Weekly minutes (bars) · relative load (gold)
Season periodization
Phases
- 1
Movement Foundations · Weeks 1–3
Master movement patterns and body control.
- 2
Strength Build · Weeks 4–6
Progress load and volume gradually.
- 3
Power & Transfer · Weeks 7–9
Convert strength into explosive, swim-specific power.
- 4
Maintain & Peak · Weeks 10–12
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 | Squat jump — 4 x 5 · tempo Explosive · Streamline arms on take-off | 90s | RPE 7-8 |
| Power | Box jump — 3-4 x 5 · tempo Explosive · Land soft, hips back | 90s | RPE 7-8 |
| Strength | Trap-bar deadlift — 4 x 5 @ 75-82% · tempo 2-0-X · Neutral spine, push floor away | 2:00 | RPE 7-8 |
| Strength | Incline DB press — 3 x 8 · tempo 3-0-1 · Shoulder blades set | 90s | RPE 7-8 |
| Core | Pallof press — 3 x 12/side · tempo 2-2-2 · Resist rotation | 45s | RPE 5-6 |
| Core | Hollow body hold — 4 x 30s · tempo Hold · Streamline arms, ribs down | 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 | |
|---|---|---|---|
| Junior Competitive Dryland — 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 | 81 min | 68% |
| 2 | Movement Foundations | Movement Foundations | 86 min | 72% |
| 3 | Movement Foundations | Movement Foundations | 90 min | 76% |
| 4 | Strength Build | Strength Build | 81 min | 68% |
| 5 | Strength Build | Strength Build | 100 min | 84% |
| 6 | Strength Build | Strength Build | 105 min | 88% |
| 7 | Power & Transfer | Power & Transfer | 109 min | 92% |
| 8 | Power & Transfer | Power & Transfer | 100 min | 84% |
| 9 | Power & Transfer | Power & Transfer | 119 min | 100% |
| 10 | Maintain & Peak | Maintain & Peak | 116 min | 98% |
| 11 | Maintain & Peak | Maintain & Peak | 103 min | 87% |
| 12 | Maintain & Peak | Maintain & Peak | 90 min | 76% |
