An Online Swimming Dryland Fitness Program

Built for swimmers who want to get stronger, faster, and more competitive. Train smarter with expert-designed workouts, a supportive community, and tools that fuel faster times—long before you hit the pool.

Train Like a Champion Now

Get Free Early Access

Athlete Log In

Length

4 to 12 weeks

Level

Intermediate to Expert

Price

$99 - $299

The proven training program for swimmers to reach the next level without more pool time

Featured in

The JR Dryland System is launching soon.

But you don’t have to wait to get started.

Get
EARLY ACCESS
to week 1

FREE

* No Credit Card required

This is your chance to preview the system and start training like the best — for FREE.

✅ Access the full Week 1 workout

✅ Built specifically for swimmers

✅ Get early updates as new content drops

✅ Receive Early Bird discounts

About JR

One of the nation's top performance enhancement coaches, James "J.R." Rosania, BS, Exercise Science, brings more than 40 years of fitness training experience to JR Sport Strong. His proficiency in training Olympic, professional, and elite athletes has led him to be named one of AMERICA'S TOP TRAINERS by Men's Journal and Vogue magazines. J.R. has served as the Strength and Conditioning Consultant to the Yale, Notre Dame and Stanford University swim teams. He is also a contributing editor and Swim Strength Development Expert for Swimming World Magazine. Previous positions include full-time Strength and Conditioning Coach for the Phoenix Suns of the NBA.

As an athlete,

J.R. Rosania has lived a life defined by discipline, grit, and transformation. He began his athletic journey as a competitive bodybuilder, training alongside icons like Arnold Schwarzenegger, before transitioning into the world of endurance sports. Over the years, JR competed in more than 160 triathlons—including 18 full Ironman races—and was named a USA Triathlon All-American at Ironman USA in 2002. One of his most meaningful achievements was competing in the prestigious Ironman World Championship in Kona, Hawaii, the pinnacle of triathlon competition, where he raced multiple times, including a heartfelt tribute race dedicated to his close friend and former trainee, Pat Tillman. But JR’s accomplishments extend far beyond personal competition.

As a trainer,

J.R. Rosania has spent over three decades transforming the lives and performance of athletes at every level—from youth competitors to Olympic champions. His career has included working with elite professionals across multiple sports, including serving as the strength and conditioning coach for the Phoenix Suns and a consultant to top collegiate swim programs like Yale, Stanford, and Notre Dame. JR developed deep, personal connections with many of his athletes, most notably Pat Tillman, the former Arizona Cardinal who left the NFL to serve in the military. JR was not only Tillman’s personal trainer and triathlon coach but also a close friend, helping shape both his physical and mental toughness. He has trained Olympic gold medalists such as Misty Hyman, Gary Hall Jr., and decathlete Dan O’Brien, while also dedicating years to developing high school swimmers and student-athletes, producing over 120 age-group swimmers who qualified for sectional and national meets. His passion for swim-specific training led to the creation of the JR Dryland System, a structured training method focused on enhancing strength, endurance, and mobility outside the pool.

Even after being diagnosed with Parkinson’s disease in 2022, JR has refused to slow down. He continues to inspire and coach athletes around the world through his online training programs, delivering the same high-performance mindset and proven systems that have guided champions for decades. His legacy is not just in medals or records—but in the thousands of athletes whose lives he’s elevated through training, mentorship, and resilience.