Strength & Mobility For Everyday Swimmers

Hybrid Performance Method

Swimming

Coach

Dr. Sandra Harrell

Strength & Mobility For Everyday Swimmers is a tailored program geared for the recreational and amateur swimmer. This holistic coaching and training approach integrates strength and mobility training for swimmers who are either lacking strength and mobility training in their current workout routine or are unsure of how to integrate it into their swim training.

Both strength and mobility are requirements to ensuring you continue to swim injury-free.

Injuries arise when athletes focus solely on swimming without integrating a strength and mobility component to their training.

Programs that focus solely on strength or mobility for swimmers lack a vital piece of training and increases the risks for developing injuries later on. Strength & Mobility For Everyday Swimmers Membership is therefore created for athletes to address this problem and to improve overall athletic performance both on land and in the pool while preventing injuries.

$39 / mo

Start My 7-Day Free Trial

Features

Guidance From Your Coach

Ask questions or post form check videos and get detailed coaching responses from one of the best coaches in the industry.

Programming 5 days per week

Get access to daily warm-ups, strength, conditioning, recovery, mobility, and much more!

Movement Demos

Video demos for every movement that we'll ask you to perform throughout the training session so that you know what to do and how to do it.

Detailed, Expert Instruction

Beyond just sets and reps, we'll give you all the details and instructions you need to execute the training each day.

Committed Teammates

The days of training alone are over. Even if you're training by yourself in your gym or garage, you have a community of teammates training with you.

Delivered Via TrainHeroic

We've partnered with TrainHeroic so you have real-time access to your training, your progress, your recovery, your sleep, your coaching, and more.

Equipment

Required

Barbell & Plates // Dumbbells // Squat Rack // Foam Roll or Lacrosse Ball

Recommended

Kettlebells

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Strength & Endurance - PUSH

10-Minute Warm Up

1 x 10:00 @ 5

Back Squat

3 x 12 @ 45 lb

Kettlebell Romanian Deadlift

3 x 12

Dumbbell Chest Press

3 x 12

DB Bicep Curls

3 x 12

Lateral Raise

3 x 12

5-Minute Cool Down

1 x 5:00 @ 3

Monday

Mobility LB

Heroic Warm-up

1 x 5:00

Foam Roll Glutes

1 x 2:00

Foam Roll Quads

1 x 2:00

Foam Roll Hamstrings

1 x 2:00

Foam Roll Calf

1 x 2:00

Standing Hamstring Stretch

3 x 0:30

1/2 Kneeling Hip Flexor Stretch

3 x 0:30

Standing Calf Stretch

3 x 0:30

Tuesday

Strength & Endurance - PULL

10-Minute Warm Up

1 x 10:00 @ 5

Romanian Deadlift

3 x 12 @ 45 lb

DB Lunges

3 x 20

DB Calf Raise

3 x 15

Incline DB Bench Press

3 x 12

DB Overhead Tricep Extension

3 x 12

5-Minute Cool Down

1 x 5:00 @ 3

Wednesday

Mobility UB

Heroic Warm-up

1 x 5:00

Foam Roll Thoracic Spine

1 x 2:00

Levator Scapulae Soft Tissue Mobilization with Lacrosse Ball

1 x 2:00

Pec Release with Lacrosse Ball

1 x 2:00

Neck & Sub-Occipitals Soft Tissue Mobilization

1 x 2:00

Levator Scapula Stretch

3 x 0:30

Lat Stretch

3 x 0:30

Standing Pec Stretch

3 x 0:30

Thursday

Strength & Endurance - PRESS

10-Minute Warm Up

1 x 10:00 @ 5

Bench Press

3 x 12 @ 45 lb

Bent Over Dumbbell Row

3 x 12

Lat Pulldown

3 x 12

Seated Hip Abduction Machine

3 x 12

Seated Hip Adduction Machine

3 x 12

5-Minute Cool Down

1 x 5:00 @ 3

Friday

Rest

Saturday

Rest

Coach

More from Hybrid Performance Method

Dr. Sandra Harrell

5X NCAA All-American swimmer and strength and rehab specialist focused on helping youth athletes, competitive swimmers and triathletes, and parents perform at their peak in sport and everyday demands. Her coaching is primed for performance optimization and injury minimization so you can do more of what you love. She received her Doctorate in Physical Therapy and her Master's in Exercise Science.

Peak Performance Without The Injuries

We've changed thousands of lives with our coaching and holistic approach to fitness and swimming - we can't wait to change yours!

Start My 7-Day Free Trial

FAQs

What is Strength & Mobility For Everyday Swimmers?

It is exactly that. Strength & Mobility For Everyday Swimmers is a prescribed full body program that includes strength, conditioning, hypertrophy, power, prehab, and mobility programming to help swimmers develop the necessary strength and mobility to swim fast and injury-free.

What equipment do I need?

You'll need a barbell, dumbbells, squat rack, bench, and a foam roll. Bonus points if you have a lacrosse ball and kettlebells.

Is there coaching support included?

Yes! Every athlete gets exclusive access to the in-app message boards to ask questions, drop videos for form checks, interact with other members and MORE. Diet, lifestyle, recovery, you name it! Everything will be covered and coached right inside of the app.

How many days per week and how long are the workouts?

Every programming week will be laid out with 5 potential training days. BUT, based on your schedule and goals, you can customize the number of days YOU train per week anywhere from 1-5 days per week. Each STRENGTH & MOBILITY workout is approximately 30-60 minutes. Get in, get results, and get out.

How does Strength & Mobility For Everyday Swimmers Work?

It’s EASY! Click the “sign up” button above and choose your membership option (either monthly or annually). From there, you will get immediate access to your account on TrainHeroic, complete with the week's training, message boards, movement demos, and more!

Can I cancel my membership at any time?

Yes! You can cancel your membership at any time, all from within the app, and with no questions asked.

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Strength & Mobility For Everyday Swimmers