GENERAL STRENGTH FOUNDATIONS A General Strength Program for Young Swimmers (Ages 10–12) Build the strength that supports faster, safer swimming — on land

GENERAL STRENGTH FOUNDATIONS

A General Strength Program for Young Swimmers (Ages 10–12)
Build the strength that supports faster, safer swimming — on land

A simple, structured land-based strength session for age-group swimmers, covering the movement patterns that build a resilient, athletic base: pushing, pulling, hip hinge, core, and posture. No heavy loading, no gym membership needed — just bodyweight work done consistently.

This program is for you if:

• Your swimmer is around 10–12 years old and building their first general strength base
• You want a simple, safe strength routine that supports stroke technique and injury prevention
• You’re looking for something that can be done at home or poolside with minimal equipment
• You want a structured program rather than random exercises pulled together

What’s included:

• A full warm-up, mobility, and stretching routine to prepare the body
• A general strength circuit covering upper body push/pull, core, glutes, and legs
• Clear sets and reps for every exercise — easy to follow, no guesswork
• Delivered as an instant-download PDF — usable at home, poolside, or in a gym setting

Coached by 28 years of experience. Built by Paul at Aces Swimming, who has coached national age group champions and state record holders. This program reflects the same age-appropriate strength foundations used with Aces’ own 10–15 age group swimmers.