What We Offer

Club Team Subscription includes:

• 🏋️‍♂️ World Class Dryland for Every Age Group: Tailored programs for diverse developmental stages and skill levels. Here are the age group practice time options: 15-18 6days per week x 45mins option OR 3days x 45min option, 13-14 3days x 30mins, 11-12 3days x 30mins, 9-10 3days x20mins, 8 under 3days x15mins
• 💪 Prehab Routines: Injury prevention is key—integrate prehab routines into your daily programming.
• 🔐 Password-Protected Access: Exclusive entry to a wealth of educational content covering nutrition, wellness, sport psychology, leadership, and training for athletes and parents.
• 🌐 Global Customer Service Support: Get assistance from SwimStrong Dryland’s dedicated customer service whenever needed.

1- Year commitment, can be paid annually or quarterly.

Small Group Program includes:

• 🏊‍♀️ Swim-Specific Dryland 6 Days/Week: Tailored for individual athletes seeking next-level dryland training. The training can be done anywhere at anytime of the day.
• 💪 Prehab Routines: Build resiliency and prevent injuries with specialized routines.
• 🔐 Password-Protected Access: Exclusive entry to a wealth of educational content covering nutrition, wellness, sport psychology, leadership, and training for both athletes and parents.
• 🚀 Leadership Training & Character Development: Grow not just as an athlete, but as a leader and individual.
• 📈 Performance Test-Outs: Tri-annual assessments to monitor and celebrate your progress.
• 🎓 Monthly Live Webinars: Stay at the forefront of swimming education with expert-led webinars.
• 🌐 Monthly Check-ins: Check in with your fellow Small Group members & coaches each month for motivation, encouragement, and updates on the program.
• 📊 Detailed Accountability & Habit Tracking: Set yourself up for success with personalized tracking and accountability measures.
• 🤝 Constant Communication: Monthly meetings and ongoing dialogue with the SwimStrong Dryland coaches to ensure proper implementation for maximum impact.
• 🏆 For the Passionate and Committed: Open to athletes 13 and older who are deeply passionate, disciplined, and committed to the sport of swimming.

Individual Athlete Subscription includes:

• 🏊‍♀️ Swim-Specific Dryland: Tailored for individual athletes seeking next-level dryland training. Up to 6 days per week training (duration variable depending on age), and can be done anywhere at anytime of the day.
• 💪 Prehab Routines: Injury prevention is key—integrate prehab routines into your daily program.
• 🔐 Password-Protected Access: Exclusive entry to a wealth of educational content covering nutrition, wellness, sport psychology, leadership, and training for athletes and parents.
• 🎓 Monthly Live Webinars: Stay on the cutting edge with expert insights in the world of swimming.
• 🏆 For the Passionate and Committed: Open to all athletes worldwide. Programs for 8&U (15 min sessions), 9-10 (20 min sessions), 11-12 (30 min sessions), 13-14 (30 min sessions), and 15&O (45min sessions) to meet you where you are in your development.
• 🌐 Customer Service Support: Get assistance from SwimStrong Dryland’s dedicated customer service whenever needed.

• 🏊‍♀️ Swim-Specific Dryland: Comprehensive periodized (phase-by-phase) dryland programming that can be implemented anywhere at anytime.  Workouts can either be full weightroom or core only depending on your preferences & needs.  Workouts will be programmed for the competitive college swim season.
• 💪 Prehab Routines: Injury prevention is key—integrate prehab routines into your daily program.
• 🔐 Password-Protected Access: Exclusive entry to a wealth of educational content covering nutrition, wellness, sport psychology, leadership, and training for athletes and parents.
• 🎓 Monthly Live Webinars: Stay on the cutting edge with expert insights in the world of swimming.
• 🏆 For the Passionate and Committed: Open to all elite post-highschool/college swimmers looking to take the sport to the highest level.
• 🌐 Customer Service Support: Get assistance from SwimStrong Dryland’s dedicated customer service whenever needed.

• 🏊‍♀️ Swim-Specific Dryland: Comprehensive periodized (phase-by-phase) dryland programming that can be implemented anywhere at anytime.  Workouts can either be full weightroom or core only depending on your preferences & needs.  Workouts will be programmed for the competitive swim season.
• 💪 Prehab Routines: Injury prevention is key—integrate prehab routines into your daily program.
• 🔐 Password-Protected Access: Exclusive entry to a wealth of educational content covering nutrition, wellness, sport psychology, leadership, and training for athletes and parents.
• 🎓 Monthly Live Webinars: Stay on the cutting edge with expert insights in the world of swimming.
• 🏆 For the Passionate and Committed: Open to all elite post-highschool/college swimmers looking to take the sport to the highest level.
• 🌐 Customer Service Support: Get assistance from SwimStrong Dryland’s dedicated customer service whenever needed.

• 🏆 For the Elite Swimmer: This program is exclusive to professional swimmers representing their country on the world stage. FINA B qualifying times required.
• If you are interested in joining this program, and more details, please contact us.

High School Subscription includes:

• 🏋️‍♂️ World Class Dryland for Every Skill Level: Tailored programs suitable for diverse developmental stages and skill levels.
• 💪 Prehab Routines: Injury prevention is key—integrate prehab routines into your daily program.
• 🔐 Password-Protected Access: Exclusive entry to a treasure trove of educational content on nutrition, wellness, sport psychology, leadership, and training—accessible for coaches, athletes, and parents.
• 🚀 Optimized for Limited Seasons: Make the most of your high school team’s limited season with targeted and effective dryland training.
• 🌐 Customer Service Support: Get assistance from SwimStrong Dryland’s dedicated customer service whenever needed

Tier 1 Program: SSDL Programming includes

• 🏊‍♂️ Specialized Training Program By Group: Specific plans for your sprint, middle distance, and distance groups.
• 📅 Seasonal Periodization: A standardized 3-day per week program, periodized monthly to align with the college swim season (September through April).
• 🏋️‍♂️ Efficient Training: Weight room exercises and bodyweight alternatives for maximum efficiency regardless of your setup.
• 🎥 Visual Guidance: All exercises linked to demonstration videos for easy implementation.
• 🏊‍♂️ Race Prep Programs Included: Specialized peak performance programs for mid-season meets, conferences, and NCAAs.
• 🌐 Customer Service Support: Get assistance from SwimStrong Dryland’s dedicated customer service whenever needed

Tier 2 Program: SSDL Consultation includes

• 🏋️‍♂️ Standardized Training Program: 3 days of standardized weight room programs w/ equipment alternatives, 3 days of standardized 30 minute dryland workouts (September – April)
• 🤔 Ask Anything Sessions: 1 consulting call in September & 1 in January for implementation advice
• 💪 Build Resiliency in Your Swimmers: Benefit from guidance on keeping your athletes resilient in and out of the water
• 🌐 Customer Service Support: Get assistance from SwimStrong Dryland’s dedicated customer service whenever needed
• Pair with Tier 1 to get a full service experience with programming & constant consultation/feedback. 

Tier 3 Program:

• 📹 Comprehensive Learning Modules: 11 pre-recorded video modules, totaling 10 hours of content.
• 📘 In-Depth Content: Each module covers a specific component of designing and implementing a weight room/dryland program for collegiate swimmers.
• 📊 Sample Programs Included: Two sample programs to kickstart your implementation journey.