Swim Strength Foundation (13+)
Swim Performance Systems
Swimming, Youth Sports, Water PoloThe SPS Swim Strength Foundations Program is a structured 15-week strength and athletic development program designed specifically for swimmers aged 13+.
This program focuses on building: ✔ Strength foundations ✔ Power and athleticism ✔ Shoulder stability and injury resilience ✔ Core control and body positioning ✔ Strength that transfers into swimming performance
Athletes will progress through structured training blocks designed to develop movement quality, confidence in the gym, and long-term athletic development.
The program includes: • 3 gym sessions per week • Full warm-ups and mobility • Strength, power, and core training • Exercise coaching guidance and progressions • Swim-specific movement focus throughout
Designed for swimmers wanting to become stronger, more powerful, and more resilient athletes in and out of the pool.
A1
WORLD'S GREATEST STRETCH
2 x 5
A2
T-Spine Reach
2 x 8
A3
Kneeling Hip Flexor Stretch
2 x 0:20
B1
Goblet Squat
3 x 10
B2
Band Assisted Pull Up
3 x 5
C1
Bench Press
3 x 8
C2
RDL
3 x 10
D1
Cable Facepull
3 x 12
D2
Forearm Wall Slide w/ Retraction
3 x 10
E1
Russian Twist
2 x 0:30
E2
GHD Sit-Up
2 x MAX
E3
Hanging Leg Raise
2 x MAX
A1
Deep Squat Stretch
2 x 0:20
A2
Banded Ankle Dorsiflexion Mobilization
2 x 0:20
A3
Cossack Squat
2 x 6
B1
Step-Ups
3 x 6
B2
1-Arm DB Row
3 x 8
C1
Wide Incline Push Up
3 x 12
C2
Glute Bridge
3 x 0:30
D1
Rear Delt Flyes
3 x 12
D2
Prone Angels
3 x 12
E1
Plank
3 x 1:00
E2
Bird Dog
3 x 8
E3
Hollow Hold
3 x MAX
F
A1
90/90 Seated Hip rotations
2 x 6
A2
Supinated Wall Slides
2 x 10
A3
Cat Cow
2 x 8
B1
Trap Bar Deadlift
3 x 6
B2
Lat Pulldown
3 x 10
C1
Standing Landmine Press
3 x 8
C2
Prone Machine Hamstring Curl
3 x 8
D1
Prone incline Y raise
3 x 8
D2
Shoulder ER Lift Offs
3 x 5 @ 0:04
E1
6 Inch Hold
3 x MAX
E2
Flutter Kick
3 x 0:30
E3
Dead Bug
3 x 8
Corey Polkinghorne
Former Australian Representative swimmer and sprint specialist turned Strength & Conditioning Coach. National and State Champion Australian Strongman competitor specialising in swim-specific strength, power, athletic development, and injury reduction to help swimmers become stronger, faster, and more resilient in and out of the pool.
Build stronger, more athletic swimming performance through a structured 15-week strength and athletic development program designed specifically for swimmers aged 13+.
Get Swim Strength Foundation (13+)
