01 / SWIM
A STRONGER PULL.
Build your upper back, pulling strength and shoulder capacity. Give your swim training a foundation beyond laps alone.
UPPER BODY · SHOULDER CAPACITY
STRENGTH TRAINING FOR TRIATHLETESDON’T JUST
DON’T JUST
LOG MILES.
BUILD THE
ENGINE.
Build the strength to support your swim, bike, and run. Follow a structured strength, power, and mobility program that fits around your endurance training—with direct access to Coach Jack.
Instant app accessCancel anytime
I’m not only stronger but also more resilient from Aqua Strength Athletes, which has allowed my body to handle the demands of harder triathlon training. Jack is passionate, a student of sport, and genuinely cares about the athletes he works with.
With the added strength I’ve built in my legs I’m now faster on the bike than I’ve ever been, and it’s improved my running pace as well. Strength is now a STAPLE in my triathlon training.
THE STRENGTH BEHIND THE MILES
THREE SPORTS.
ONE STRONGER YOU.
More miles aren’t the whole picture. Progressive lifting, targeted accessories and dedicated mobility give you a strength foundation for the demands of multisport training.
02 / BIKE
MORE THAN MILES.
Train your legs, posterior chain and core with progressive compound lifts. Support the body that spends hours in the saddle.
LOWER BODY · POSTERIOR CHAIN03 / RUN
BUILD YOUR BASE.
Pair full-body strength with hip and ankle mobility. Develop capacity for the repeated demands of every training block.
FULL BODY · MOBILITY
Try it free for a weekNO CARD CHARGED FOR SEVEN DAYS
BUILT AROUND YOUR ENDURANCE WEEK
YOU ALREADY TRAIN THREE SPORTS.
STRENGTH SHOULD FIT YOUR SCHEDULE.
A clear strength plan, with guidance to help you fit it around your swims, rides, runs, and races.
3×
Full-body strengthYour main sessions · 45–60 min
2×
Mobility daysShorter and lighter · about 20 min
Make it fit your week.
Three full-body strength sessions and two shorter mobility days are programmed each week. Move sessions around your endurance schedule. If you can only lift twice, message Jack for help prioritizing.
Balance strength and endurance.
Your strength work should support your swim, bike, and run training. Get guidance on adjusting loads and training volume when your endurance workload increases.
Get help when plans change.
Race coming up? Need an exercise swap? Message Coach Jack directly inside the app for guidance and modifications.
YOUR WEEK. NO GUESSWORK.
YOUR TRAINING
STRENGTH SPLIT.
Three lifts. Two mobility days. A clear plan, with room for your endurance schedule.
MON45–60 min
Full-body strength
Sample focus: squat pattern, hinges and power — lower-body emphasis
TUE20 min
Mobility + recovery + capacity
Hips, ankles and thoracic spine, plus easy recovery work
WED45–60 min
Full-body strength
Sample focus: press, pulls and core — upper-body emphasis
THU20 min
Mobility + recovery + capacity
Shoulders, overhead positions and optional recovery
FRI45–60 min
Full-body strength
Sample focus: compound lifts, isometrics and power
Move sessions to fit your endurance week. Tuesday & Thursday mobility are optional if you're racing or recovering.
INSIDE TRAINHEROIC
OPEN THE APP.
KNOW EXACTLY WHAT TO DO.
Your exercises, sets, reps, and demonstration videos are ready to follow. Log your training and track your progress in one place.
- Demonstration videos for every exercise
- Sets and reps laid out for you
- Workout logging and progress tracking
- Direct messaging with Coach Jack for questions and exercise swaps
Get the full week freeNO CARD CHARGED FOR SEVEN DAYS
FIVE STARS FROM THE TEAM
WHAT TRIATHLETES ARE SAYING
ABOUT THE PROGRAM.
Strength is the piece most triathlon weeks leave out. Here’s what athletes in the program say about adding it.
Triathlons have always been one of my biggest passions, and the Aqua Strength Athletes program has helped me build the strength necessary to train my biking, swimming, and running at a whole new level. Tri training can be extremely taxing on the body and this program has been crucial for my body to stay healthy and resilient year-round.
Strength training has been a key part of my athletic journey, from back when I was playing football and rugby in college, to now as a triathlete. The way Aqua Strength Athletes addresses everything a triathlete needs strength and mobility wise complements my swim, bike, and run training perfectly.
I used to think I knew what I was doing in the gym, but the Aqua Strength Athletes program has shown me what REAL strength programming is truly about. It’s made both my life, my training, and my overall health so much better.
Aqua Strength Athletes has been a key part to my cycling training. The combination of strength and mobility has helped me build power and endurance on the bike.
Hear it for yourself — 7 days freeNO CARD CHARGED FOR SEVEN DAYS
MEET YOUR STRENGTH COACH
JACK BROWN.
CSCS.
FOUNDER, AQUA STRENGTH PERFORMANCE
Jack is a former swimmer and water polo player and a Northern California strength and performance coach with a BS in Kinesiology from Cal Poly San Luis Obispo and a Certified Strength and Conditioning Specialist credential.
He founded Aqua Strength Performance with the primary goal of helping swimmers and water polo players build the strength their sports demand. Triathletes began training with him in person and online, and Jack found that triathlon preparation asks for very much the same thing: a body strong, mobile and resilient enough to support a full week of swim, bike and run work.
Over the past five years he has worked with hundreds of triathletes of all ages and abilities from across the world. His goal has stayed simple: to help triathletes build the strength, mobility and resilience to keep training and competing in the sport they love for as long as they’d like to.
A stronger, healthier athlete is a happier athlete.
Certified strength & conditioning specialistDirect coach messaging in TrainHeroic
Train with Jack for 7 days free
LESS GUESSWORK. MORE INTENTION.
TRY THE TEAM.
FIND YOUR STRENGTH.
Take seven days to see how Aqua Strength Athletes fits your schedule, your training and your goals.
7
DAYS FREE.FULL TEAM ACCESS. YOUR FIRST STEP.
- The complete strength and mobility program
- Movement videos and progress tracking
- Direct messaging with Coach Jack
Monthly subscription after the trial. Cancel anytime in the app.
