DRYLAND STRENGTH BUILDER A Full Dryland Strength Program for Swimmers 12 Years and Over Build real strength on land. Designed to translate directly to the water

DRYLAND STRENGTH BUILDER

A Full Dryland Strength Program for Swimmers 12 Years and Over
Build real strength on land — designed to translate directly to the water

A comprehensive, structured strength session for older age-group swimmers, using just a resistance band and medicine ball. It covers every major pattern that supports stroke power and injury resilience — pushing, pulling, rotation, and lower body strength — in one complete session.This program is for you if:

• Your swimmer is 12 years or older and ready to progress beyond a general strength base
• You want a structured dryland session that targets shoulders, back, core, and legs
• You have access to just a resistance band and medicine ball — no gym required
• You want stroke-specific work built in (like breaststroke pull-aparts) alongside general strength

What’s included:

• A full warm-up, mobility, and stretching routine to prepare the body
• 16 strength exercises covering push, pull, rotation, and lower body work
• Clear sets and reps for every exercise, using band and bodyweight resistance
• Equipment list included — just a resistance band and medicine ball needed
• 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 dryland strength work used with Aces’ own 12+ competitive swimmers.