Strength Training for Marathon and Endurance Swimmers: A Complete 2-Day Program

Swimmers don’t just need water time—they need strength, stability, and muscular balance to swim longer, faster, and with fewer injuries. This 2x/week strength training plan is one I often share with clients who spend most of their time in the water but want to train smart on land, too. Each exercise targets the muscle groups that matter most for distance and marathon swimmers—helping you build power, endurance, and resilience. Next to each exercise, I added a section on why it helps and what we are specifically targeting.

What This Program Focuses On:

• Posterior chain strength (glutes, hamstrings, back)

• Core stability (especially anti-rotation)

• Scapular stability & shoulder strength

• Unilateral control (to fix asymmetries common in swimmers)

• Grip & pulling power

🔁 Schedule: 2 Days/Week (Full Body)

I'm keeping the weight training at a minimum for those of you who want to spend most of your time in the water. It's best to split the two strength training days apart with atleast one day in between.

For Example: M: Swim - T: Strength Train - W: Swim / Yoga / Recover - TH: Strength Train - F: Swim

Program Notes:

• Keep weights challenging while maintaining good form.

• Rest 30–90 seconds between sets.

• You can copy and paste any exercise into youtube to get a visual. But if you want more specific help, modifications or professional guidance on your form, reach out. I train clients both locally and remotely.

🏋️‍♀️ Day 1 – Posterior Chain + Core Stability

Exercise	Sets x Reps	Why It Matters
Romanian Deadlifts (Dumbbells or Barbell)	3 x 8–10	Strengthens glutes & hamstrings, counteracts quad dominance, supports kick and streamline
Single-Arm Dumbbell Row	3 x 10/side	Builds pulling strength and scapular control for powerful strokes
Stability Ball Hamstring Curls	3 x 12–15	Isolates hamstrings, improves hip extension power
Half-Kneeling Pallof Press	3 x 10/side	Anti-rotation core work = better control through the torso during unilateral strokes
Dead Bug with Resistance Band Pull-Apart	3 x 10	Integrates core and shoulder stabilization—great for transfer to freestyle and backstroke
Farmer’s Carry (Heavy Dumbbells or Kettlebells)	3 x 40 seconds	Boosts grip, postural endurance, and full-body tension—ideal for long swims

🏋️‍♂️ Day 2 – Lats, Shoulders, Glutes, and Unilateral Strength

Exercise	Sets x Reps	Why It Matters
Chin-Ups or Lat Pulldowns	3 x 6–10	Direct carryover to freestyle pull and open-water power
Single-Leg Glute Bridge or Hip Thrust	3 x 10/leg	Builds propulsion through strong hips and glutes, balances sides
Landmine Press (or Standing Single-Arm DB Press)	3 x 8/arm	Shoulder strength + core integration, mimics long-axis strokes
Split Squats (Rear-Foot Elevated if possible a.k.a Bulgarian Splits)	3 x 8/leg	Improves single-leg strength and hip stability—for balanced propulsion & efficient body alignment
Prone Y-T-I Raises	2 x 8 each	Targets deep postural muscles in the upper back— for shoulder health and posture in long swims
Side Plank with Reach Under	3 x 8/side	Trains lateral core and shoulder stability under rotation, great for improving stroke efficiency

Bonus: Prehab + Mobility (Optional Add-Ons)

• Banded External Rotations – Great shoulder warm-up (2 x 15)

• Thoracic Spine Foam Rolling – Helps improve shoulder mobility

• Hip Flexor Stretch + Glute Activation – Keeps lower body in balance

Final Notes:

• Focus on tempo and control, not just reps.

• Use progressive overload: aim to increase weight, reps, or control over time.

• Prioritize good form to build long-term resilience.