The #1 Secret to Swimmer Success: Stop Getting Injured and Stay in the Water

Ryan Evernden
3 days ago
4 min read

Introduction: The Core Philosophy of Swimmer Strength & Conditioning

For any swimmer, the ultimate goal is simple: to perform at their best when it matters most. Yet, a common hurdle constantly derails progress: time out of the water. Whether it's a nagging shoulder injury, persistent fatigue, or simply being too sore from gym work to train effectively, any interruption to consistent pool time is a performance killer.

In a recent, exclusive workshop, Ryan Evernden, Head of Performance at Formidable Strength & Conditioning, revealed the core philosophy that has guided their athletes to over 20 world records: The mission is to keep swimmers swimming. See the workshop here:

The Mission: Keep Swimmers, Swimming.

This isn't about lifting the heaviest weights; it's about training with purpose. Here, we break down the three essential pillars of their world-class Strength and Conditioning (S&C) program and the four-step process they use to ensure every athlete maximises their time in the water.

Pillar 1: Swimming is Key (The Non-Negotiable Rule)

The most crucial element of any swimmer's training is, unsurprisingly, swimming. If your dryland training negatively impacts your ability to perform high-quality sessions in the pool, you are missing the point entirely.

As Ryan emphasises, it is far more effective to complete two high-quality S&C sessions per week and six high-quality swim sessions than to be constantly fatigued or injured from over-training in the gym. Every decision in the weight room must be filtered through this question: Will this help me swim better tomorrow?

Pillar 2: Strength Training with Purpose

Time is a luxury swimmers rarely have. Therefore, every single exercise prescribed must have a clear justification. Formidable Strength & Conditioning operates on a strong belief system:

"Every exercise that we prescribe must have why we are doing it, what we are looking to achieve out of it, and how we are going to progress and regress that exercise at any given moment."

If an exercise cannot meet these three criteria, it is cut. This ensures maximum return on investment for the athlete's limited time and energy.

Pillar 3: Optimise Recovery to Maximise Performance

You don't get better during a training session; you get better during recovery. Ryan stresses that performance will decrease after each session until you fully recover. Therefore, recovery is not a luxury; it is a performance tool.

Before chasing expensive recovery gadgets like ice baths or massage guns, focus on the fundamentals:

Sleep: Aim for 8+ hours of quality sleep.
Hydration: Maintain optimal hydration levels.
Nutrition: Fuel your body with a consistent, high-quality diet.

These three elements are the foundation of an optimised recovery strategy. To download, head to this link: https://www.formidablestrength.com.au/ows

The three pillars of Swimmer Strength and Conditioning performance: Swimming is Key, Strength Train with Purpose, and Optimise Recovery to Maximise Results. — The 3 Pillars Of Swimming Performance by Ryan Evernden @ Formidable Strength & Conditioning

The 4-Step Process: Reducing Injury First, Maximising Performance Second

Formidable Strength & Conditioning’s process is built on a clear hierarchy: Reduce Injury Risk First, Maximise Performance Second. This is achieved through a sequential four-step process:

Step	Focus	Goal	Rationale
1. Range of Motion (ROM)	Flexibility and Mobility	Ensure the athlete can physically get into the correct swimming positions (e.g., 180 degrees of shoulder flexion).	Without adequate ROM, the body compensates, leading to poor technique and high injury risk.
2. Joint Stability	Control and Strength at End-Range	Build strength and control in the positions achieved in Step 1.	A flexible joint without stability is an unstable joint, which is a primary cause of injury.
3. Develop Force	General Strength	Build foundational strength (squats, pull-ups, RDLs) to increase power-to-weight ratio.	This is the engine that drives propulsion, but it must be built on a stable foundation.
4. Movement Specificity	Power and Rotation	Introduce exercises that mimic specific swimming movements (e.g., rotational throws, cable work).	This is the final step, ensuring general strength translates directly into pool performance.

The 4-step process for Swimmer Strength and Conditioning: Range of Motion, Joint Stability, Develop Force, and Movement Specificity. — Formidable Strength & Conditioning Swimming Specific Training Framework

Head to this page on our website to find out more about our programs: https://www.formidablestrength.com.au/swimming-strength-training

The Most Underrated Tool: The Effective Dryland Warm-up

The single most underrated tool for improving your swimming is an effective dryland warm-up. This isn't just about getting warm; it's a vital 20-minute window to:

•Improve Mobility: Temporarily increase your range of motion to improve your technique.

•Encourage Stability: Activate key stabilising muscles (like the lats and pecs) for a stronger catch.

•Activate the Nervous System: Wake up your body so you can start your swim session with high-quality, purposeful training from the very first lap. Check out a different our guide to effective dryland training here: https://www.formidablestrength.com.au/swimmersguidetostrengthtraining

The three components of an effective dryland warm-up for swimmers: Mobilise, Stabilise, and Engage. — The 3 Phases of an Effective Swimming Specific Dryland Warm-up

Watch the Full Workshop & Access Free Resources

Ready to implement these strategies? Watch the whole workshop and download the Effective Dryland Warm-up PDF and Recovery Protocols PDF for free.

Click here to access the resources: https://www.formidablestrength.com.au/ows

About the Author: Ryan Evernden

Ryan Evernden, Head of Performance, pointing to a screen displaying the dryland warm-up routine for swimmers, which includes Walk Outs, Sumo Twists, Single Leg Hip Bridge, and Supermans. This is a key component of the Swimmer Strength and Conditioning (S&C) program. — Ryan Evernden Presenting to Central Aquatic Swimming Club

Ryan Evernden is the Head of Performance and founder of Formidable Strength & Conditioning. With over a decade of experience working exclusively with swimmers, from juniors to open water athletes completing challenging crossings, Ryan has developed a world-class, evidence-based approach to Strength and Conditioning (S&C).

His philosophy is simple: keep swimmers swimming. This focus on injury prevention, purposeful training, and optimised recovery has helped his athletes achieve incredible success, including contributing to over 20 world records. Ryan's unique background as both a former swimming coach and an S&C expert gives him a comprehensive understanding of what it takes to maximise performance both in and out of the water.

Connect with Ryan and Formidable Strength & Conditioning:

• Website: www.formidablestrength.com.au

• Instagram: swimming_strong

Ready to Transform Your Training?

If you're serious about taking your swimming performance to the next level and want a personalised Strength & Conditioning plan designed to keep you in the water, book a consultation with the Formidable Strength & Conditioning team today.

Click Here to Book Your Call: https://go.formidablestrength.com.au/widget/bookings/ryan-discovery-call-30

Want to learn more about other programs we offer?

Check out our swimming program designed for amateur to elite swimmers of all ages. FSC Swim: https://www.formidablestrength.com.au/swimmingprogram