MAXIMISE YOUR

SWIMMING PERFORMANCE

Our world-class support services gives masters swimmers of all ages and abilities the competitive advantage they need to become champions.

At OXOLT, we offer a comprehensive service to help masters swimmers of all ages and abilities unlock their full potential, both in and out of the water. With the addition of expert nutrition guidance and osteopathic care, we’re more committed than ever to giving you the competitive edge you need to succeed.

Elevate Your Performance with Expert Support

OXOLT is dedicated to providing tailored, science-backed services that address every aspect of your swimming journey. Whether you're focused on improving race times, refining technique, optimising nutrition, or recovering from an injury, our holistic approach combines strength and conditioning, nutrition, and injury rehabilitation to help you reach your goals.

Who We Are

I'm Nathan Oxford, founder of OXOLT Performance. As a competitive athlete for Great Britain and England in both swimming and powerlifting, I've honed my expertise in sport science, nutrition, and rehabilitation. My career highlights include breaking the British Junior Backstroke Record, winning the World Masters Swimming Championships, setting a competition best in powerlifting, and winning gold at the Commonwealth Powerlifting Championships.

I hold a Master's degree (with distinction) in Strength and Conditioning, and I am a tutor for Swim England’s Land-Based Coaches Course. Through my experience, I’ve supported a wide range of athletes, from grassroots swimmers to elite-level competitors.

At OXOLT, I combine my knowledge as both an athlete and coach with a newly expanded network of experts. Now, alongside tailored strength and conditioning programs, we offer consultation services with a qualified nutritionist and osteopath, providing the most comprehensive support available.

Your performance is my priority. Let’s work together to elevate it to the next level.

Stylized cursive text spelling "N. Oxford" on a white background.
Five smartphone screens display various fitness and nutrition app interfaces, including a weekly performance check-in, course information, exercise routines, video tutorials, and a nutrition guide.

Our specialised strength and conditioning (S&C) programmes for masters swimmers are designed to enhance swimming performance. Whether you train at home or in the gym, our tailored plans focus on building strength, stability, and power to help you peak for competitions like the Masters National Championships and beyond.

In addition to personalised S&C programming, we now offer nutrition consultations with a certified sports nutritionist and osteopath injury support consultations. These services are designed to optimise your recovery, fuel your performance, and prevent injuries, ensuring you’re training and recovering in the most effective way possible.

Masters Swimming Injury & Rehab


Struggling with shoulder pain or swim-related injuries?

Book a 25-min online consultation with an expert osteopath to recover faster and swim pain-free.

Masters Swimming Nutritional Support and Planning


You’re already putting in the work in the gym and the pool — now it’s time to optimise your fuel for performance. As part of our bespoke Strength & Conditioning for Masters Swimmers, we’ve teamed up with a specialist sports nutritionist to offer targeted support that enhances your training, recovery, and race-day readiness

Masters Swimming S&C Programmes


We have a range of strength and conditioning plans for masters swimmers. From those who want to train at home or gym without feedback and coaching, to those athletes that want a more bespoke approach with personalised plans, coaching and feedback and tapering for


from £9.99 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.

Text-based image with the phrase 'Pre-Pool Protocol' in bold stylized letters, accompanied by smaller text 'Game-Ready Blueprint' and brand name 'XOXOLT' with a bull logo.

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.

Black background with text "OXOLT" and "GAME-READY BLUEPRINT SHOULDERS" in bold, colorful font.

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.

Our coaches have worked with the best

Upcoming Events


 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

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“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

Swimmer in a pool competing in a butterfly stroke wearing a blue swim cap.

“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

Competitive swimmers in a race at a swimming competition with colorful lane markers and goggles.

“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

Competitive swimming race with athletes on starting blocks and others swimming in a pool.

“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

Person wearing a gray hoodie with "Swim England Open Water Championships 2019" logo, holding a medal, standing by a lake with a blue sky in the background.

“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

A man performing a heavy deadlift in a gym, wearing a black t-shirt and shorts, with multiple colored weight plates on the barbell. He is on a wooden platform, and gym equipment is visible in the background.

“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

Athletes transitioning from swim to bike in a triathlon event.

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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