The push press is how it bridges strength and speed. By using the legs to initiate movement, then transferring that force through the core into the arms, the lift mimics the way athletes generate power in almost every sport—whether sprinting, jumping, or throwing. This makes it an exceptional tool for improving rate of force development.

The butterfly stroke is one of swimming’s most physically demanding disciplines, requiring power, technique, and anaerobic endurance. While mastering the stroke in the water is crucial, research shows that targeted strength training is a game-changer for performance.

For many masters swimmers, the first response to a plateau is simple: swim more. Another lap, another set, another long session in the pool. But just as in running, piling on extra distance isn’t always the answer. In fact, the fastest path to becoming a stronger, more efficient swimmer often lies outside the pool

Dryland strength training plays a key role in developing the muscles needed for a powerful and effective breaststroke kick

Increasing the power of your freestyle pull is key to improving speed and efficiency in the water.