Fitness Training for Swimmers
Fitness Training for Swimmers
Improve your starts. Power through your turns. Build a body that supports your stroke—and keeps you in the water longer.
Whether you're a competitive swimmer, a returning Masters athlete, or just swimming to stay fit, your dryland training needs to be as purposeful as your time in the pool.
Why Swimmers Need More Than Just Laps
Swimming builds endurance. But without a well-rounded approach to strength and conditioning, swimmers often fall into patterns that lead to overuse, imbalance, or missed potential.
That’s where APX MVMT LAB comes in.
We design smart, 30–45 minute workouts that build power, reinforce movement control, and support long-term shoulder, hip, and core health. Whether you’re racing 100 fly or just want to stay strong into your 40s, 50’s, and beyond, this is dryland that fits into your schedule—and actually moves the needle.
Train Smarter with Focused, Balanced Workouts
You don’t need hours in the gym. You just need a system that trains what matters most.
Every week inside APX MVMT LAB includes:
1× Upper body session using (3 min work + 2 min rest) x 4 sets for power
1× Upper body session on a 4-min clock with cardio to build capacity
1× Lower body session on a 4-min clock with carries and rest pacing
3× AMRAP or EMOM-style sessions to build strength, stability, and stamina
Alternating upper/lower daily to prevent overload and support recovery
We focus on functional strength for swimmers—like deadlifts, split squats, carries, rows, presses, and explosive bodyweight movements—designed to help you move better in the water, recover faster between sets, and maintain strong positions off the wall and through your finish.
Mobility and Core Strength That Carries into the Water
Every session starts with mobility-focused warm-ups that prep your joints, reinforce better posture, and build long-term range of motion.
From shoulder prep to hip stability to core control, we rotate in:
Ab Rollouts, Dead Bugs, and Pallof Presses for anti-extension and rotation
Jump rope and plyometric drills for rhythmic coordination
Hamstring curls and landmine variations to reinforce joint control
Loaded single-leg work to improve symmetry and balance
Our rule? No two single-leg movements on the same day—so you stay fresh and get stronger without excess fatigue.
This training supports better streamline position, kick mechanics, and stroke balance—not just dryland “fitness.”
Support Recovery and Stay Injury-Free Longer
Injuries and burnout don’t just come from what you do—they come from how you recover between it.
That’s why our programming includes recovery pacing, rest-buffered intervals, and built-in variation—so you can train hard without breaking down.
Key components:
Carries 2–3x/week (rotated styles) to build grip, shoulder, and core integrity
Hamstring curls at least once per week to protect knees and balance hip function
Setup-heavy movements (landmine, core devices) placed strategically for flow and efficiency
Over time, you’ll notice better shoulder health, improved stroke rhythm, and more confidence in and out of the pool.
Your Dryland. Done Right.
At APX MVMT LAB, we believe smart, balanced fitness makes better athletes—not just better lifts.
Our swimmer-focused system helps you:
Build strength and power for every stage of the season
Improve control, stability, and efficiency in the water
Stay consistent with 45–60 minute workouts you can actually commit to
