ASP Store
$169.00 · about $11/week
Fifteen weeks, three days a week, five blocks of three weeks that open with accumulation and build through three strength phases. 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. They are not the same program: the General track finishes on a strength and power block, and the Breaststroke track tapers into a championship phase. If the weight room is still newer to you, start with the Intermediate version instead.
Program structure (5 blocks x 3 weeks):
📦 What’s inside
✅ Made for
❌ Not for
📅 Program info
Added to the ASP Nexus app right after payment
Nothing ships. Right after checkout, your program (the track you selected) is added to the ASP Nexus app and we email you a link to set your password. The first time you open the app, you pick your start date. Video demos, easy tracking, and clear sets and reps are all in the app. Athletes 13 and older also get ASP Swim free for 30 days.
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, or a championship taper on the breaststroke track.
Your program is in the ASP Nexus app right after checkout, and you pick the start date.
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.
Take the quick quiz at the top of this page and we'll match you to the plan built for your level and goals. As a guide: Youth is for developing athletes roughly 11 to 15, High Performance is for competitive teens and adults building real dryland strength, and Pro is for experienced, strong athletes on full-season, phase-based plans.
You get instant access in the ASP Train app right after purchase. Each program is laid out week by week with the exact sets, reps, and progression, plus a video demonstration for every exercise, so you can train from your phone at the gym or at home.
It depends on the program. The high performance and pro strength plans assume a standard gym setup (barbell, rack, bench, dumbbells, and bands), while the youth and mobility work needs much less. Each program lists what it assumes on its product page.
Yes. The dryland programs are designed to complement your swim training, not replace it. Follow the weekly layout and fit the sessions around your pool schedule.
Digital programs are self-guided: you run the plan yourself in the app and adjust the loads using the percentages or RPE provided. If you want a coach building and continuously adjusting your training around you, that is Remote Individualized Coaching.
It varies by program. Most run as multi-week training blocks with a clear weekly structure. You will find the exact length and layout on each program's product page.
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.
Yes. Breaststroke has unique lower body demands compared to the other strokes, so this program is sold in two tracks: General and Breaststroke.
These are not the same program under a different label. Both run 5 blocks of 3 weeks, but the training inside the blocks is different, and so is the way the final block finishes.
Pick the track that fits your events when you add the program to your cart.
Most weeks: Resistance bands, foam roller, pull-up bar, dumbbells, adjustable bench, cable machine, barbell, plates and a rack, plyo box or sturdy step, medicine ball, ab wheel, TRX or gymnastic rings.
Now and then (easy to swap if your gym lacks one): Dip belt or weighted vest, kettlebell, stability ball, dip bars, GHD (glute-ham developer), landmine.
Any well-equipped commercial gym has all of it.
Delivered in the ASP Nexus app for clean tracking and simple execution. You pick your start date the first time you open it.
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
