Our dryland system is designed for swimmers of all levels—from youth club swimmers to collegiate athletes and beyond. Whether you’re training for competition or simply want to improve your strength, movement, and performance in the water, this system is built for you.

Yes. While many exercises use body weight or light equipment, you’ll get the most out of the program with access to basic gym equipment like dumbbells, resistance bands, a bench, and machines like lat pulldown and seated row.

Each course includes 3 structured training days per week, each featuring full-body strength circuits and a core finisher. You can repeat the workouts or add recovery-based movement on off days.

Most sessions take about 35–45 minutes, depending on your pace and rest intervals. We recommend keeping rest between exercises to 60 seconds or less to maintain intensity.

Your one-rep max is the maximum amount of weight you can lift for one full rep of a given exercise with proper form. It’s an important number because all of our recommended weights are based on it—expressed as a percentage of your 1-Rep Max.

If you don’t know your 1RM yet, here’s how to find it:

1. Start light 

Choose a weight you know you can lift comfortably for 6–10 reps.

2. Gradually increase the weight 

Rest 1–2 minutes between sets. Keep increasing the weight until you find the heaviest amount you can lift for 1 solid rep with perfect form. That’s your estimated max.

3. Don’t overdo it 

Remember: Always prioritize form and safety. If the weight feels too heavy or your form breaks down, lower the load by 10% and try again. Strength is built through consistency, not by chasing numbers.

Life happens! If you miss a session, just pick up where you left off. The program is self-paced, and consistency over time matters more than perfection.

Absolutely. The program is designed to complement your in-water training. Many athletes use these workouts before or after swim practice, or on days when they’re not in the pool.

Each workout has a comment section where you can post questions. JR regularly checks in to answer, give feedback, and help you stay on track.

Absolutely! You can access the program on mobile — and the best experience is by downloading the Kajabi app from the Apple App store or Google Play.

Once you log in with the same email you used to sign up, the app will give you instant access to all your modules, weekly workouts, demo videos, and weight tables, all in one place, right from your phone.

This makes it easy to follow along at the gym or on the go!

Yes! JR is very real — with over 45 years of experience in fitness and sports training. He’s worked with swimmers at all levels, from beginners to elite competitors, and his training philosophy is built on consistency, effort, and intentional movement. 

He created the JR Dryland System to give swimmers around the world access to high-level coaching, no matter where they train. This online program reflects his deep knowledge and proven methods, adapted into a structured system designed to deliver real results, whether you’re at a local gym or training from home.