JR Dryland System - Race Strong (Weeks 9–12)

Train fast. Move with intent. Prepare to perform.

Race Strong is the final performance phase of the JR Dryland System. This phase focuses on speed, explosiveness, and controlled power, preparing swimmers for race conditions.

With an emphasis on intent, execution, and efficiency, Race Strong helps athletes convert strength into performance when it matters most.

What you’ll get: 

• A 4-week performance-focused dryland training program for swimmers

• Structured weekly workouts emphasizing speed and explosive intent

• Video demonstrations with clear coaching cues from JR

• Improved power, coordination under speed, and body control

• A proven phase designed to support race-week performance

This program is for individual use only. For best results, Race Strong is designed to follow Swim Strong and Stroke Strong and works best as part of the complete JR Dryland System. Results depend on consistent participation, proper execution, and adherence to the program structure. Always consult a medical professional before beginning any new training program.