Elevate Coaching Services

Swimming, Youth Sports
Coach
Avery Adams

20 weeks to foundational mastery

These introductory programs are designed as a prerequisite to the Elevate system.

Developing body weight strength serves as our first step in the progression of athletic development.

If you’ve dabbled in dryland training but have yet to implement a multiphase, progressive program, this is for you and your team.

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Features
3 sessions per week
Must use App app to view and log training
Program Training
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Step By Step Guidance
This program includes video breakdowns of each exercise to allow for efficiency and understanding throughout the program!
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Increase Movement Proficiency
By implementing the proven Elevate System, the swimmer will increase their ability to Skip, Jump/ Land, maintain body weight, squat, lunge, hinge, rotate, reach and much more. In the end, we want a swimmer who is healthy, strong and self-aware enough to perform an athletic movement at any time.
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Master The Basics
Our five-week training blocks move slowly, methodically and in a progressive manor to allow our swimmers to master the skill at hand. When we take a long-term approach to athletic development, everyone wins.
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I've been in your shoes
Having gone through the same fears, anxieties and frustrations- I know how difficult it can be to write dryland programs for a team. Between the overwhelming 'noisy' content on social media and the lack of relevant information, it can be a nightmare trying to create something meaningful. Thankfully, I have over sixteen years of experience in this area and know from first-hand just what works.
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Prepare For The Future
The Elevate Programs all flow into the next one in a progressive manor. This progression sets the swimmer for up for every stage of development.
Features
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Programming 3 days per week
This program 3x/ week for 20 weeks, will drastically improve your swimmer's coordination, balance, strength and more in this bodyweight program!
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Step by step instructions for your swimmers to execute each day.
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Delivered through TrainHeroic
I give you everything that I have learned over the last 16 years in complete detail!
Equipment
Recommended
Bodyweight Only
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Sample Week
Week 1 of 20-week program
Monday
Elements Phase 1

A

Skip for Distance

4 x 25

B

Forward Leg Swing

1 x 10

C

Lateral Leg Swings

1 x 10

D

Front Support Flutter Kicks

3 x 6

E

ABC Push Ups

3 x 3

F

Forward Jump & Freeze

2 x 6

G

PVC Box Squat

3 x 4

H

Forward Crawl

2 x 10

Wednesday
Elements Phase 1

A

Side to Side

4 x 25

B

Hands on Waist Rotations

2 x 10

C

Prone I's

3 x 6

D

Prone T's

3 x 6

E

Straight Back Jump & Freeze

3 x 6

F

Lunge - Forward

3 x 6

G

Backward Crawl

2 x 10

Friday
Elements Phase 1

A

Skip for Distance

4 x 25

B

Hinges

2 x 10

C

Front Support Flutter Kicks

3 x 6

D

ABC Push Ups

3 x 3

E

Lateral Jump & Freeze

2 x 6

F

PVC Box Squat

3 x 4

G

Side Crawl

2 x 10

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Elevate The Process

Thoughtfully planned programming that allows for long term athletic development! Regardless of your coaching background, or ability level, you will be able to Elevate your team today!

Get 20 Week, Level 1: 9-12 Year Old Bodyweight
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FAQs
Who are these programs for?
Short Answer. All 9-12 year olds who have not gone through a multiphase program before. I have used these exact principles with Gold Medal Clubs, and brand-new swimmers alike. Most swimmers lack an understanding of movement. Any coach or team will absolutely benefit from this program!
If we have a question, can we reach out?
Absolutely. Please email me at elevatedryland@gmail.com
I am new to coaching, is this program easy to follow?
Yes, it is! I also include many teaching elements so that you the coach, also grow with this experience. And if you ever have any questions, you can always reach out!
What are the differences between level 1 and level 2 programs?
As I believe in providing programming to teams of all sizes and budgets. Level 1 simply refers to body weight only programs, and level 2 offers two different equipment training programs. The first option is Bodyweight + Rings, and the second is Bodyweight, Rings and Med Balls. All are introductory.
The Proof
verified-athlete-avatar William Slowey

Former Swimmer & JR National Qualifier

Verified Athlete

"I have worked with Avery for four years and I’ve shown tremendous growth. When I first joined the program, I had the goal of increasing strength, mobility and power. With Avery I have been able to do exactly that by achieving my first Junior National Cut in the 400 IM"

verified-athlete-avatar Kendal Chunn

Former Swimmer & SR National Qualifier

Verified Athlete

"With Averys guidance for 6 years, I was able to go from an Age Group Sectional Qualifier to Senior Nationals and swim at the College of my dreams - Georgia Tech. His ability to teach, to explain the process and to challenge me helped me reach every goal I set out to achieve!"

verified-athlete-avatar Lars Jorgenson

Head Coach University of Kentucky

Verified Athlete

"“For years I have seen Avery produce consistent results at all levels. The commitment to his swimmers and professionalism are top notch. I highly recommend Elevate to anyone looking to help fulfill their swimmer's potential, safely and effectively."

verified-athlete-avatar Kevin Ryan

Head Coach - Winchester Sailfish

Verified Athlete

"“My team was unanimous in wanting to hire Coach Avery to program our dryland. Coupled with removing the stress of trying to plan out land-side athletic development for all ages spread out over multiple training groups, working with Avery has produced amazing results and made my life much easier"

20 Week, Level 1: 9-12 Year Old Bodyweight