PlanByWeek

Strength Training for Swimmers

12 weeks·2 days / wk·full body

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Weeks
12
Sessions
24
Peak week
28 sets
week 11
Deloads
2
wk 4, 8
Final week
Test
BaseDeloadBuildPeakTest

Main barbell lifts are prescribed as % of 1RM; enter your maxes to see pounds or kilos.

Week-by-week training plan
WkFocusVolume
01Block 1, week 1: RPE 720 hard sets20 sets

  1. Tue

    Oct 6

    Swimmer strength A

    42 min
    ExerciseSets×RepsLoad
    Pull-up3 × 6RPE 7
    Front squat3 × 8 each sideRPE 7
    Cable external rotation1 × 10–12RPE 7
    Straight-arm pulldown1 × 10–12RPE 7
    Face pull1 × 10–12RPE 7
    Ab wheel rollout1 × 10–12RPE 7

  2. Fri

    Oct 9

    Swimmer strength B

    42 min
    ExerciseSets×RepsLoad
    Chest-supported row3 × 6RPE 7
    Romanian deadlift3 × 8 each sideRPE 7
    Incline dumbbell press1 × 10–12RPE 7
    Cable external rotation1 × 10–12RPE 7
    Box jump1 × 10–12RPE 7
    Pallof press1 × 10–12RPE 7
02Block 1, week 2: RPE 7.521 hard sets21 sets
2 sessions

  1. Tue

    Oct 13

    Swimmer strength A

    45 min
    ExerciseSets×RepsLoad
    Pull-up3 × 5RPE 7.5
    Front squat3 × 8 each sideRPE 7
    Cable external rotation2 × 10–12RPE 7
    Straight-arm pulldown1 × 10–12RPE 7
    Face pull1 × 10–12RPE 7
    Ab wheel rollout1 × 10–12RPE 7

  2. Fri

    Oct 16

    Swimmer strength B

    42 min
    ExerciseSets×RepsLoad
    Chest-supported row3 × 5RPE 7.5
    Romanian deadlift3 × 8 each sideRPE 7
    Incline dumbbell press1 × 10–12RPE 7
    Cable external rotation1 × 10–12RPE 7
    Box jump1 × 10–12RPE 7
    Pallof press1 × 10–12RPE 7
03Block 1, week 3: RPE 822 hard sets22 sets
2 sessions

  1. Tue

    Oct 20

    Swimmer strength A

    45 min
    ExerciseSets×RepsLoad
    Pull-up3 × 4RPE 8
    Front squat3 × 8 each sideRPE 7
    Cable external rotation2 × 10–12RPE 7
    Straight-arm pulldown1 × 10–12RPE 7
    Face pull1 × 10–12RPE 7
    Ab wheel rollout1 × 10–12RPE 7

  2. Fri

    Oct 23

    Swimmer strength B

    45 min
    ExerciseSets×RepsLoad
    Chest-supported row3 × 4RPE 8
    Romanian deadlift3 × 8 each sideRPE 7
    Incline dumbbell press2 × 10–12RPE 7
    Cable external rotation1 × 10–12RPE 7
    Box jump1 × 10–12RPE 7
    Pallof press1 × 10–12RPE 7
04Deload: 60% loads, fewer sets14 hard sets14 sets
2 sessions

  1. Tue

    Oct 27

    Swimmer strength A

    32 min
    ExerciseSets×RepsLoad
    Pull-up2 × 5RPE 6
    Front squat1 × 8 each sideRPE 6
    Cable external rotation1 × 10–12RPE 6
    Straight-arm pulldown1 × 10–12RPE 6
    Face pull1 × 10–12RPE 6
    Ab wheel rollout1 × 10–12RPE 6

  2. Fri

    Oct 30

    Swimmer strength B

    32 min
    ExerciseSets×RepsLoad
    Chest-supported row2 × 5RPE 6
    Romanian deadlift1 × 8 each sideRPE 6
    Incline dumbbell press1 × 10–12RPE 6
    Cable external rotation1 × 10–12RPE 6
    Box jump1 × 10–12RPE 6
    Pallof press1 × 10–12RPE 6
05Block 2, week 1: RPE 723 hard sets23 sets
2 sessions

  1. Tue

    Nov 3

    Swimmer strength A

    48 min
    ExerciseSets×RepsLoad
    Pull-up3 × 6RPE 7.25
    Front squat3 × 8 each sideRPE 7
    Cable external rotation2 × 10–12RPE 7
    Straight-arm pulldown2 × 10–12RPE 7
    Face pull1 × 10–12RPE 7
    Ab wheel rollout1 × 10–12RPE 7

  2. Fri

    Nov 6

    Swimmer strength B

    45 min
    ExerciseSets×RepsLoad
    Chest-supported row3 × 6RPE 7.25
    Romanian deadlift3 × 8 each sideRPE 7
    Incline dumbbell press2 × 10–12RPE 7
    Cable external rotation1 × 10–12RPE 7
    Box jump1 × 10–12RPE 7
    Pallof press1 × 10–12RPE 7
06Block 2, week 2: RPE 7.524 hard sets24 sets
2 sessions

  1. Tue

    Nov 10

    Swimmer strength A

    48 min
    ExerciseSets×RepsLoad
    Pull-up3 × 5RPE 7.75
    Front squat3 × 8 each sideRPE 7
    Cable external rotation2 × 10–12RPE 7
    Straight-arm pulldown2 × 10–12RPE 7
    Face pull1 × 10–12RPE 7
    Ab wheel rollout1 × 10–12RPE 7

  2. Fri

    Nov 13

    Swimmer strength B

    48 min
    ExerciseSets×RepsLoad
    Chest-supported row3 × 5RPE 7.75
    Romanian deadlift3 × 8 each sideRPE 7
    Incline dumbbell press2 × 10–12RPE 7
    Cable external rotation2 × 10–12RPE 7
    Box jump1 × 10–12RPE 7
    Pallof press1 × 10–12RPE 7
07Block 2, week 3: RPE 825 hard sets25 sets
2 sessions

  1. Tue

    Nov 17

    Swimmer strength A

    52 min
    ExerciseSets×RepsLoad
    Pull-up3 × 4RPE 8.25
    Front squat3 × 8 each sideRPE 7
    Cable external rotation2 × 10–12RPE 7
    Straight-arm pulldown2 × 10–12RPE 7
    Face pull2 × 10–12RPE 7
    Ab wheel rollout1 × 10–12RPE 7

  2. Fri

    Nov 20

    Swimmer strength B

    48 min
    ExerciseSets×RepsLoad
    Chest-supported row3 × 4RPE 8.25
    Romanian deadlift3 × 8 each sideRPE 7
    Incline dumbbell press2 × 10–12RPE 7
    Cable external rotation2 × 10–12RPE 7
    Box jump1 × 10–12RPE 7
    Pallof press1 × 10–12RPE 7
08Deload: 60% loads, fewer sets15 hard sets15 sets
2 sessions

  1. Tue

    Nov 24

    Swimmer strength A

    36 min
    ExerciseSets×RepsLoad
    Pull-up3 × 5RPE 6
    Front squat1 × 8 each sideRPE 6
    Cable external rotation1 × 10–12RPE 6
    Straight-arm pulldown1 × 10–12RPE 6
    Face pull1 × 10–12RPE 6
    Ab wheel rollout1 × 10–12RPE 6

  2. Fri

    Nov 27

    Swimmer strength B

    32 min
    ExerciseSets×RepsLoad
    Chest-supported row2 × 5RPE 6
    Romanian deadlift1 × 8 each sideRPE 6
    Incline dumbbell press1 × 10–12RPE 6
    Cable external rotation1 × 10–12RPE 6
    Box jump1 × 10–12RPE 6
    Pallof press1 × 10–12RPE 6
09Block 3, week 1: RPE 726 hard sets26 sets
2 sessions

  1. Tue

    Dec 1

    Swimmer strength A

    52 min
    ExerciseSets×RepsLoad
    Pull-up3 × 6RPE 7.5
    Front squat3 × 8 each sideRPE 7
    Cable external rotation2 × 10–12RPE 7
    Straight-arm pulldown2 × 10–12RPE 7
    Face pull2 × 10–12RPE 7
    Ab wheel rollout1 × 10–12RPE 7

  2. Fri

    Dec 4

    Swimmer strength B

    52 min
    ExerciseSets×RepsLoad
    Chest-supported row3 × 6RPE 7.5
    Romanian deadlift3 × 8 each sideRPE 7
    Incline dumbbell press2 × 10–12RPE 7
    Cable external rotation2 × 10–12RPE 7
    Box jump2 × 10–12RPE 7
    Pallof press1 × 10–12RPE 7
10Block 3, week 2: RPE 7.527 hard sets27 sets
2 sessions

  1. Tue

    Dec 8

    Swimmer strength A

    55 min
    ExerciseSets×RepsLoad
    Pull-up3 × 5RPE 8
    Front squat3 × 8 each sideRPE 7
    Cable external rotation2 × 10–12RPE 7
    Straight-arm pulldown2 × 10–12RPE 7
    Face pull2 × 10–12RPE 7
    Ab wheel rollout2 × 10–12RPE 7

  2. Fri

    Dec 11

    Swimmer strength B

    52 min
    ExerciseSets×RepsLoad
    Chest-supported row3 × 5RPE 8
    Romanian deadlift3 × 8 each sideRPE 7
    Incline dumbbell press2 × 10–12RPE 7
    Cable external rotation2 × 10–12RPE 7
    Box jump2 × 10–12RPE 7
    Pallof press1 × 10–12RPE 7
11Block 3, week 3: RPE 828 hard sets28 sets
2 sessions

  1. Tue

    Dec 15

    Swimmer strength A

    55 min
    ExerciseSets×RepsLoad
    Pull-up3 × 4RPE 8.5
    Front squat3 × 8 each sideRPE 7
    Cable external rotation2 × 10–12RPE 7
    Straight-arm pulldown2 × 10–12RPE 7
    Face pull2 × 10–12RPE 7
    Ab wheel rollout2 × 10–12RPE 7

  2. Fri

    Dec 18

    Swimmer strength B

    55 min
    ExerciseSets×RepsLoad
    Chest-supported row3 × 4RPE 8.5
    Romanian deadlift3 × 8 each sideRPE 7
    Incline dumbbell press2 × 10–12RPE 7
    Cable external rotation2 × 10–12RPE 7
    Box jump2 × 10–12RPE 7
    Pallof press2 × 10–12RPE 7
12Test week: rep-max check + deload17 hard sets17 sets
2 sessions

  1. Tue

    Dec 22

    Swimmer strength A

    39 min
    ExerciseSets×RepsLoad
    Pull-up3 × AMRAP1 set to RPE 9
    Front squat2 × 8 each sideRPE 7
    Cable external rotation1 × 10–12RPE 7
    Straight-arm pulldown1 × 10–12RPE 7
    Face pull1 × 10–12RPE 7
    Ab wheel rollout1 × 10–12RPE 7

  2. Fri

    Dec 25

    Swimmer strength B

    36 min
    ExerciseSets×RepsLoad
    Chest-supported row3 × AMRAP1 set to RPE 9
    Romanian deadlift1 × 8 each sideRPE 7
    Incline dumbbell press1 × 10–12RPE 7
    Cable external rotation1 × 10–12RPE 7
    Box jump1 × 10–12RPE 7
    Pallof press1 × 10–12RPE 7

The numbers

About this plan

12 weeks, 2 training days, full body structure: this strength training for swimmers targets sport-specific strength. Week 1 has 20 hard swimming sets, week 6 24 sets, week 11 28. Built to support swimming, its 2 swimming sessions stay near 14 sets so they never cost a key swim.

Swimmer strength A opens week 1 with Pull-up 3 × 6, then Front squat 3 × 8 each side, of 20 sets that week. Across 262 total sets you meet 11 exercises, main lifts at 6/5/4 reps on 2 days. Main lifts climb to 0% of 1RM over 262 sets — add your maxes to see lb.

Week 4 (14 sets) and week 8 (15 sets) are lighter; week 12 (17 sets) retests rep maxes on the full body rotation.

2 sessions and 20 sets make up week 1, with Swimmer strength A the longest at 10 sets. Loading weeks average 21, 24 and 27 sets block by block.

Weeks 1–4 run 20, 21, 22 and 14 sets. The last four weeks run 26, 27, 28 and 17 sets.

Questions

FAQ

What is the weekly volume of the strength training for swimmers?

262 hard sets overall, 20 a week at first, 28 at the top.

How is the strength training for swimmers laid out?

Swimmer strength A/B on 2 days; week 1 totals 20 swimming sets.

How heavy should I lift on the strength training for swimmers?

Pull-up 3 × 6 in week 1, climbing to 0% of 1RM over 12 weeks of full body.

Does the strength training for swimmers include deloads?

For this 2-day full gym plan they fall in week 4 (14 sets) and week 8 (15 sets).

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