Strength & Conditioning Support for Swimming Clubs & Masters Teams
Land training, injury reduction, and performance development — delivered by a qualified S&C coach and former international athlete.
Why OXOLT
At OXOLT, we help competitive swimmers unlock their full potential through science based Strength & Conditioning.
Our mission is to empower swimmers to achieve peak performance with land-based programmes tailored specifically to the demands of the sport. Whether the aim is to improve race speed, enhance stroke efficiency, or reduce injury risk, OXOLT provides structured, progressive support for athletes at all levels.
Swimmers require strength, mobility, power, and resilience — and our programmes are designed to build these qualities in a way that complements the technical work done in the pool.
Unlock your performance with OXOLT — the experts in land-based training for swimmers.
Our coaches have worked with the best
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![Bassetlaw Swim Squad logo with "BSS" in large letters inside a black circle.]()
Bassetlaw Swim Squad
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Swim England
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![Logo featuring a stylized Roman centurion helmet with the text "Nova Centurion" underneath.]()
NOVA Centurian
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![Logo of Hull University Swimming Club with a swimmer in goggles and cap performing butterfly stroke. Text reads 'HUSC' and 'Est. 1948.']()
Hull University Swim Team
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![Larne Football Club logo with a ship and soccer ball]()
Larne Football Club
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!["RHC" text in bold with dotted wave pattern above and below.]()
Rothery Health Clinic
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![Logo of Borough of Barnsley Swimming Club featuring a large letter 'B' surrounded by a circular banner with the text 'BOROUGH OF BARNSLEY SWIMMING CLUB' and water splash graphics.]()
Borough of Barnsley Swim Squad
Case Study: Swim Gainz
Background
Since January 2024, OXOLT has delivered a complete monthly S&C programme for the Swim Gainz Academy (ages 13–16). The academy identified the need for structured land training, consistent pre/post-pool routines, and clarity for both coaches and swimmers.
What OXOLT Delivered
Monthly S&C Programme: Three sessions per week, age-appropriate progressions, PDF + video tutorials.
Pre/Post-Pool Routines: Easy-to-deliver activation and mobility sequences used across the squad.
Summer Camp Support: Land-based workshops, movement education, and selfcheck routines.
Coach & Parent Support: Clear guidance via email to maintain safe progression.
Impact
Higher Engagement: Swimmers regularly complete land work and understand its purpose.
Improved Movement Quality: Stronger squat, hinge, push, pull, and core patterns.
Consistent Preparation Habits: Squad-wide adoption of warm-up & cooldown routines.
Coach Confidence: Coaches gain a structured framework for ongoing delivery.
Athlete Ownership: Swimmers personalise routines based on learned self-checks.
Subscription Services
Monthly S&C Programmes (Remote)
Age-appropriate PDF/Google Drive programmes
Video tutorials for every exercise
Injury-aware progressions
3–4 sessions per week per squad
Delivered securely to coaches & members
In-Person Workshops
Movement screening
Strength technique sessions
Pre-pool and post-pool routines
Coach CPD mini-workshops
Optional Add-Ons
Club WhatsApp/Email support
Programme customisation for squads
Annual periodisation planning
Success Stories
“I’ve been lifting in the gym for almost 20 years, as a key part of my training programme. From working with OXOLT, my technique has improved significantly, and I’ve a lot less pain in my lower back than before.”
Matt Clay
Commonwealth Gold Medallist
Masters Swimmer
“I’ve been working with OXOLT for a few years now and have seen significant improvement in my strength, power and speed. The training plans are updated weekly, based on feedback and data, which is fantastic. The plans are fully bespoke to me which is exactly what I was looking for.”
James Barwick
International Masters Swimmer
“The app is really straight forward and easy to use, video instructions work well and Nathan giving lots of pointers. I’m really excited to see where I can get to with OXOLT.”
Chris Jones
Commonwealth Medallist and Masters Swimmer
“I felt it had stagnated a bit. I wanted something a bit more swimming specific. After hearing Nathan talk on a swimming podcast I decided to reach out… feel my mobility around knees and shoulders has improved and I’m excited to learn more about movements to support my swimming.”
Lucy Ryan
International Masters Swimmer
“I have really enjoyed working with Nathan so far. The sessions have been really engaging and informative and it really motivates me to check-in more with myself and focus on my performance. I feel stronger. I am really excited to get racing again this year.”
Beth Hogg
National Masters Swimmer
“I had always had a rather disorganised approach to strength and conditioning but Nathan has provided the structure and encouragement I needed to make it an integral part of my training programme. The results speak for themselves - European masters swimming records..”
Liz Woolner
European Masters Swimming Record Holder
“During consultation, we discussed my current progress, aims and health. A detailed, bespoke plan was design meet my needs. I simply cannot imagine being at the place I am without the training and support being given by OXOLT..”
Ed Wright
International Masters Open Water Swimmer
“I wanted to take my training to the next level and since joining OXOLT my confidence and technique have improved significantly. This has helped me take my lifting to the next level and I’m now eagerly awaiting my next competition.”
Steve Moorhouse
Powerlifter
“Great service provided and nothing is too much trouble. As a triathlete I've found the plans Oxolt has put together for me, has helped develop myself as a athlete and have had some great results.”
Luke Wallis
Triathlete
Book a Free Consultation.
Please pick a date and time from the live diary below to book your free, no obligation consultation. After booking your consultation, please complete the About You Questionnaire below, which includes a Physical Readiness Activity Form (PARQ). This form must be completed before your appointment, so that we can prepare for the consultation.