Platework
All programs
Swimmer Dryland · 3-day

For pool athletes

Swimmer Dryland · 3-day

Pulling power, shoulder health, posterior chain, core anti-rotation. The exact gaps the pool can't fill.

Designed for competitive swimmers and triathletes. Builds pulling strength and posterior chain to protect shoulders from chronic overuse, plus core anti-rotation to maintain streamline.

swimmershoulder healthpullingathletic

Sample week

The full template is what gets cloned into your account.

Tue

Pull + Posterior

4 lifts

  • Pull-Up

    4×6-8

  • Barbell Row

    4×6

  • Romanian Deadlift

    3×8

  • Face Pull

    3×15

Thu

Press + Core

4 lifts

  • Overhead Press

    3×6

  • Incline Dumbbell Bench Press

    3×8

  • Pallof Press

    3×10 each

  • Hollow Body Hold

    3×30s

Sat

Power + Stability

4 lifts

  • Trap Bar Deadlift

    4×5

  • Single-Arm Cable Row

    3×10 each

  • Side Plank

    3×45s each

  • Dead Bug

    3×10 each