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Digital Programs

Training you can do anywhere

Follow the same structured dryland programming we write for ASP athletes. Clear daily sessions, progressions that build week over week, and a plan that meets you where you are. Plans from $89

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Discover our programs

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How it works

From signup to your first session in minutes

  1. Pick your program

    Choose the dryland program that matches your level and goals. Each one is designed by ASP's Head Coach

  2. Train on your phone

    Open your program and follow the day's session. Sets, reps, and progressions are laid out so you always know what to do.

  3. Track and improve

    Log your work, watch your numbers climb, and keep progressing as the program builds week over week.

Athlete spotlight

From 23.5 to 21.9 LCM

Calvyn Justus joined ASP a year ago. In that time he managed to drop 1.6s, to hit a personal best and qualify for his first Commonwealth team with his home country of South Africa, in over 10 years

Browse the programs

Find your program

Unsure which ASP program is right for you?

Answer a few quick questions and we'll point you to the training plan that matches your level and goals.

What athletes say

Loved by athletes and parents

“Really appreciate the remote program and all you've done for me these past few months. I've been loving lifting and getting a lot stronger!”

Joe P.
ASP remote coaching

Why our programming works

Dryland programs, built with all of ASP's knowledge and experience

Most online programs hand you a list of workouts.

Ours are built the way we coach in person.

The power you build on land shows up in the water, and every block builds toward a measurable goal.

Rather have your own fully custom program?

Check out our fully individualized programming, made exactly to achieve YOUR goals.

Individualized Programs

Aquatic Sports Performance

All our digital programs are written by ASP Head Coach Sean Kao

Sean Kao is Head Coach of Aquatic Sports Performance. He helped build ASP into a program that trains aquatic athletes from developing age-groupers to the multiple Olympians and national-team swimmers on its roster today.

Sean has also coached on deck at the World Championships and served as a coach for Chinese Taipei (Taiwan) at the Pan Pacific Championships, working with athletes racing for their countries.

He earned his Master's in Exercise Science from Arizona State University, where his thesis on strength training for swimmers was published in the Journal of Swimming Research. Sean swam collegiately there, qualified for the American Open Series as an Olympic weightlifter, and competes as a heavyweight in Brazilian Jiu Jitsu. Every program he writes comes from someone who has done the work himself, in the water and in the weight room.

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