Built for the podium.
A structured, five-module physical preparation system for swimmers and coaches — what to train, why it works, and how to progress it from foundation to race-ready.
In partnership with CVASPS
Three steps to a stronger swimmer.
No guesswork. The same stepwise process used with podium-level athletes, packaged so any swimmer or coach can follow it.
Learn the framework
Five focused modules covering the principles, the exercises, and the reasoning behind every progression.
Apply it in the gym
Coaching cues, troubleshooting guides, and safety guidelines to run sessions with confidence — solo or with a team.
Progress to the podium
Follow the progression season over season, with a clear next step at every stage of development.
Learn it. Train it. Or both.
The 4P course teaches you the why and how. The 4P training programs put it on your calendar — delivered through the TrainHeroic app with videos, tracking, and coach chat.
The 4P Course
Five video modules, the full reasoning, and the citation-backed resource center. For coaches and self-directed athletes.
Explore the course
P4 Swimming Level 1
An 8-week foundation block in the TrainHeroic app. One-time purchase, lifetime access.
Get it on TrainHeroicSwimmers and coaches who've lived it.
Video and written testimonials from medal-winning athletes and the strength coaches who prepare them.
“The strongest I've ever felt in the water.”
Maya K. — national-level freestyler
“Our whole squad follows the progression now.”
Dan R. — head coach, age-group program
“Finally, dryland with actual reasoning behind it.”
Tori M. — collegiate strength & conditioning coach
Built by a coach who's prepared champions.
Two decades of physical preparation. Podium athletes across sports. The educational engine behind CVASPS — now focused entirely on swimming.
Start learning before you buy.
The blog and resource center are free — every claim in the course is cited, and the references live here.
Resource Center
Full citations for every study referenced in the course. Academic rigor, open to everyone.
View the referencesReady to start the progression?
Get the full five-module course, the coaching cue library, and every future update — or jump straight into training with P4 Swimming Level 1 on TrainHeroic.