Building Resilient and Powerful Swimmers

At Victory Performance, we are proud of our long-standing partnership with the Sierra Marlins Swim Team, where our training programs have helped produce over 50 Division I scholarship swimmers. While these achievements are exciting, our real focus is on building swimmers who are resilient, strong, and prepared for the long-term demands of their sport.

Why Swimmers Need Strength Training

Swimming is one of the highest-volume sports, with countless hours spent in the pool. That much repetitive motion—especially through the shoulders and lower back—makes athletes highly susceptible to overuse injuries. When swimmers miss practice due to nagging pain, they lose valuable time in the water and stall their development.

Our program is designed to reduce those risks. By focusing on strength, mobility, and injury prevention, we help athletes consistently show up at practice ready to perform. The swimmers who get the most high-quality training time are the ones who ultimately achieve the biggest gains.

How We Keep Swimmers Healthy and Fast

Our dryland training emphasizes movements that directly improve swimming performance:

• Shoulder health & posture: We build posterior shoulder strength and trunk stability so athletes can hold a strong streamline position in the water, even as fatigue sets in.

• Strength without extra volume: Our workouts include pull-ups, overhead presses, and horizontal presses, performed at high intensity but low volume to build strength without overtraining.

• Dynamic shoulder stability: Turkish get-ups and windmills improve overhead control and protect swimmers’ joints.

• Upper body power: Plyometric push-ups, medicine ball throws, and drop-and-catch shoulder drills develop explosive strength in the same muscles swimmers rely on in the pool.

In the gym, we build strength and power. In the water, athletes build endurance—together creating the complete package.

New for This Season: More Lower Body Power

Short course swimming requires fast, explosive turns. A strong push-off and long underwater streamline can make a huge difference in an athlete’s time. That’s why this season, we’ve added plyometrics and jump training to develop more lower body power. The result? Swimmers who can push harder off the wall, carry their speed further, and stay stronger through the back half of their races.

Setting Swimmers Up for Scholarships and Beyond

The success of the Sierra Marlins program shows what’s possible when dryland training is done right. By combining injury prevention, strength development, and power training, we give athletes the tools they need to thrive in the pool. The fact that more than 50 Sierra Marlins have gone on to Division I swimming speaks for itself.

At Victory Performance, our mission is simple: keep athletes healthy, keep them progressing, and give them the best chance to succeed at the next level.