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From $11/week
Fifteen weeks, three days a week, five blocks that open with accumulation and build through three strength phases to a strength/power phase. This is the dryland blueprint ASP builds for aquatic athletes who already move well under a bar and want elite structure instead of guesswork. It comes in two tracks, General and Breaststroke, so pick the one that fits your events when you order. If the weight room is still newer to you, start with the Intermediate version instead.
Program structure: • Block 1: Accumulation • Block 2: Strength Phase 1 • Block 3: Strength Phase 2 • Block 4: Strength Phase 3 • Block 5: Strength/Power Phase 📦What’s inside • Video demos & easy tracking through the TrainHeroic App • Clear sets and reps ✅Made for • Aquatic athletes with strong weight room experience • If you're not as comfortable in the weight room, check out this version • Athletes looking to establish a strong foundation to swim fast • Swimmers who want elite structure, not guesswork ❌Not for • Athletes currently tapering • Beginners in the gym 📅Program info • Length: 15 weeks x 3 days per week
Delivered to your email right after payment
Nothing ships. After you check out we email you a TrainHeroic redemption code for the track you selected, General or Breaststroke. Redeem it in TrainHeroic to open all 15 weeks, with video demos, easy tracking, and clear sets and reps. The program runs in TrainHeroic and is not added to the ASP app for you.
Dryland built for one thing, and that is moving faster in the water.
The same coach who writes dryland for our own athletes.
Fifteen weeks, three days a week, moving from accumulation through three strength phases into a strength and power block.
Your TrainHeroic redemption code is emailed to you right after checkout.
With Digital Programs, you buy a finished, pre-built program off the shelf and run it yourself in the app. It's the same program for everyone at that level, you adjust the weights yourself using % or RPE, and it's a one-time purchase.
With Remote Individualized Coaching, a dedicated ASP coach builds a program around you, based on your goals, training and injury history, sport, equipment, and schedule, and keeps adjusting it as you go. It's an ongoing membership.
In short: a digital program is something you buy and follow on your own. Remote coaching is a coach who builds and continuously tunes your training for you.
Digital programs are a one-time purchase and are non-refundable per our Terms and Conditions. If a program isn't the right fit, reach out and we'll help you find one that works.
Each training day includes a warm-up, mobility, strength, and power training.
A weekly progression is built into the programming to help you continually improve.
Breaststroke has unique lower body demands compared to the other strokes. This program does not have a breaststroker variation.
If you'd like a program specifically made for breaststroker, please check our ASP High Performance: Advanced Breaststroke Program
Barbell, Dumbbells, Kettlebell, Pull-Up Bar, Medicine Ball, GHD, TRX, Adjustable Bench, Ab Wheel, Foam Roller, Lacrosse Ball, Bands, Stability Ball
Delivered through the TrainHeroic App for clean tracking and simple execution.
15 weeks of elite programming 3 targeted training days per week
Real athletes, real drops
Sprint · 50 free · South AfricaFrom 23.5 to 21.9 LCM
Calvyn Justus
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
Pro team · El Salvador5 national records · 5 medals at the 2025 CA Games
Marina Spadoni
Marina Spadoni has trained with ASP remotely since 2020 and in-person since 2025. In that time she has set five Salvadoran national records in long course meters and two in short course meters, plus two Central American records. Her work with ASP produced an international breakthrough: two lifetime bests after a three-year plateau, five medals at the 2025 Central American Games, and qualification for three World Championships. She continues to compete on ASP's pro team.
Sprint free · CalD1 NCAA Champion · Cal Berkeley
Elise Garcia
Elise Garcia, one of ASP's first athletes, trained out of Sean's parents' garage starting in 2020 and became a D1 NCAA Champion in 2021. As a senior she led the Bears in the 50 free and ranked second in the 100 free, swam three relays at the 2022 NCAA Championships, and helped Cal win multiple Pac-12 relay titles while earning the Golden Bear Award and a spot on the Pac-12 Academic Honor Roll.
Distance · Cal / Team USAJunior National Champion · CIF state champion
Matthew Chai
Matthew Chai began with ASP in 2019 and became a Junior National Champion in the 1650 free. He was a 2022 CIF state champion in the 500 free and Orange County Register Boys Swimmer of the Year, breaking a 39-year-old record held by Olympian Jeff Kostoff. At Cal he posted the second-fastest 1000 free in program history (8:45.81) and has represented Team USA.
200 IM · West Point3x First Team All-Patriot League · Army
Joey Kling
Joey Kling began with ASP in 2021 as a high school sophomore and continued during college summer breaks. A standout for Army, he earned First Team All-Patriot League honors three straight years (2023-26) with back-to-back-to-back gold in the 200 IM at the Patriot League Championships (1:44.45 in 2026). He helped set the program's 400 medley relay record (3:09.79) and was named West Point Comeback Athlete of the Year. Before West Point, he was a three-time CIF-SS champion at Sonora High School.
Distance / open waterHarvard · 7x Ivy titles · Olympic Trials
Simon Lamar
Simon Lamar was ASP's very first athlete. A distance and open water standout, he swam at Harvard, helping the Crimson win seven straight Ivy League titles while earning multiple CSCAA Scholar All-America honors. He competed at Wave I of the U.S. Olympic Team Trials in the 1,500 free and was a multi-time member of the U.S. Open Water National Team, also representing the U.S. at the 2017 World Championships. Before Harvard, he was a CIF champion in the 500 freestyle and a 2017 U18 Open Water National Champion.
ASP Athletes
