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.

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 Services

Flexible options for clubs who are looking for differe

Audit

In-depth review of your current training practices, and development strategies. We highlight what’s working well and where improvements can be made.

Includes:

  • Evaluation of your training program

  • Assessment of facilities and equipment

  • Review of coaching and support resources

  • Clear, actionable recommendations

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Programme Design

Creation of personalised performance programmes tailored to your goals, available resources, and training environment. Grounded in evidence and designed for practical application.
Includes:

  • Individualised training plans

  • Structured periodization strategies

  • Systems to track progress and performance

  • Support with programme implementation

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Case Studies

Swim Gainz

The Problem

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.

The Solution

  • 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.

The Impact

  • 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.

Bassetlaw Swim Squad

The Problem

During 2023–2024, OXOLT supported Bassetlaw Swim Squad and Barnsley Swimming Club (Barnsley Premier Leisure) with the development and delivery of structured Strength & Conditioning provision. Both clubs identified a need to improve fundamental movement patterns, increase strength and mobility, and provide guidance for safe, effective land-based training alongside pool sessions.

The Solution

Bassetlaw Swim Squad Support: Collaborated with the Head Coach to programme S&C for the Performance Team, ensuring sessions aligned with training phases and competition demands. Provided small-group coaching in the gym, correcting technique and reinforcing safe, effective movement patterns.

Barnsley Swimming Club Workshops: Delivered practical S&C workshops to multiple squads, focusing on teaching correct technique, body awareness, and movement efficiency.

Monthly S&C Programming: Designed progressive monthly land-training sessions, which swimming coaches delivered, targeting fundamental strength, stability, mobility and coordination.

The Impact

  • Improved Movement Competency: Stronger squat, hinge, lunge, push, pull, and core control across squads.

  • Increased Coach Support: Coaches gained confidence delivering land-based training.

  • Enhanced Physical Resilience: Improved joint stability and mobility to support swim training demands.

  • Sustainable Delivery Model: Coaches able to continue structured S&C work independently.

Our coaches have worked with the best

  • Bassetlaw Swim Squad logo with "BSS" in large letters inside a black circle.

    Bassetlaw Swim Squad

  • Swim England logo with stylized initials and text

    Swim England

  • Logo featuring a stylized Roman centurion helmet with the text "Nova Centurion" underneath.

    NOVA Centurian

  • 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

  • Larne Football Club logo with a ship and soccer ball

    Larne Football Club

  • "RHC" text in bold with dotted wave pattern above and below.

    Rothery Health Clinic

  • 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