Swim Performance Systems

Swimming
Coach
Corey Polkinghorne

Swim Performance Builder (15+)
A structured Intermediate strength and performance program designed for swimmers with previous gym experience looking to develop higher levels of strength, power, and athletic performance. This program focuses on improving force production, movement efficiency, unilateral control, and explosiveness while continuing to build strong shoulders, trunk stability, and movement quality specific to swimming performance.

Features
1 sessions per week
Must use App app to view and log training
Program Training
$100
Get Swim Performance Builder (15+)
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Increase Power & Explosiveness
Develop lower and upper body power to improve starts, turns, and force production in the water.
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Build Swimming Specific Strength
Increase pulling strength, lower body force, and overall athletic performance that transfers directly to swimming.
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Improve Shoulder Resilience
Strengthen the muscles that support the shoulder to help reduce injury risk and tolerate higher training loads.
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Enhance Athleticism & Movement Quality
Develop coordination, stability, mobility, and body control to move more efficiently both in and out of the pool.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
Intermediate 3-day strength and power program designed for swimmers looking to build athleticism, explosiveness, and swim-specific performance.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Train with coaches who understand the demands of swimming, support your development, and help you continue progressing.
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1 - Strength Accumulation

A1

Lunge Walk with T spine rotation

2 x 5

A2

Band Crab Walk

2 x 10

A3

Inchworm Shoulder Tap

2 x 5

A4

90/90 Seated Hip rotations

2 x 6

B

Weighted Chin Ups

3 x 6

C

Paused Bench Press

3 x 8

D1

Body Weight Reverse Alternating Lunge

3 x 8

D2

Continuous Broad Jump

3 x 5

E

Cable Facepull

3 x 12

F1

Dead Bug with Mini Bands

3 x 10

F2

Side Plank

3 x 0:30

F3

Paloff Press

3 x 12

Tuesday
Week 1 Day 2 - Strength Accumulation

A1

Open book stretch

2 x 6

A2

Band Pull-Apart

2 x 10

A3

Hip hinge Drill

2 x 8

A4

Cat Cow

2 x 8

B1

Romanian Deadlift (RDL)

3 x 8

B2

Chest-Supported DB Row

3 x 8

C1

single arm Lat pull dowmn

3 x 8

C2

Standing Landmine Press

3 x 8

D1

Med Ball Chest Pass

4 x 3

D2

Prone Angels

4 x 6

E1

Hanging Knee Raise

3 x 12

E2

Paloff Twist

3 x 10

E3

V-Ups

3 x 8

Thursday
Week 1 Day 3 - Strength Accumulation

A1

Thoracic Extension on Foam Roller

2 x 6

A2

gorilla squat

2 x 6

A3

Low Pogo Jumps

2 x 8

A4

band row and reach

2 x 8

B1

Trap Bar Deadlift

3 x 8

B2

Box Jumps

3 x 3

C

Strict Bodyweight Pull-Up

3 x 8

D

DB Walking Lunge

3 x 8

E1

Incline DB Bench Press

3 x 8

E2

YTW

2 x 8

F1

Decline Sit Up

3 x 12

F2

Bird Dog

3 x 10

F3

Flutter Kick

3 x 0:30

Coach
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coach-avatar Corey Polkinghorne

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Swim Performance Builder (15+)
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