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.”
Keep your shoulder joints healthy during the off seasons. Make sure to lean towards the wall and keep the arm in line with the shoulder. This is an exercise emphasizing scapular stability and activity. 3x20 clockwise and counter clockwise twice per week is all it takes to get some benefits.
Smart programming (periodization) is also often overlooked. Not only does it get you stronger, it decreases the chance of overtraining, therefore reducing the chance of injury (Vetter and Symonds, 2010). A coach can help you determine when to increase/decrease volume and increase/decrease frequency based on your season.Read more
For swim and physical preparation coaches, this should be a priority for any dryland program. Breaststrokers are at greater risk for groin/hip adductor injuries compared to IM and non-breaststroke specialists (Grote et al. 2004). The powerful finish phase of the kick may cause wear and tear on the adductors when repeated hundreds of times (Scott, 1999).Read more
With age comes a decline in major health and fitness variables. Masters swimming is an encouraging outlet, allowing swimmers to continue to participate in the sport long after a competitive career. Below are my top five factors to consider when coaching masters swimmers to..Read more
The body driven fly is typically used by 100 & 200 athletes while the shoulder driven fly is often seen in 50 & 100 athletes. Phelps vs. Cavic is a classic example that displays the difference. Phelps uses large undulations from his head and chest to drive his stroke forward while Cavic’s head and chest stay closer to the surface and uses very little undulation.Read more
When we talk about injury prevention, it is extremely important to differentiate between injury prevention, and training to get faster. If injury prevention is synonymous with swimming, you want to start the early season with higher loads and more variations, and successively do little less the closer it gets to your taper meets, especially if you have, or have had a past shoulder injury...Read more
Assuming that an individual is healthy, the main energy source that is utilized during exercise are mainly carbs and fats. The ratio of the utilization varies by the training intensity and duration. This ratio is called the Respiratory Exchange Ratio (RER) or Respiratory Quotient (RQ). At a lower intensity, fat is the main source to produce energy. As training intensity goes . . .Read more
Maximal power during a movement, such as the swim stroke, is determined by the contractile capacity of the muscles involved. The contractile capacity of a muscle is primarily influenced by fiber type composition (Cormie, McGuigan, & Newton, 2011). There are three main fiber types in humans—Type I, Type IIa, and Type IIx . . .Read more
In a typical warm-up, movement preparation is a key element to reducing injury and optimizing performance. Movement preparation includes activating small stabilizing muscles and engaging the large muscle groups that are needed to perform the movement. We use shoulder stabilization exercises, core stabilization (planks) and mobility squats to get the joints and muscles ready to perform work in the weight room and in the water.Read more
...improvements in swimming performance following respiratory muscle training all used subjects that were adolescents or extremely mediocre swimmers (i.e Kilding et al. used male and female swimmers age ~19 with an average 100 SCM time of roughly 1:04). On the other hand, Mickleborough et al. and Clanton et al. used elite swimmers and found no difference. This may show that younger swimmers have potentially weaker inspiratory muscles or that mediocre level swimmers may need to improve their inspiratory muscles to improve their performance.Read more
80 Australian elite swimmers aged 13-25 completed 23 clinical tests, of which 53 swimmers underwent an additional MRI examination: 91% of the swimmers reported shoulder pain; 54% unilateral and 37% bilateral pain. During activity, 80% reported pain and 70% specified the pain occurring during overhead activity. Along with the pain, shoulder stiffness was seen in 68% of the swimmers. MRI findings show that supraspinatus tendon thickness is correlated with the level of training (P < .0001), years in training, and hours per week in training (P < .01).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 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 Wellness 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 interning with Arizona State University with the strength staff.