possibly more than any other group of people on earth. A competitive swimmer can average between 8 and 12 thousand yards or meters of swimming per day, for a total of up to 4,000 cycles per shoulder per day. While elite swimmers may take fewer strokes, they are not immune to overuse problems because they tend to have more torque on the shoulder joint per stroke. Injured shoulders require rest and rehabilitation or even surgery.Read more
Developing speed in swimming is obviously number one priority. Doing so by keeping the energy cost low is very difficult looking at it from a physiological standpoint. When looking at how to increase force and power on land, one must first ask, why? Then by, how much?Read more
With the long course season slowly coming to an end with a few big swim meets going on right now, such as the European Championships, Pan Pacific Games, and Youth Olympic Games, swimmers are now needing a break. It’s really important to rest these next few weeks and allow our body (skeletal muscles, central nervous system, joints, and mental rest) to recover from many hours of training and swim meets on top of that. Adaptation is very important during this change and very it is important to be patient to see results from training and swim meets during the short course season.Read more
Summer is here = big taper meets with many National Championships, Pan Pacs, and European Championships are approaching. Make the best of your taper and start sooner on land than in the water. Why? So you can teach your body to swim faster in the pool earlier, before the actual swimming taper. The start of taper on land varies depending on age and stage of advancement as an athlete.Read more
Very underestimated tools for coaches are tests and assessments. Incorporating testing on land in to a program is important for two reasons: 1) to track progress and 2) to see how well an athlete is responding to a specific program. The more difficult part is choosing which tests to do and also learning procedures to the various tests.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.
A California native, Sean is studying exercise and wellness and is a sprint freestyler at Arizona State University. Outside of the pool, he is an avid reader of anything pertaining to swimming and exercise- related and coaches summer league kids aged 5 to 16.
Ashlyn is a collegiate junior swimmer at the University of Utah, who is finishing her undergraduate degree in exercise and sport science. After graduation, she plans to work with elite and professional athletes in their strength training regimens. Writing for Swimmer Strength gives her the opportunity to learn and grow within the exercise science field.
Jesse is a Salvadoran exercise science and biosciences major at California State University of Los Angeles. Jesse has his sights on competiting at the World Championships and Olympics within the next few years. His passion lies in swimming, exercise, nutrition and related research studies.
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.