Weekly minutes (bars) · relative load (gold)
Season periodization
Phases
- 1
Movement Foundations · Weeks 1–2
Master movement patterns and body control.
- 2
Strength Build · Weeks 3–4
Progress load and volume gradually.
- 3
Power & Transfer · Weeks 5–6
Convert strength into explosive, swim-specific power.
- 4
Maintain & Peak · Weeks 7–8
Maintain strength while staying fresh for the pool.
12 complete sessions
The Workout Pack
| Part | Set | Interval | Zone |
|---|---|---|---|
| Activation | Dynamic warm-up: arm circles, leg swings, inchworms, band pull-aparts (8 min) | 8 min | RPE 3 |
| Power | Broad jump to stick — 4 x 4 · tempo Explosive · Mimic block start angle | 90s | RPE 7-8 |
| Power | Med-ball overhead slam — 3 x 8 · tempo Explosive · Full extension to slam | 60s | RPE 7-8 |
| Strength | Trap-bar deadlift — 4 x 5 bodyweight / light DB · tempo 2-0-X · Neutral spine, push floor away | 2:00 | RPE 7-8 |
| Strength | Front squat — 4 x 6 bodyweight / light DB · tempo 3-1-X · Elbows high, knees out | 2:00 | RPE 7-8 |
| Core | Streamline flutter on bench — 3 x 40s · tempo Fast · Kick from hips | 45s | RPE 5-6 |
| Core | Side plank w/ reach — 3 x 30s/side · tempo Hold · Stacked hips | 45s | RPE 5-6 |
| Finisher | Mobility flow: couch stretch, lat stretch, thoracic rotations (6 min) | 6 min | RPE 2 |
Coaching points, lane scaling and a results log for this workout are in the PDF.
Resources
| Resource | Type | Page | |
|---|---|---|---|
| Age-Group Dryland Foundations — Program Guide | 3 | ||
| Exercise Demonstrations | Video Guide | 20 | |
| Progressions & Training Volume | 21 | ||
| Recovery Guidance | 22 | ||
| Modifications by Age & Level | 23 |
Bonus tools
Exclusive bonus
Printable Lift Cards
Exclusive bonus
Daily 10 Mobility Routine
Exclusive bonus
Injury-Prevention Screen
- Coach's introduction & outcomes
- Energy systems & training zones
- Week-by-week plan
- Benchmark tests & pace chart
- Fuel, recovery & glossary
Week by week
| Week | Phase | Theme | Volume | Load |
|---|---|---|---|---|
| 1 | Movement Foundations | Movement Foundations | 77 min | 69% |
| 2 | Movement Foundations | Movement Foundations | 84 min | 75% |
| 3 | Strength Build | Strength Build | 91 min | 81% |
| 4 | Strength Build | Strength Build | 84 min | 75% |
| 5 | Power & Transfer | Power & Transfer | 105 min | 94% |
| 6 | Power & Transfer | Power & Transfer | 112 min | 100% |
| 7 | Maintain & Peak | Maintain & Peak | 112 min | 100% |
| 8 | Maintain & Peak | Maintain & Peak | 102 min | 91% |
