How to Specifically Train Swimmers in Dryland and Strength Training that Creates RESULTS in the POOL - Not Injuries.

Finally….a COMPLETE, Step-by-Step System

Whether you’re a swimmer or coach you could probably rattle off a few things pretty quickly.


Better technique or getting into the proper position.


Streamlined posture and holding a rigid body line instead of wiggling up and down the pool.


More endurance, especially at the end of the race.


Stronger kick or catch.


The hard part is how do you actually go about improving in these specific ways to see results.


And the most frustrating part is when improvement just seems to flat line.


And this is usually the most frustrating point for athletes and coaches. You’re usually doing “a lot of work" but the improvement really isn’t coming as a result.

How can you swim faster?


A dryland and strength program can make the biggest difference by:


1) Improving mobility to get into better technique positions in the water


2) Getting stronger to hold that technique longer in the race

And you can’t get better in these 2 areas by just “swimming more” or even just “swimming faster.”


You need to improve these areas outside of the water and then carry it over into your swimming.


Just ask yourself:


If you could get into a better posture or catch position even when you’re exhausted and your stroke is starting to fall apart?


If you could finish and hold your stroke a little better on that last 25?

What if you were a little stronger?


How would your swimming change?

Notice a difference?

Phelps and his long-time trainer Keenan Robinson have done incredible work to sculpt his body into what Michael needed in order to be the greatest swimmer of all time.

Phelps knows that to be a great swimmer you can’t just rely on your work in the water. It takes dryland and strength training too.

It wasn’t just about the work he did in the pool. In fact, when Bowman moved out west Phelps said he would go as long as Keenan followed as well.

Not what you're looking for?

But I didn’t come up in the sport knowing how to do strength training that actually helped my swimming and didn’t result in injuries.


Hard work and I are pretty compatible to say the least. During my high school swimming years, I was swimming 10-15x a week. And I don’t say this to brag at all but to let you know the backstory before I talk about one of the most disappointing times in my personal swimming career.

The most impactful swim coach I had was leaving right before I was entering my senior year in high school and I was devastated.


Literally the last day my coach was in town he said “Hey, let’s go down to the gym and I’ll show you a routine that you can do after I leave."


“Perfect!” I thought. I was a hard worker and could follow instructions and was dedicated to my swimming. This could give me another edge no matter what new coach came in.


Well my coach quickly went through a bunch of exercises from squats on a machine assist to the good ‘ol bench press.


I was eagerly writing everything down ready to do it step by step for the next year.


What could go wrong, right?


My coach was telling me what to do and I could just follow it. No problem.....right?


Wrong.


And you already knew what was coming I’m sure.


In a “shocking course of events” I ended up injuring my shoulders within the first month and was out of the water for a few months.


I was a distance swimmer but by the time the state meet came around I had not put nearly the time needed in the pool and had to try my hand at the sprint events. A pretty disappointing way to end my high school swimming years.


Looking back after coaching athletes in the pool and on land for the past 12 years I think I can trace my passion for strength training swimmers back to this moment of injury in high school.


Not because it was a success for me. But because I experienced such a failure. I was well-intentioned but executed the plan in the worst way possible.


Doing a poorly designed program, with no supervision, no assessment and no idea of how to progress. This is a recipe for no improvements and worse yet injury.


Since I’ve been coaching though I’ve seen the positive effects of dryland on swimmers of all ages and abilities, from Olympians to masters swimmers in their 70s.


But here’s the key difference in dryland situations between my experience as a swimmer and as a coach.


The key isn’t so much are you doing dryland or not.


It’s HOW you’re doing dryland.


I would say too that the difference in execution of dryland is more important than ever in the pool. At least in the pool you don’t have a huge chance of being injured if you just swim. You’re either going to swim a little faster, stay the same or go slower.


But in dryland, your range of results is anywhere from getting your hand on the wall first for an Olympic medal to messing up an exercise and now you’re kicking for the next 6-months.


If you don’t know what you’re doing in dryland the results can be devastating.


Don’t make a mistake like I did in my high school years. Whether you’re a coach or a swimmer, getting a solid knowledge of how to train on land is critical to your success.

Strength training done correctly can help elevate your swimming performance to a level you might not have even dreamed of.

2x Olympic Gold Medalist


2x Olympic Silver Medalist


Member of W.R. Relay

Going into the Olympics I needed to be stronger. 

I saw the results physically, I saw the results in the pool…..

What Chris implemented in the weight room wasn’t something I was used to but it was definitely something I needed. Everything we did was to simulate the race.


I saw the results, I was doing pull-ups with 80-pounds between my legs. My strength was there and we ended up getting first at the Olympics in a new world record.


I was getting stronger but not at the expense of hurting myself or being emotionally drained.

I don’t think I’ve ever been that fit.

Cullen Jones

Do you want to finally have a breakthrough performance?

What if you could hold on a little stronger at the end of your race?

What could you do if you trained consistently with no injuries?

Introducing the

SURGE TRAINING SYSTEM

Dryland and Strength Training for Swimmers

Do you want to finally breakthrough and see what you could do if you were able to not have injuries stop your training?

2 – Olympic Gold Medals

3 – FINA World Records Masters Swimming

4 – FINA World Champions Masters Swimming

20+ – US National Champions Masters Swimming

100+ – US Top Ten Times Masters Swimming

- FINA World Record -

- US Swimming American Record -

- US Masters Swimming National Record -

The SURGE TRAINING SYSTEM has produced incredible results with the swimmers we've trained

Learn the exact methodology that we use at RITTER for all our athletes. You'll see what to specifically be looking for as it relates to swimmers and improving swimming performance.


If swimmers can train more consistently results will always follow. Through the assessment, you'll see what specific exercises to incorporate to prevent injuries and enable the swimmer to function as a high-level athlete.

What Will You Learn?

The SURGE TRAINING SYSTEM covers three primary topics:

Understanding how to assess is one thing but then how do you take that information, put it together with the season plan and actually create strength workouts?


We take you through this process, step-by-step, so you'll be able to create a specific strength and dryland program based on any type of assessment and season plan.


Being able to effectively and quickly create dryland and strength programs will dramatically change your results of getting both stronger and more functional as an athlete. When the program you engineer actually creates improvement and not injuries you'll wonder why you didn't adopt this sooner.

When it comes to the actual execution of a workout you'll learn the coaching cues and corrections for every exercise you might program.


As the season progresses we teach you how to make small adjustments to workouts that can result in big changes.


With the knowledge you gain of how to create workouts you'll also learn how to adjust any workout based on the situation.


Big meet coming up soon and you need to taper? You'll learn how to adjust. Have a hard week of training planned in the water then we'll walk you through how to adjust your dryland training.

Assessing the athlete and identify key areas for swimming

Planning out your program based on assessment and season plan

Discover the levers to pull in your program to get maximal results

SURGE TRAINING SYSTEM

Video Course

You Will Get:

For Coaches & Swimmers

Surge Strength Ebook

App for Training Programs & Video Exercise Library

(500+ demos)

Multiple Pre-Made

Strength Programs

- What programming depends on

- The 2 main goals of every dryland program

- The difference between Fitness v. Strength

- What it means to be “athletic”

- Real definitions of strength, power and endurance

- The 2 main ways to increase strength

- The one way to increase strength no one talks about

- Why you don’t want exhaustion in your program

- The only real thing muscles can do

- Why “reserve capacity” is so important

- How to “ask the right questions” to achieve your goal

- Why getting stronger doesn’t equal getting faster

Module #1 - Physiology 101

- How to have a “balanced” program

Module #2 - Building the Athlete

- 5 basic movements you must program

- How to identify weak links

- The most common weaknesses in swimmers

- Coaching keys for each movement

- Demos of each movement covered

Module #3 - Demos of Basic Levels of the 5 Basic Movements

- Key coaching cues for each movement

- See multiple demonstrations and coaching

Module #4 - Assessment and Progression

- Get the same “workout tips” we give every athlete we train

- How to progress any exercise (harder or easier)

- Find specific exercises to help address weak areas

- See the “cheat sheet” we use to help analyze assessments

- Get the exact forms we use for our athletes

- Measurable results that you can repeat

- How to test performance

- How to assess movement

- Every exercise movement categorized for easy programming

- Having balance in your programming

Module #5 - Demos of Assessment and Progression

- Watch multiple assessment and keys to look for

- See how to interpret results for programming

- Key coaching cues for each movement

- See each movement covered

- See multiple demonstrations and coaching

- How to write a balanced and effective strength workout

Module #6 - Strength and Dryland Programming

- Putting the pieces together from assessment to the workout

- Different phases of training emphasis

- Understanding when to change the phase of emphasis

- Basic levels of competency in strength in the 5 movements

- How to transfer results on land to the water

Module #7 - Demo of Transferring Exercises to the Water

- The 2 qualities to focus on for better transfer

- Most used “swimming specific” exercises

- Favorite “power exercises” for swimmers

- 2 rules for stretching to actually get results

Module #8 - Demo of Warm-up, Cool-down & Function Exercises

- Basic stretching routine from head to toe

- How to effectively stretch without laying down on deck

- Best “function exercises” for correctly swimmer posture

- When to do what type of training

Module #9 - Putting it All Together

- How to place strength and swim training in a week

- Learning when and how to place priority on one area

- Understanding how training categories in pool affect dryland

- Tips and tricks for athletes to fully recover

Module #10 - Recovery, Taper and Rest in Dryland

- When the “hidden training” happens and the results

- How to really improve (no one talks about this key)

- When to stretch and how

- Navigating dryland during taper

- Watch and interact with a group run workout


- See different coaches technique with different athletes


- Learn when to change an exercise for an athlete

Module #11 - Demo of Group Workout and Coaching

- How to put everything together for the best results


- Answering to most popular FAQs about strength training


- How to track improvement


- The 2 main goals of all dryland and strength programs


- The foundation of improvement


- The 2 qualities to focus on for better transfer

Module #12 - The Bigger Picture

Resource Center

Resource #3

App Access to Strength Programs 

& Video Exercise Library (500+ videos)

A program will never be effective if you aren't performing the exercises correctly. 


Get full access to our Online Exercise Library that has over 500 videos. Each one has specific coaching cues and corrections to be aware of.


The library also corresponds to all the handouts you'll receive in the system and exercise category breakdown.

Resource #6

SURGE Strength Ebook

Get access to the origins of the SURGE TRAINING SYSTEM. A few years ago I tried to put all of my thoughts on how to strength train effectively for swimming into an ebook.


Since then I've changed some thoughts and tactics but the core remains the same.


This ebook is "huge" (100+ pages) with tons of bonuses and extras within it as well.


Including the actual year long strength program I used for elite swimmers training for Beijing and that resulted in 2 Gold Medals won.

Resource #7

CEUs from the NSCA

Get continuing education units from the National Strength and Conditioning Association, whose certification is considered the "gold standard" in the strength and conditioning industry.


After going through the SURGE TRAINING SYSTEM you'll be eligible for 0.5 CEUs from the NSCA.

Resource #5

Downloads for Each Module

While you're watching through the videos of the SURGE TRAINING SYSTEM you'll be able to easily follow along with the handouts and slides.


Everything that is discussed in the video modules you'll have your own copy so you can practice doing the assessments and writing workouts and programs.

Resource #2

Multiple Year Long Strength Programs

Even after learning how to perform and interrupt an assessment it can be intimidating to actually write out a workout or whole season program.


Now you can get access to Pre-Made Strength Programs as a part of the SURGE TRAINING SYSTEM.


The year-long programs are engineered to be for beginners and intermediate levels. But remember as part of the system you'll learn how to change any workout to make it harder or easier.   

Resource #4

Bonus Minimal Equipment Program

There are times when you may not have access to a lot of equipment. Or maybe you don't plan on having equipment at all.


There are still strength programs that you can follow to help your results as a swimmer.


I put together a strength program specific to these minimal or no equipment situations.


Don't use the excuse that you can't do a strength program because you don't have a full gym. Follow these plans to get strong with little to no equipment.

Resource #1

Access to RITTER Performance Coaches

Having a good program to follow is a great start for most swimmers and coaches. But even better is having an expert coach you through the program.


Get access to Bo Hickey, Performance Coach at RITTER Sports Performance.


With access to expert coaching during your program, you'll get the most out of your efforts for the best results possible.

SUCCESS Stories with SURGE TRAINING

Multiple World #1 rankings in Masters Swimming


9-months prior to beginning training with us he was coming off of injury, surgery and didn’t even think he could swim again, much less at a high level.


Bruce read SURGE STRENGTH Ebook and it "made the most sense of anything when it comes to sports performance training, especially for swimming."


SURGE TRAINING just plain gets results

Bruce’s “secret weapon” is SURGE TRAINING

He's FASTER now than he was at 18-years old

After some hard work with the added strength training, Melissa started breaking records and accomplished her first pull-up!


She got stronger as a swimmer and ended up swimming way faster than she thought possible.

She couldn’t fit in all the needed hours in the pool for the big goals she had in mind.

There had to be something else she could do with her training to get the results she wanted......

Melissa is busy as a mom, doctor and masters swimmer.

Learn the same methodology that we use to train our athletes


Will you accomplish all your goals? Even the big one??

Many swimmers and coaches either get stuck with not doing dryland at all because they don’t want to risk injuries or they do some type of dryland program that isn’t very well planned out and either don’t get results or worse yet experience injuries instead of improvement.


I experienced these results too. I was a swimmer that got hurt in dryland. And early on I was a swim coach that just did the dryland that I did as a swimmer without really thinking of better ways.


I know the frustration and confusion that surrounds how to become a better swimmer on land and then transfer it to the water.


Know you can go through that same transformation. I’ve poured all my years of experience, both good and bad into the SURGE TRAINING SYSTEM. 


You have two options really:


Option #1: Waste more years trying to do a piecemeal dryland program that is marginal at best


Option #2: Get Instant Access to the SURGE TRAINING SYSTEM and see the results for yourself or your swimmers…..


Better technique or getting into the proper position


Streamlined posture and holding a rigid body line instead of wiggling up and down the pool


More endurance, especially at the end of the race


Stronger kick or catch


Fewer or no injuries for more consistent training

How much does it cost?

What's it going to be?

SURGE TRAINING SYSTEM

Gold Level

3 Monthly Payments of $383

12-Modules of Video Presentation & Demonstration (10+ hours)


Digital Downloads for All Modules


Bonus Minimal Equipment Strength Program


SURGE Strength ebook (100+ pages)


Eligible for 0.5 CEUs from NSCA

The Complete SURGE TRAINING SYSTEM - Gold Level


1-year of Surge Strength Training Programs


1-year of Access to Surge+ Membership


Access to RITTER Performance Coaches


App Access to Program & Video Exercise Library (500+ videos)

SURGE TRAINING SYSTEM

Silver Level

2 Monthly Payments of $349

The Complete SURGE TRAINING SYSTEM - Silver Level


90-day Surge Strength Training Program


App Access to Program & Video Exercise Library (500+ videos)


12-Modules of Video Presentation & Demonstration (10+ hours)


Digital Downloads for All Modules

Bonus Minimal Equipment Strength Program


SURGE Strength ebook (100+ pages)


Eligible for 0.5 CEUs from NSCA


1-year of Access to Surge+ Membership


Access to RITTER Performance Coaches

SURGE TRAINING SYSTEM

Bronze Level

2 Monthly Payments of $149

The Complete SURGE TRAINING SYSTEM - Bronze Level


30-day Surge Strength Training Program


App Access to Program & Video Exercise Library 

(500+ videos)


12-Modules of Video Presentation & Demonstration (10+ hours)


Digital Downloads for All Modules

SURGE Strength ebook (100+ pages)


Eligible for 0.5 CEUs from NSCA


1-year of Access to Surge+ Membership


Access to RITTER Performance Coaches


Bonus Minimal Equipment Strength Program

OUR GUARANTEE

Try the SURGE TRAINING SYSTEM - risk free!


What happens if the course just doesn't work for you?


If you don't see significant improvement in your dryland and strength training program simply email our support, show you did the work, and we'll send you a full refund.


My goal is to make sure gain practical knowledge about how to best assess, program and coach strength training programs for swimmers. If you give it an honest effort and you don’t feel you’ve gained more knowledge and improved your dryland or strength training program, then I haven't done my job and don't deserve your money.


Note: If you are buying this system because you want a magic pill that will make you or your swimmers really strong and fast without you doing any work, this is totally not for you. Proper strength training requires a lot of work. A lot of commitment. A lot of persistence. If you are lazy, don't buy the course. There’s a ton of modules and resources that we’ve put together and you have to actually apply what we teach you and it may not be easy for you at first. If you do opt to refund the course, we require you to submit a few basic assignments to show you given it an honest effort. If that isn't something you're cool with, we understand. This system probably isn't a good fit for you. (Full Details)

“TRY IT, TEST IT, APPLY IT” MONEY-BACK GUARANTEE

SUCCESS Stories with SURGE TRAINING

I’m both a stronger and faster swimmer


I blew away my goal time, going much faster


I consistently climbed the rankings in open water race and eventually won


My overall health and well-being is much improved too


I like the guidance that the SURGE TRAINING SYSTEM provides


The workouts aren’t overly demanding so I can still swim well

Quinn needed to strengthen his shoulders for the longer open water swims

SURGE is for open water swimmers too!

I needed to add something else besides just swimming


I was actually getting slower each year before starting to strength train


I had way better results than I thought I would have


My strength carried me through times when I couldn’t swim as regularly as I wanted

Michelle hit a plateau in her swimming,

she knew something was missing

What's missing in your program?

Are you ready to finally get results from your dryland training?

SURGE TRAINING SYSTEM

GOLD

SILVER

SURGE TRAINING SYSTEM

BRONZE

SURGE TRAINING SYSTEM

The Complete SURGE TRAINING SYSTEM - Gold Level


1-year of Surge Strength Training Programs


1-year of Access to Surge+ Membership


Access to RITTER Performance Coaches


App Access to Program & Video Exercise Library (500+ videos)


12-Modules of Video Presentation & Demonstration (10+ hours)


Digital Downloads for All Modules


Bonus Minimal Equipment Strength Program


SURGE Strength ebook 

(100+ pages)


Eligible for 0.5 CEUs from NSCA

3 Monthly Payments of $383

2 Monthly Payments of $349

2 Monthly Payments of $149

The Complete SURGE TRAINING SYSTEM - Silver Level


90-day Surge Strength Training Program


App Access to Program & Video Exercise Library (500+ videos)


12-Modules of Video Presentation & Demonstration (10+ hours)


Digital Downloads for All Modules


Bonus Minimal Equipment Strength Program


SURGE Strength ebook 

(100+ pages)


Eligible for 0.5 CEUs from NSCA


1-year of Access to Surge+ Membership


Access to RITTER Performance Coaches

The Complete SURGE TRAINING SYSTEM - Bronze Level


30-day Surge Strength Training Program


App Access to Program & Video Exercise Library (500+ videos)


12-Modules of Video Presentation & Demonstration (10+ hours)


Digital Downloads for All Modules


SURGE Strength ebook 

(100+ pages)


Eligible for 0.5 CEUs from NSCA


1-year of Access to Surge+ Membership


Access to RITTER Performance Coaches


Bonus Minimal Equipment Strength Program

Who is the SURGE TRAINING SYSTEM for?

Whether you're a swimmer, you coach swimmers, or maybe you even train swimmers on land this system will help you understand the unique needs of swimmers and how to best get results, without injuries with dryland and strength training. 


What and how do I get the SURGE TRAINING SYSTEM?

The 12 video modules (over 10+ hours of content) will be viewable online after you purchase for immediate access. All other parts of the system are either view-able, download-able or will be sent via email. There is nothing physical to be mailed with this system.


I don't have much experience with dryland and strength training, is this still for me?

Yes! We start with the basics and then build your knowledge base from there. We try very hard to keep everything simple but still talk about advanced topics like what to do during taper or unique assessments.


How much more is in the course vs. what you already put out on your blog?

Think of a blog post as being a chapter from a book, and the SURGE TRAINING SYSTEM as being an entire college class. The course goes into MUCH more detail, including systems and step-by-step processes.

Frequently Asked Questions

SUCCESS Stories with SURGE TRAINING

Not just getting stronger but stronger as a swimmer


Variety in programming that makes sense and gets results


Balance in your body and program to reduce injuries

Mark Gangloff

2-time Olympic Gold Medalist

Get swim specific strength training


Go from outside the top 20 to winning at Nationals


Gain confidence for your big race


Feel stronger in the water and don’t fade


Avoid staleness in your program


It’s not about lifting heavy weights

It IS possible to swim FASTER NOW than 5 years ago