PERFORMANCE
PROGRAMS FOR
SWIMMERS
Dry-land strength, shoulder stability, and swim-specific conditioning for Sydney open water and pool swimmers — including triathlon swim legs. Based at Five Dock.
What the Swimming Performance Program Covers
Dry-land training for swimmers is often poorly designed — generic gym work that doesn't translate to the pool. Our swimming performance program is built around the specific physical qualities that drive swimming performance and protect the shoulder.
Rotator cuff and periscapular strengthening that directly translates to pull power and shoulder injury resilience. The shoulder is the primary performance limiter and injury site in swimmers — it requires dedicated, progressive loading beyond what pool training provides.
Upper body pulling and pushing strength, core stability, and hip rotation power — the physical qualities that underpin powerful freestyle, butterfly, and open water swimming. Periodised around your competition or race calendar.
Assessment of the movement patterns and strength asymmetries that affect stroke mechanics and injury risk. Identification of the specific physical limitations holding back your swimming — and targeted programs to address them.
Performance Outcomes
Physical improvements that translate directly to faster swimming and a more durable shoulder.
Increased pulling strength directly translates to faster swim splits. Dry-land strength training produces meaningful improvements in propulsive force that pool training alone cannot achieve.
A stronger, better-balanced shoulder tolerates high swim volumes without breaking down. Shoulder injury prevention is the most important performance intervention for high-volume swimmers.
Fatigue-resistant shoulder and core strength means your stroke holds together in the final 400m of an open water race or the last 1km of a triathlon swim leg — when form breakdown is most costly.
For triathletes, arriving at T1 with energy in reserve rather than a spent shoulder means a better bike and run. The swim sets up the rest of your race — physical preparation makes it cost less.
Ready to Swim Stronger?
Book a performance consult with Dave at Five Dock. We'll assess your physical profile, identify your limiters, and build a dry-land program around your swim training.
Book a Performance AssessmentNo referral needed · Five Dock, Inner West Sydney
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