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XPT Experience Info

XPT – Swimming Training Program

XPT Water & Swimming Training Programs are where all three central components of XPT – Breathe, Move, and Recover converge to create a unique fitness experience. Pool training program is a big part of Laird and Gabby’s fitness routine and has evolved into an extremely scalable program that can be implemented for any fitness training level. Within this course, we specify and outline specific physiological adaptations that can arise from an XPT Swimming Training Program. These physiological adaptations result in major benefits that have been proven over the 30+ years of experimentation. These benefits are novelty, mental fortitude, breathing, and reduced injury risk.


Unless you grew up as a water sports enthusiast, water training provides a different kind of stimulus that challenges your body in a new way, forcing you to adapt. This is how we avoid or break through plateaus, create sustainable progress, and keep workout routines fun and engaging.

Mental Fortitude

The power of the mind in influence of the physical body is astounding and well documented in scientific literature. XPT Pool Workouts offers a rare opportunity to truly be in the moment and to detach from all of the noise that seems to distract us throughout the rest of our day. Repeating the practice several days a week can provide a tremendous amount of stress reduction.

Creating a practice for improving positive self-talk during moments of extreme stress or adversity can  not only improve performance in those tasks, but also lateralize into other aspects of daily life.

Breath Training

Focused breath training is a foundation of the XPT system and underpins many of the benefits of XPT Water Training. During many of the water workouts exercises, you will  perform apnea exercises (holding your breath), which can create a handful of beneficial physiological changes, while also learning to control and coordinate your breath with movement.

Lower Injury Risk

One of the biggest benefits of water training is lower risk of injury compared to working out on land. Due to the density of the water changing the influence of gravity, impact forces are significantly less in the pool. This lower impact on the joints and connective tissues allows people to perform ballistic and plyometric movements with reduced risk of injury. For this reason, pool training is commonly used during rehabilitation programs for athletes returning from injury. In our experience, athletes recovering from injuries have been able to perform movements underwater that they are not yet able to do on land, allowing them to work certain muscles that they were not able to utilize, and tax the body in ways that were previously inaccessible.


In addition to lowering injury risk, swimming training programs can also be a great method for recovery on days of active rest between intense workout sessions or after competition. As the water unloads a lot of the impact forces coming down during jumping and other underwater movements, most pool exercises are easier on the joints and safer than similar land based exercises.




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