NEW!! YOU ARE YOUR OWN GYM (Strength Training)

  • 10-week Program

    10 seasons

    Full Body Strength Training
    ⏱ 20-45 min
    📆 3-5 x per week, 10 weeks

    How to do pulling exercises: https://www.marklauren.com/blog/category/tools/

    Weeks 1-6 have 3 strength training days per week Monday, Wednesday, and Friday with optional active recovery Tuesday and Thursday.
    Weeks 7-10 have 4 ...

  • Full Body
    7 seasons

    Full Body

    7 seasons

    Use the dropdown menu in this collection to see all the types of full body strength training.

  • Upper Body
    3 seasons

    Upper Body

    3 seasons

    Use the dropdown menu in this collection to see all the types of upper body strength training.

    Need tips for doing pulling exercises at home?
    Horizontal pulling exercises - https://marklauren.com/blog/tutorials/let-me-ups/
    Vertical pulling exercises - https://marklauren.com/blog/tutorials/pull...

  • Lower Body
    7 seasons

    Lower Body

    7 seasons

    Use the dropdown menu in this collection to see all the types of lower body strength training.

  • Core
    5 seasons

    Core

    5 seasons

    Use the dropdown menu in this collection to see all the types of core strength training.

  • Strength Training for Agility

    3 seasons

    ⏱ 45 min

    3 circuits with 3 exercises each. All 9 movements improve one of the below functions to allow for faster and more controlled changes in direction.

    Exercise A: torso rotation
    Exercise B: lateral stability
    Exercise C: dynamic stabilization

  • Strength Training for Swimmers

    3 seasons

    ⏱ 50 min

    This workout is made up of the 3 circuits that each have 3 exercises. Each exercise improves one of the below functions to make you a better swimmer:

    Function A: thoracic spine (mid spine) extension
    Function B: thoracic spine rotation
    Function C: front to back pelvic tiling

  • OLD Strength Training Program

    12 seasons

    Full Body Workouts
    ⏱ 30-45 min
    📆 3 x per week, 12 weeks

    How to do pulling exercises: https://www.marklauren.com/blog/category/tools/

    Mix of Ladders, Interval Training, Circuit Training, Bodyweight Rehab, and Bodyweight Training 2.0 for all around preparedness.