Swim 2 seconds faster.
Without adding
a single yard in the pool.
The proven dryland system Olympic gold medalist Misty Hyman called her "secret weapon." 12 weeks. 3 phases. 35 minutes a session.
The athletes who trusted JR. Now you can.
For 40 years, JR has built the strength behind Olympic gold, NFL stardom, and military elite. The system you're about to start is the same one they used.
Final time 2:05.88. Beat reigning Olympic champion Susie O'Neill on her home turf. Trained by JR for years.
10x Olympic medalist. Defended his 50m freestyle title across three Olympic Games.
Olympic decathlon gold. World record holder. Three consecutive world championships.
Misty Hyman called it her "secret weapon."
Heading into Sydney, no one believed she could beat Susie O'Neill — the reigning Olympic champion and world-record holder. Behind the scenes, Misty was running JR's dryland program three times a week.
She didn't just win gold. She swam nearly two seconds faster than she ever had before — one of the most stunning upsets in Olympic swimming history.
"This system was designed to be followed in sequence. That's where the results come from."
Pictured: JR & Misty today (left). Misty as a teenage Swimming World cover star (right) — JR was already her trainer.
12 weeks. 3 phases. Built in sequence.
Foundation
Full-body strength. Movement quality. Core stabilization. The base every swimmer needs.
Strength
Stroke-specific power. Coordination. The work that turns strength into propulsion.
Performance
Starts. Turns. Race-day power. The final edge that drops time at the wall.
One-time payment. Lifetime access.
All 12 Weeks.
Bundled.
- ✓ All 12 weeks of programming, in sequence
- ✓ Stroke-specific strength workouts
- ✓ Starts & turns power work
- ✓ Mobile app access (iOS + Android)
- ✓ JR answers questions in-program
- ✓ 90-day money-back guarantee
From Olympic gold to sectional cuts.
The same system. Different athletes. Same outcome — strength that transfers to performance.
Olympic medalists. NFL stars.
Now coaching your swimmers.
Named one of America's Top Trainers by Men's Journal and Vogue. Former Strength & Conditioning Coach for the Phoenix Suns. Consultant to Yale, Stanford, and Notre Dame swim teams.
Contributing editor and Swim Strength Development Expert for Swimming World Magazine. Author of the monthly "Dryside Training" column.
The system you're about to start is the same one he's used to build champions across four decades.
JR is a man of faith and prays the wisdom and knowledge he has gained will benefit you in all aspects of your life.
40 years of refinement.
One system.
From bodybuilder to Ironman to coaching the next generation — every era taught JR something the JR Dryland System absorbs.
Competitive Bodybuilder
Trained alongside icons like Arnold Schwarzenegger. Built a foundation in strength science and what it takes to push a body to its limits.
Ironman All-American
160+ triathlons. 18 full Ironmans. USA Triathlon All-American 2002. Multiple Hawaii Ironman finishes — including a tribute race for Pat Tillman.
Coaching the Next Generation
From age-group club swimmers to D1 collegiate athletes. Now scaling the system online so any swimmer, anywhere, can train like an Olympian.
Free.
Get the full Foundation Week 1 plan delivered instantly. The exact progression Olympic medalists started with. No credit card. No catch.
Common questions.
Who is the program for?+
Swimmers of all levels — youth club, high school, collegiate, masters. If you swim and want to get faster without adding more pool yardage, the system works for you.
How much time per session?+
35-45 minutes, 3 sessions a week. Designed to fit around in-water training, not replace it.
Do I need a gym?+
Yes — basic equipment helps (dumbbells, bands, bench, lat pulldown). You'll get the most out of the system with gym access.
Money-back guarantee?+
Yes. 90 days. If your swimmer's race time hasn't improved, email us with your phase log for a full refund. No fight.
Mobile access?+
Free Kajabi app on iOS and Android. Workouts, video demos, and weight tables in your pocket.
Stop hoping. Start training.
The next 12 weeks decide whether you peak at championships or wonder what could've been.
Yes — Start All 12 Weeks →