JR Dryland System - Swim Strong (Weeks 1–4)

Build the foundation. Move better. Train with purpose.

Swim Strong is the first phase of the JR Dryland System. This program focuses on developing foundational strength, body control, and movement quality to prepare swimmers for more advanced training.

Designed to establish proper mechanics and durability, Swim Strong helps athletes build the base needed to train safely and effectively on land.

What you’ll get: 

• A 4-week foundational dryland training program for swimmers

• Structured weekly workouts focused on strength and movement quality

• Video demonstrations with clear coaching cues from JR

• Improved stability, posture, and muscular balance

• A strong base to support future phases of the system

This program is for individual use only. For best results, Swim Strong is designed to be followed 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.