Length
4 to 12 weeks
Level
Intermediate to Expert
Price
$99 - $499
 The proven training program for swimmers to reach the next level without more pool time
Featured in
Get Week 1 of the JR Dryland System — Free
Instant access. No credit card required.
Strength that actually transfers to the pool.
Download the Week 1 Foundation plan from the JR Dryland System — built specifically for swimmers who want structure, intent, and purpose in their training.
- âś“ Complete Week 1 plan with guided structure
- âś“ Dryland workouts designed to transfer to the pool
- âś“ The foundation phase of the full 12-week system
Designed by JR. Used by competitive swimmers to build durable, race-ready strength.
Â
Train Anywhere - Download the App
Â
For the best experience, download the Kajabi app on your phone or tablet. It’s the easiest way to access your workouts, track your progress, and stay consistent, whether you’re at the gym, pool deck, or on the go. Simply log in with the same email you used to join the program, and your entire Dryland System will be at your fingertips.
About JR
One of the nation's top performance enhancement coaches, James "J.R." Rosania, BS, Exercise Science, brings more than 40 years of fitness training experience to JR Sport Strong. His proficiency in training Olympic, professional, and elite athletes has led him to be named one of AMERICA'S TOP TRAINERS by Men's Journal and Vogue magazines. J.R. has served as the Strength and Conditioning Consultant to the Yale, Notre Dame and Stanford University swim teams. He is also a contributing editor and Swim Strength Development Expert for Swimming World Magazine. Previous positions include full-time Strength and Conditioning Coach for the Phoenix Suns of the NBA.Â
JR is a man of faith and he prays that the wisdom and knowledge that he has gained to empower you physically will benefit you and all aspects of your life.
As an athlete,
J.R. Rosania has lived a life defined by discipline, grit, and transformation. He began his athletic journey as a competitive bodybuilder, training alongside icons like Arnold Schwarzenegger, before transitioning into the world of endurance sports. Over the years, JR competed in more than 160 triathlons—including 18 full Ironman races—and was named a USA Triathlon All-American at Ironman USA in 2002. One of his most meaningful achievements was competing in the prestigious Ironman World Championship in Kona, Hawaii, the pinnacle of triathlon competition, where he raced multiple times, including a heartfelt tribute race dedicated to his close friend and former trainee, Pat Tillman. But JR’s accomplishments extend far beyond personal competition.
As a trainer,
J.R. Rosania has spent over three decades transforming the lives and performance of athletes at every level—from youth competitors to Olympic champions. His career has included working with elite professionals across multiple sports, including serving as the strength and conditioning coach for the Phoenix Suns and a consultant to top collegiate swim programs like Yale, Stanford, and Notre Dame. JR developed deep, personal connections with many of his athletes, most notably Pat Tillman, the former Arizona Cardinal who left the NFL to serve in the military. JR was not only Tillman’s personal trainer and triathlon coach but also a close friend, helping shape both his physical and mental toughness. He has trained Olympic gold medalists such as Misty Hyman, Gary Hall Jr., and decathlete Dan O’Brien, while also dedicating years to developing high school swimmers and student-athletes, producing over 120 age-group swimmers who qualified for sectional and national meets. His passion for swim-specific training led to the creation of the JR Dryland System, a structured training method focused on enhancing strength, endurance, and mobility outside the pool.
Even after being diagnosed with Parkinson’s disease in 2022, JR has refused to slow down. He continues to inspire and coach athletes around the world through his online training programs, delivering the same high-performance mindset and proven systems that have guided champions for decades. His legacy is not just in medals or records—but in the thousands of athletes whose lives he’s elevated through training, mentorship, and resilience.
Trusted by Swimmers
Backed by Results
JR's Dryland System
JR’s Dryland System is designed to move with you.
Access your workouts directly from your phone, tablet, or laptop, and take the system into the gym without printing plans or guessing what comes next.
- âś“ Video demonstrations for every movement with clear coaching cues
- âś“ Proper form guidance plus suggested loading so you train with confidence
- ✓ Simple navigation built for the gym, know what’s next at a glance
- âś“ Progress tracking to keep your training organized and intentional
Train with structure. Train with clarity. Train with purpose.
Prefer to Train by Phase?
Foundation
Weeks 1-4
Â
- 4 week dryland workout system
- Perfect for off-season/dryland
- Created by top trainer JR
- Proven by Olympic success
- Step-by-step workout plan
$99
Works best as part of the full system
Strength
Weeks 5-8
Â
- 4Â week dryland workout system
- Include Stroke workouts
- Designed to improve stroke mechanics on land
- Created by top trainer JRÂ
- Proven by Olympic success
- Step-by-step workout plan
$199
Works best as part of the full system
Performance
Weeks 9-12
Â
- 4 week dryland workout system
- Include Stroke workouts
- Include Starts & Turns workout
- Ideal for swimmers preparing for championship meets
- The complete system to peak on race day
- Created by top trainer JRÂ
- Proven by Olympic success
- Step-by-step workout plan
$299
Works best as part of the full system
Misty Hyman’s Secret Weapon
Before Misty Hyman shocked the world with her gold medal victory in the 200-meter butterfly at the 2000 Sydney Olympics, she was quietly training with a little-known edge: JR.
Misty was no stranger to international competition, but heading into Sydney, few believed she could upset Australia’s own Susie O’Neill — the reigning Olympic champion and world-record holder. Yet behind the scenes, Misty had been working relentlessly, building the strength, control, and discipline that would fuel her legendary swim. And a big part of that training? JR’s dryland system.
Read more
While most eyes were on swimming icons like Jenny Thompson and Dara Torres, Misty stayed under the radar — quietly developing a training edge that focused on movement quality, power, and precision. JR’s system became a core part of that advantage. Misty would later say she considered JR her “secret weapon” going into the Olympic Games.
And it paid off. Misty not only won gold — she swam nearly two seconds faster than she ever had before, holding off O’Neill in a stunning upset that is still talked about today.
The same system that helped elevate an underdog to Olympic gold is now available to swimmers everywhere — thanks to JR’s mission to bring elite-level training beyond the walls of his gym.
“This system was designed to be followed in sequence. That’s where the results come from.”
— JR
Ready to train with purpose?
Secure checkout • Train at your own pace • Designed by JR
FAQ
Who is this program for?
Do I need access to a gym?
How many days a week do I train?
How long does each workout take?
How do I figure out my one-rep max?
What if I miss a workout?
Can I combine this with swim practices?
How do I get support or ask questions?
Can I access the program on mobile?
Is JR a real person?
Have a question or want to connect?
We’re here to help. Fill out the form and we’ll get back to you as soon as possible.
