Behind the Blocks: Inside LSU Swimming’s D1 Summer Strength & Power Training
Every time I step foot back on campus at Louisiana State University, it hits me. There’s a distinct energy in Baton Rouge—an undeniable mix of tradition, high-level athletics, and SEC pride. As an LSU alumnus, coming back to the place that helped mold me as both a swimmer and a coach is always special, but getting to take you all behind the scenes with me makes it even better.
In this episode of Behind the Blocks, I took a trip back to my old stomping grounds to drop in on the LSU Swimming & Diving team during the tail end of their summer training block.
If you’ve ever wondered what high-level Division 1 strength and conditioning actually looks like when the cameras are off, this vlog gives you an all-access pass.
Summer "Developmental Runways" & Customizing Power
One of the coolest parts of visiting different high-performance programs is getting to talk shop with the strength and conditioning staff. During my visit, I sat down with LSU’s Olympic sports strength coach to break down their philosophy for summer lifting.
He introduced a concept he calls "developmental runways."
"In the summer, we’re chasing the same ultimate qualities—strength, rate of force development, and rotational power—but our exercise selection shifts. We vary the movement emphasis to keep athletes fresh while laying the groundwork for the fall."
What really stood out from a coaching perspective was their approach to individualized training. The LSU roster is stacked with athletes from all across the globe. You have swimmers coming in with completely different training backgrounds, injury histories, and international racing schedules.
Instead of forcing a rigid, "my way or the highway" template, the coaching staff relies heavily on athlete feedback. As coaches, it’s easy to get attached to a specific lift or drill, but at the elite level, there are dozens of ways to build power. Knowing how to adapt exercise selection to fit the athlete sitting in front of you is what separates good programs from great ones.
Standing Solo in Tiger Stadium
No trip back to LSU is complete without visiting Death Valley.
Standing out on the turf inside Tiger Stadium—a venue that holds over 102,000 screaming fans on a Saturday night—is awe-inspiring every single time. Standing there entirely alone on a quiet morning brought back a flood of memories from my collegiate swimming days.
Back when I was competing for LSU, our morning weight room sessions always started the exact same way: a 5:00 AM warm-up lap around the perimeter of Tiger Stadium.
At the time, at five in the morning, you might catch yourself grumbling about the early alarm.
But looking back, that morning routine was a daily reminder of the magnitude of the program and the incredible resources we had at our disposal as Tigers. It set the tone before we ever touched a barbell or jumped in the pool.
Inside the North Stadium Olympic Weight Room
Connected directly to the stadium is the North Stadium Olympic Weight Room. Formerly the main football facility, this historic space now serves as the primary home for LSU Swimming & Diving, along with volleyball, beach volleyball, golf, and gymnastics.
Walking through the facility, a few big details immediately caught my attention:
Dedicated Training Space: Even with 25+ athletes in a session, every swimmer has their own rack and platform space. They aren't packed shoulder-to-shoulder, which allows for maximum focus and safety during high-velocity lifts.
Gender-Staggered Schedules: The program rotates pool and dryland schedules so men and women alternate lifting and swimming slots. This optimizes space, recovery, and coach-to-athlete ratios.
On-Demand Performance Fueling: Tucked right into the training floor are fully stocked nutrition stations.
That last point is something I constantly emphasize to the swimmers I work with in my private lessons and online programs: your workout is only as good as your recovery. LSU’s staff makes sure athletes have instant access to protein shakes, targeted snacks, and hydration before, during, and after training. You can do world-class work in the pool and gym, but if you don't fuel properly, you're leaving performance on the table.
Key Takeaways for Swimmers & Coaches
Whether you’re an age-grouper, a college swimmer, or a coach building your own seasonal plan, there’s a lot to pull from this visit:
Flexibility Beats Rigidity: The best strength programs adapt to the athlete's specific movement needs and injury history.
Intentionality Over Volume: Summer lifting isn't about crushing yourself until you can't walk; it's about building quality movement patterns and explosive power.
Environment Matters: Surrounding yourself with high-level athletes who push each other creates an elevated standard that carries over to race day.
Catch the Full Experience
There's only so much I can write about the atmosphere, the lifting sequences, and the facility layout—you really have to see it for yourself to appreciate the scale.
Hit the play button on the embedded vlog above to watch the full episode, tour Death Valley with me, and get an inside look at how SEC sprinters build power in the weight room.
If you enjoyed this behind-the-scenes look, make sure to check out our other Behind the Blocks college visits and explore our upcoming Swim Clinics to elevate your own training!
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