ASP Store
From $11/week
A first real dryland program for swimmers aged 11 to 15, or anyone still a beginner in the weight room. Fifteen weeks split into five three-week blocks, running from accumulation through three strength phases to a championship prep phase, built on movements that develop coordination, athleticism, range of motion, strength, and power. The point is that it builds you for this season and for the long term at the same time. Video demos, easy tracking, and clear sets and reps come through the TrainHeroic app.
📦What’s inside • Video demos & easy tracking through the TrainHeroic App • Clear sets and reps ✅Made for • Athletes aged 11-15 years, or beginners in the weight room • Looking for a structured dryland program with varied phases • Focused on long-term performance and development ❌Not for • Athletes currently tapering • Advanced athletes 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 at the address you used at checkout. 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 that builds this season's speed and the athlete underneath it.
The same coach who writes dryland for our own athletes.
Fifteen weeks, three days a week, in five 3-week blocks that finish with championship prep.
Your TrainHeroic redemption code is emailed to you right after checkout.
Real feedback from athletes who train with Aquatic Sports Performance.
Google review
“Coach Sean and his team are phenomenal! We appreciate how methodical he is in his training for his athletes. Our daughter enjoys working out at ASP because of the coaches, the environment, and striving to attain the goals she's set for herself in her swimming career. She feels stronger and continues to see improvement in the gym as well as in the pool.”
Google review
“My son has truly enjoyed working out at ASP. He always felt welcomed and supported. He has been training with ASP for about 4 months and I can already see an improvement in his performance in swimming. Definitely a great opportunity that I would recommend to any others looking to improve their swimmer's capabilities.”
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.
This program is the same for all athletes, regardless of their main event
Barbell, Dumbbells, Kettlebell, Pull-Up Bar, Medicine Ball, GHD, TRX, Adjustable Bench, Ab Wheel, Foam Roller, 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
