Training Intel

Master Your Pullup for Swim Strength

The second version in our Pullup progression has brought you to the same place – Pullup mastery. Don’t forget to show us what you’ve got.

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Master The Assisted Hammer-Grip Pullup for Your Swim Strength Program

Today’s exercise the Assisted Hammer-Grip Pullup is not only great prep for the pullup, but also an amazing test pullup preparedness.

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Master The Lawn-Mower Pull for Your Swim Strength Program

Welcome to day 3 of the combo pullup progression. Today we are introducing the Lawn-Mower Pull!

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Wanna Swim Faster This Year? Get More Sleepy Time.

With school starting up many swimmers will be waging the familiar battle of swimming, studying, and also trying to get sleep. Here is why you should make sleep a priority this season.

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Master The Decline Lat Pulldown for Your Swim Strength Program

Welcome to day 2 of the Building Blocks progression powered by BridgeAthletic. The second exercise in this progression is the Decline Lat Pulldown.

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Master The Seated Cable Row for Your Swim Strength Program

The first exercise in the progression is a Seated Cable Row. This exercise allows athletes that struggle to pull their own weight to progress safely towards the pullup.

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Master the The Pullup for Your Swim Strength Program

You are about to master the Pullup. If you have followed the progression to this point, you are in a good place to perform pullups without any help.

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Learn the Assisted Chinup for Your Swim Strength Program

The Assisted Chinup progresses the body weight pull from a horizontal pull to a vertical pull. This naturally increases the difficulty of the movement.

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Learn the Inverted Row for Your Swim Strength Program

The Supine Row, or Inverted Row as it is often referred to, adds a body weight pulling movement to the progression.

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Learn the Supine Row Hold for Your Swim Strength Program

The Supine Row Hold is an isometric exercise that is a great follow-up to the Band Bent-Over Neck Pull.

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Learn the Band-Bent Over Neck Pull for Your Swim Strength Program

Today we are introducing the Band-Bent Over Neck Pull. This is a good starting point in the body weight pullup progression as it negates the effect of gravity.

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Bill Pilczuk on How to Develop an Explosive Start

World 50m Freestyle Champion Bill Pilczuk stops by to share 4 tips for how to develop an unstoppable start.

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Learn The Barbell Back Squat for Your Swim Strength Program

With the added load of the bar on your back, focus on your balance, especially on the downward movement of the squat.

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Learn The Medicine Ball Squat to Focus on Stability

Welcome to day 4 of the Building Blocks progression powered by BridgeAthletic.

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Learn The Split Squat to Focus on Lower-Extremity Stability

The split squat will target the stabilizers, as well as the major lower-extremity muscle groups.

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