Push Ups for Swimmers: 5 Progressions for Strength & Freestyle Power

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Push Ups for Swimmers: 5 Progressions for Strength & Freestyle Power

Push ups for swimmers are one of the most effective dryland exercises for building upper body strength, shoulder stability, core control, and freestyle power. In this article, Coach Dan Daly shares a simple 5-step push up progression designed specifically for swimmers, from Hard Style Planks to full push ups. Learn how swimmer push ups can improve propulsion, bodyline control, and muscular endurance while supporting stronger, more efficient swimming performance.

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Stability Ball Exercises for Swimmers: Build Core Strength, Balance, and Control

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Stability Ball Exercises for Swimmers: Build Core Strength, Balance, and Control

Stability ball training is one of the most effective ways for swimmers to build core strength, hip stability, and body control. In this guide, I break down the top stability ball exercises—including knee tucks, rollouts, glute bridges, and pikes—to help you swim faster with better technique.

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Best Core Workouts for Swimmers: Build a Stronger, Faster Body in and out of the Pool

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Best Core Workouts for Swimmers: Build a Stronger, Faster Body in and out of the Pool

Strong swimmers are built from the core out. If you're looking to improve your streamline, power through your turns, and maintain stroke efficiency when fatigue hits, this article is for you. Learn why swimming alone isn’t enough to build true core strength — and discover a proven training plan combining dryland, water-based drills, and smart video-based techniques to take your performance to the next level. Whether you're a competitive swimmer, coach, or parent, it’s time to get serious about core training.

→ Read the full guide and upgrade your core game.

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Dynamic Mobility 2.0

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Dynamic Mobility 2.0

Dynamic mobility is the foundation of an effective warm-up, helping athletes maximize performance and reduce injury risks. By refining your approach, you can prepare your joints, activate key muscle groups, and improve range of motion efficiently. This guide covers targeted exercises for hips, shoulders, thoracic spine, and more, along with specialized routines for swimmers. Learn how to structure your warm-up with the ABC formula: release, mobilize, and activate. Unlock your athletic potential with these science-backed mobility techniques. Start improving your movement quality today! Read article.

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The Ultimate Home Gym: Strength and Conditioning for Endurance Athletes

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The Ultimate Home Gym: Strength and Conditioning for Endurance Athletes

Endurance athletes know that strength training is an integral part of their training regimen. It not only helps improve overall performance but also reduces the risk of injury. With the convenience of home workouts on the rise, having the right equipment can make a world of difference. In this blog post, we'll explore a comprehensive list of home strength training equipment tailored specifically for endurance athletes. From hex bars to TRX systems, we've got you covered!

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TRX Training at Home

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TRX Training at Home

The TRX Suspension Trainer is a versatile tool perfect for home workouts, offering scalable, full-body exercises to build strength, balance, and mobility. TRX training adapts to your needs, using body weight and gravity for progressive overload. From warm-ups to core stability and upper or lower body strength, TRX exercises enhance performance and prevent injuries. Learn how Coach Dan Daly integrates TRX into training programs designed to empower athletes with personalized coaching and innovative solutions. Read more!

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Animal Flow Workouts: Movements List and Key Benefits

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Animal Flow Workouts: Movements List and Key Benefits

Enter Animal Flow, a modality I have been programming for over a decade. Its the perfect blend of total body, ground-based, bodyweight conditioning, blending elements of mobility, stability, endurance, and power.

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How Often Should Swimmers Lift Weights?

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How Often Should Swimmers Lift Weights?

Incorporating resistance training into a swimmer’s program can significantly enhance performance and reduce injury risk. Most swimmers benefit from 2-3 weightlifting sessions weekly, lasting 30-60 minutes, especially in the off and pre-season. These sessions should focus on compound movements like deadlifts, squats, and swim-specific exercises to build strength and power. But how often should you lift weights, and what exercises are best?

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Best Home Exercise Equipment - Starter Pack

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Best Home Exercise Equipment - Starter Pack

Whether you’re a coach, a client, or workout enthusiast, for many of us, the gyms are closed, and we’re stuck at home. Limited space and equipment access may leave you wondering how you can continue to stay in shape in a challenging and productive way that’s aligned with your goals. Keep reading for my 5 favorite home training products, and ways you can modify the same exercises you typically do in the gym, at home or outside, with a coach, or on your own.

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