Sprint · 50 free · South AfricaFrom 23.5 to 21.8 LCM
Calvyn Justus
Calvyn Justus joined ASP a year ago. In that time he managed to drop 1.7s, to hit a personal best and qualify for his third Commonwealth Games with his home country of South Africa
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ASP Youth: 15-Week Dryland Program - Vol. 2
Product information
$169.00 · about $11/week
Includes 1 month of ASP Swim free
100+ pro swim videos, a $29.99 value.
Ages 13 and up, in the same app.
- Ages 11-15, after Vol. 1
- 15 weeks
- 3 days a week
- Light gym, no barbell
- Ends with a meet week
The next dryland step after Vol. 1, built to keep developing the athlete underneath the swimmer. It runs from general physical preparation through three strength phases to power development and championship season prep.
Program structure (5 blocks x 3 weeks):
- Block 1: GPP (General Physical Preparation)
- Block 2: Strength Development Phase 1
- Block 3: Strength Development Phase 2
- Block 4: Strength Development Phase 3
- Block 5: Power Development + Championship Season Prep, ending with a meet week
Level: Next step after Vol. 1
📦 What’s inside
- Video demos & easy tracking in the Aquatic Sports Performance app
- Clear sets and reps
- Most exercises are paired in supersets to keep sessions efficient
✅ Made for
- Athletes aged 11-15 years who have completed Vol. 1, or who already have some weight room experience
- Looking for a structured dryland program with varied phases
- Focused on long-term performance and development
❌ Not for
- Athletes currently tapering
- Complete beginners in the gym (start with Vol. 1)
📅 Program info
- Length: 15 weeks x 3 days per week (week 15 is a 2-day meet week)
Added to the Aquatic Sports Performance app right after payment
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The next dryland step after Vol. 1, built to keep developing the athlete underneath the swimmer. It runs from general physical preparation through three strength phases to power development and championship season prep.
Program structure (5 blocks x 3 weeks):
- Block 1: GPP (General Physical Preparation)
- Block 2: Strength Development Phase 1
- Block 3: Strength Development Phase 2
- Block 4: Strength Development Phase 3
- Block 5: Power Development + Championship Season Prep, ending with a meet week
Level: Next step after Vol. 1
📦 What’s inside
- Video demos & easy tracking in the Aquatic Sports Performance app
- Clear sets and reps
- Most exercises are paired in supersets to keep sessions efficient
✅ Made for
- Athletes aged 11-15 years who have completed Vol. 1, or who already have some weight room experience
- Looking for a structured dryland program with varied phases
- Focused on long-term performance and development
❌ Not for
- Athletes currently tapering
- Complete beginners in the gym (start with Vol. 1)
📅 Program info
- Length: 15 weeks x 3 days per week (week 15 is a 2-day meet week)
Product details
Delivery
Nothing ships. Right after checkout, your program is added to the Aquatic Sports Performance 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.
The fine details
Why shop with ASP
Strength that swims
Dryland that builds this season's speed and the athlete underneath it.
Written by ASP's head coach
The same coach who writes dryland for our own athletes.
Three days a week
Fifteen weeks, three days a week, in five 3-week blocks that build from general prep through three strength phases to power and championship prep.
Start when you're ready
Your program is in the Aquatic Sports Performance app right after checkout, and you pick the start date.
What members say
Real feedback from athletes who train with Aquatic Sports Performance.
Recent reviews
Frequently asked questions
Digital Programs
What's the difference between Digital Programs and Remote Individualized Coaching?
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.
Can I get a refund if I pick the wrong level?
Digital programs are a one-time purchase and are non-refundable once they are in your app (Terms and Conditions, section 4). Not sure of your level? Take the 20-second quiz on our Digital Programs page, or message us before you buy and we'll point you to the right one. If a program still isn't the right fit, reach out and we'll help you find one that works.
Which program is right for me?
Take the 20-second quiz on our Digital Programs 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.
Can I follow a program alongside my team or pool training?
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.
Do the programs include coaching or feedback?
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.
Details
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 Program
This program is the same for all athletes, regardless of their main event.
Equipment Needed
Most weeks: Pull-up bar, foam roller, cable machine, dumbbells, plyo box or sturdy step, adjustable bench, TRX or gymnastic rings, medicine ball.
Now and then (easy to swap if your gym lacks one): Kettlebell, stability ball, trap bar, resistance bands, dip bars, dip belt or weighted vest.
Almost half of the exercises use body weight only. No barbell needed.
How the program is delivered to me
Delivered in the Aquatic Sports Performance app for clean tracking and simple execution. You pick your start date the first time you open it.
Length & Frequency
15 weeks, 3 training days per week. Week 15 is a lighter 2-day meet week.
Do I need to do Vol. 1 first?
We recommend it. Vol. 2 is a more advanced version of Vol. 1 and builds on the movements and habits Vol. 1 teaches. If you already have solid weight room experience, you can start here.
How long is each session?
About an hour, including the warm-up and mobility work.
Does my swimmer need supervision?
Yes. We recommend a parent or coach supervises every session, especially while your swimmer learns the movements. Every exercise has a video demo to follow.
