SWIM STRONGER

SWIM FASTER

Expert strength and conditioning programmes for competitive masters swimmers. Enhance your performance with tailored strength and conditioning programs.

Our specialised Strength & Conditioning (S&C) programmes for masters swimmers are designed to enhance performance, whether you train at home or in the gym. Tailored for competitive swimmers, our programmes focus on building strength, stability, and power to help you peak for the Masters National Championships and beyond.

Choose between team-based workouts in our Team Plan or a personalised Bespoke Plan, designed to meet your unique needs for faster, stronger swims.

Masters Swimming Home Group Programme

7 Day Free Trial. Training from the convenience of your own home.
£9.99 PCM

Masters Swimming Gym Group Programme

7 Day Free Trial. Join a community team plan. You will need access to gym equipment.
£15 PCM

Masters Swimming Bespoke Programme

Personalised land training, suitable for your needs, goals, with coaching feedback.
£50 PCM

Stay Ready. Stay Strong

Free Downloads to Help You Perform at Your Best.

Unlock essential tools to enhance your performance and prevent injuries in the pool. These free resources are designed to help you stay healthy, strong, and ready to perform at your peak.

Pre-Pool Protocol: Start your session with this proven warm-up routine, specifically designed for swimmers. Prepare your muscles, improve flexibility, and boost mobility to swim faster and more efficiently.

Game-Ready Shoulders: Protect your shoulders with this simple and effective routine. The shoulder is the most commonly injured area for swimmers, but with these targeted exercises, you can maintain strength and mobility, keeping your shoulders healthy and game-ready.

Welcome to OXOLT
Strength & Conditioning for Masters Swimmers

At OXOLT, we are passionate about helping competitive masters swimmers achieve their full potential. Whether you're striving to improve your race times, enhance your stroke efficiency, or build resilience against injuries, our tailored, science-backed strength and conditioning programs are designed to support your unique goals.

I’m Nathan Oxford, founder of OXOLT Performance Strength and Conditioning. With a background in elite sports, I’ve had the privilege of representing Great Britain and England in both swimming and powerlifting. My achievements include breaking the British Junior Backstroke Record, winning the World Masters Swimming Championships, and setting a competition best performance record. In powerlifting, I’ve won gold at the Commonwealth Powerlifting Championships and placed 4th at the European Bench Press Championships in 2023, where I also broke the North Midlands Bench Press record (M1, 105kg category).

Beyond competing, I hold a Master’s degree (with distinction) in Strength and Conditioning and bring years of experience working with athletes of all levels. I’m also a tutor for Swim England, delivering the Land-Based Coaches Course, and I’ve supported numerous Swim England age group and youth training camps.

At OXOLT, I combine my experience as an athlete and coach to create programs that empower masters swimmers to excel both in and out of the water. I invite you to join our growing community of athletes who are committed to unlocking their best performance.

Your potential is my priority. Let’s achieve it together.

Our coaches have worked with the best

  • Swim England

  • Bassetlaw Swim Squad

  • NOVA Centurian

  • Hull University Swim Team

  • Larne Football Club

  • Kidlington & Gosford SC

    Kidlington & Gosford SC

  • Rothery Health Clinic

  • Borough of Barnsley Swim Squad

  • Swim Gainz

    Swim Gainz

 Frequently Asked Questions.

Can’t find what you’re looking for? Drop us a line.

 

  • The OXOLT Bespoke Strength and Conditioning program is a personalized plan designed for competitive masters swimmers who are looking for a tailored approach to improve their performance. The program is completely customized to your specific needs, goals, and swimming schedule, focusing on strength, power, endurance, and injury prevention. To learn more, visit our 1-1 bespoke program page.

  • The Bespoke S&C program is personalised for each swimmer, focusing on your unique goals and challenges. In contrast, the Group Plan is a more general program designed for a team of swimmers. While it's still tailored to swimmers, it follows a set routine that’s effective for a range of swimmers, but not customized to individual needs. You can find more details on the Group Plan page.

  • Yes! If you only have resistance bands or prefer to train at home, we offer a Home Strength and Conditioning Plan. This program is designed to be effective with minimal equipment, making it perfect for swimmers who want to train at home using just a band. Check out the Home Strength and Conditioning Plan page for more details.

  • It depends on your individual needs and goals. If you prefer a highly personalized plan that’s adapted to your schedule and performance goals, the Bespoke S&C program is ideal. If you’re part of a team and want a structured, group-based approach, the Group Plan may be a better fit. And if you have limited equipment or prefer home training, the Home Strength and Conditioning Plan will suit you best. You can always schedule a free consultation to discuss your options in more detail.

  • For the Bespoke S&C program, you will receive ongoing support and regular check-ins to track progress, adjust training loads, and ensure you're on track to meet your goals. The Group Plan also offers access to a supportive community, but the support is less individualized. The Home Strength and Conditioning Plan includes instructional videos and guidance to ensure you’re doing the exercises correctly.

  • Yes! Through our portal, we provide resources for performance psychology and nutrition specifically for masters swimmers. We believe that a holistic approach, which includes mental training and proper fueling, is essential for success. You can access these resources and more by subscribing to our portal, which offers valuable insights and tips from experts in the field.

  • Absolutely! Our programs are designed to complement your swimming training, not replace it. Whether you’re in the pool 3 times a week or competing regularly, we can tailor the strength and conditioning sessions to fit around your swimming schedule, ensuring that you’re building strength without overtraining.

  • To get started, simply book a free consultation on our website. During the consultation, we’ll discuss your goals, training history, and which program would be the best fit for you. Afterward, you’ll receive a personalized program and start your journey toward enhanced performance.

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.

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

Lucy Ryan, 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

Liz Woolner

“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

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