Provide instant additional resistance for exercises on the Vasa Trainer or used with the Trainer Strap Bar on the Erg.
Upgrade to this longer, wider bench at the time of purchasing a new Vasa Trainer or Vasa Ergometer.
Perform more than a dozen leg, total body and plyometric exercises with the Trainer Foot Platform.
The Vasa Trainer is the best swim training bench for maximizing swim-specific and total body strength.
With the Vasa Trainer you will:
Targeted exercises strengthen exactly the muscles you need to make performance gains. Increased strength means greater speed when you need it. Improve your technique—fix common stroke flaws and transfer proper technique to the water. Train with sport-specific motions to become stronger with truly functional strength. The Vasa Trainer is simply the best strength training machine for swimmers, triathletes, surfers, paddlers, physical therapists and other top athletes. Smarter training with the Vasa Trainer delivers these key benefits:
Shipping costs for Vasa products and accessories are based upon weight & location. Our shopping cart will calculate shipping costs for you or you can contact us for assistance.
Attention International customers: Duty & taxes are additional and will be your responsibility at the time of delivery.
Vasa has a 90-Day Improvement Guarantee. If you don’t see a performance improvement in three months, or if you find it’s not precisely what you’ve been looking for, we’ll refund the full purchase price—no questions asked. You will be responsible only for all shipping charges.
Contact Us if you have any questions or need more information.
Adjustable Length Webbing Straps
Pulley Cable System (PCS)
Freestyle Extension Loop
Assembly Hardware and Tools
Illustrated Instruction Manual
Assembled Measurements: 91″ × 24″ × 29–41″ (231cm x 61cm x 74-104cm) LxWxH
For use: 120” × 48” (305cm x 122cm) LxWxH
For storage: 91″ × 24″ × 13″ (231cm x 61cm x 33cm) LxWxH
Frame: Commercial strength steel tubing coated with primer & epoxy powder coating for corrosion-resistance. (NOT ideal for extremely harsh, chlorine-rich pool deck areas).
Monorail: Anodized Aluminum Extrusion
Padded Bench: Pro Anatomic Tapered; 11.5″ – 13.5″ (W) × 35.5″ (L) (Users over 6’ may require the XL Bench upgrade.)
Assembled Weight: 53 lbs. (24 kg)
Shipping Weight: 64 lbs (29 kg)
Shipping: Trainer is shipped in 2 boxes. Additional accessories may require additional boxes.
Body weight with 15 incline settings.
Use Webbing Straps for full resistance.
Use Pulley Cable System (PCS) for half resistance.
Use Stretch Cord to add 5-10 lbs of resistance. NOTE: Power Cords (accessory) can also be added for a wider range of resistance options.
PLEASE NOTE: As we are continually making improvements to Vasa products, actual items shipped may vary slightly from the images shown on our website.
The Vasa Trainer requires very little assembly, as most of the difficult parts are already put together when it arrives to you. Clearly illustrated instructions and all necessary tools are included with every machine. Allow about an hour to complete the assembly. View Trainer assembly video.
If you need help, please call Vasa’s customer service and technical support toll-free at 1.800.488.VASA (8272) M-F, 9am-5pm EST. If you prefer to have the machine fully assembled in advance, we do provide this service for an additional charge of Please call us for more information.
We recommend a usage space of 10’ long by 4’ wide, as this will allow you to achieve the full range of motion in every direction to use the machine successfully.
The Trainer itself is 7’ 7” long x 24” wide.
The Vasa Trainer folds up easily. Once folded, you can roll the Vasa Trainer around on the caster wheel for storage or transport. Read the owner’s manual for full details on how to fold up your Vasa Trainer, as well as suggestions for convenient storage.
Each Vasa Trainer model comes complete with everything you’ll need to do most of the exercises available. This includes the frame, stanchions, strap bar, monorail, seat carriage, padded bench, Webbing Straps, Pulley Cable System, a Stretch Cord, a pair of Exercise Handles, a pair of Swim Paddles and a comprehensive training manual. See our product page for the full details. We also offer several accessories that will widen your options and enhance your machine. These include the Foot Platform, Ankle Straps, Forearm Cuffs, Power Cords, Weight Bracket, XL Bench Upgrade, and Protective Cover.
Under normal use in dry indoor environments, minimal maintenance is required. Occasional cleaning of the monorail and seat rollers will keep your Vasa Trainer in perfect working order. With heavy use by teams or clubs, or use in corrosive environments such as humid chlorine-rich pool decks or outside in ocean air, regular cleaning and periodic replacement of high-wear moving parts may be necessary. These parts are serviced and/or provided directly from Vasa and are not expensive or difficult to replace. Note that the painted steel parts may eventually corrode in such harsh environments and may need replacement. If you plan to use or store the Vasa Trainer in such harsh environments, we recommend the Trainer Pro SE model, which comes with a stainless steel frame.
Read the owner’s manual for complete details.
Both Vasa Trainer models (Trainer Pro and Trainer Pro SE) function and feel the exact same. The only difference between the two models is in the frame construction. The frame of the Trainer Pro is constructed with epoxy-coated steel, while the frame of the Trainer Pro SE is constructed with stainless steel. The best model for you depends on the location in which you will use and store your Vasa Trainer. The Vasa Trainer Pro, with an epoxy-coated steel frame, is designed for use in dry or moderately harsh environments. It comes with an anodized aluminum monorail, stainless steel telescope tube and stainless steel hardware. The Vasa Trainer Pro SE, with a stainless steel frame, is our premium model and can be used in most environments, from home use to harsher pool or ocean air climates. It comes with stainless steel stanchions, telescope tube, pull-up strap bar and hardware.
The Vasa Swim Ergometer and the Vasa Trainer both help you become a stronger, faster, and more powerful swimmer. You will accomplish more in less time, thanks to the high quality training they provide. If you want to see a side-by-side comparison of how each ranks by training benefit, review our Model Comparison Chart.
The Vasa Trainer is simple to use, sturdy in construction and completely safe for use by people of all ages and abilities. Since you use the Trainer by raising a percentage of your body weight against gravity, using natural movements, it is easy to determine a safe operating resistance. If your children safely play on a jungle gym or other playground equipment, then they’ll safely enjoy the Vasa Trainer. Research shows that resistance training for children, under adult supervision, is both safe and beneficial. Plus, the entire family will benefit from the variety of training opportunities it provides, no matter what the sport or fitness goal.
There are over 200 functional exercises for the abdominals, arms, back, chest, shoulders and legs. These include ab crunches, bicep curls, tricep extensions, dips, pull-ups, lat pull-downs, chest presses, lunges, squats, leg curls, leg extensions and leg plyometrics. Visit the Training Resources pages for a full listing of exercises specific to your sport, goals, and more. Each exercise can be performed at a resistance setting that is appropriate for your specific need, be that strength, power, speed, endurance, rehabilitation or flexibility.
The Vasa Trainer is best suited for training Freestyle, Butterfly and Breast Stroke. In Backstroke, we recommend doing only the finish segment of this stroke. Training for Freestyle, Butterfly and Breast Stroke can be executed in one of several ways. First, you can gain swim-specific strength in each stroke by pulling your body along the inclined monorail and then returning to the start position. Second, you can do isometric exercises by holding a steady position, one segment of the stroke, such as mid-stroke for Butterfly or Freestyle. Third, you can do continuous Freestyle, Butterfly, Breast Stroke or Freestyle Recovery Stroke using the Pulley Cable Attachment. Additionally, you can practice starts and turns by performing leg push-off plyometrics using the Foot Platform. This exercise develops explosive leg power.
Accomplishing the hip roll and body rotation on any swim bench is not realistic and cannot be simulated perfectly. The primary reason is because the axis of rotation while swimming in water is a straight line, head to toe, through the center of your body. On a swim bench, the axis of rotation is about four inches below the stomach, which requires the swimmer to roll over, rather than with, the axis of rotation. In water, the body is buoyant, which allows the swimmer to catch the water at full arm extension and initiate the arm pull with a hip rotation by driving the opposite hip toward the bottom of the pool while pulling with the opposite arm. The hip rotation engages the core abdominal muscles and transfers that energy into the pulling arm. To a small degree, swimmers can condition the core muscles used in hip rotation while training on a swim bench. The padded benches on Vasa Trainer (and Vasa Ergometer) are designed to allow the swimmer to activate and strengthen the core muscles used in hip rotation while performing Freestyle exercises. This is accomplished by simultaneously driving the left hip into the padded bench just at the catch of the right arm, and vice versa. If the swimmer uses proper stroke technique, then hip rotation on the bench will activate the correct muscles of the core torso and will provide better conditioning. The difference between swimming Freestyle on the bench with and without hip rotation is quite noticeable. Swimmers can find slight destabilization and greater activation of core muscles by swimming Freestyle while laying on a long Aeromat pad, a rolled up towel, or a foam half-round placed on top of the Vasa padded bench.
Absolutely. It’s easy to simulate typical pool workouts using the Vasa Trainer. Many swimmers and coaches use the Freestyle exercise to duplicate timed sets or long aerobic workouts. The Vasa Trainer allows you to do swim-specific aerobic or strength sessions effectively, on your own schedule, in the comfort of your own home. Many swim coaches use a Vasa Trainer to keep injured swimmers part of practice, even when they cannot go in the water. Coaches also create dry-land strength training workouts using multiple Vasa Trainers.
Lenny Krayzelburg, 2000 Olympic Gold Medalist, 3-Time World Record Holder – November 1, 1999:
I really like to use the Vasa Trainer for working on my freestyle tempo with one arm at a time, as well as with both arms. I like to work on high elbows, which is very important to catch the pool… The Vasa Trainer gives you both flexibility and strength in your muscles. It is very close to what you are doing in the pool, it’s almost the same thing… It is very important to have flexibility in your muscles, to have long, lean muscles, especially for long course. Vasa really helps you develop that flexibility.
Stephen Petty – April 21, 2000:
I purchased a Vasa Trainer for my daughter, Erin, in November. At the start of the season, she was wanted to hit a Junior National time in the 50 freestyle. She was a second away, a huge drop for the 50 free in one season. Thanks to the Vasa Trainer, I am happy to report Erin won her fifth Iowa championship (easily). We both feel the strength and endurance she developed from using the Vasa Trainer was the element that helped her regain her edge on the competition and make her 24.78 time in the 50 free (from 25.85). We wish to thank you and certainly will pass on the word about the amazing benefits that the trainer has.
Michael Orstein, Head Coach, Washington and Jefferson College Swimming – June 1, 2012:
Vasa Trainers have been the heart and soul of the dryland training program at Washington and Jefferson College. The machines have played a significant part in the development of stroke mechanics and upper body strength in our swimmers. Obviously, the Presidents are true believers in the Vasa Trainers, with 10 of them. When you have 1 or 2 of any equipment, who uses it, and how often is it used? We do not have this problem at W&J. We are truly grateful for this machine and its magnificent benefits!
John McMahon – September 1, 2013:
Just a quick note on the overwhelming benefits of the Vasa Trainer. I have been an avid surfer for 30 years. Now with the demands of family and career, I am not able to spend as much time in the water as I would like. Paddle power becomes a major factor when go-outs become less frequent. With this in mind, I spoke with a close friend of mine, Sam George, and he strongly suggested the Vasa. I now work out on my Vasa close to every day. Recently, Sam and I and a couple other friends got together for a surf weekend. We met at a remote point break and the surf was insane. It was clear, hot and perfect. The surf was six to eight feet and extremely demanding. Day one we surfed for four hours; day two, seven hours; day three, seven hours. We hit it about as hard as you can. We lived it at high tone. There is no way I could have kept that pace without my constant Vasa training. Thanks for helping me live a weekend that we will all talk about for years to come.
David Lawson – June 2, 2015:
I have a Vasa Trainer at home right outside of my bedroom and I have a Vasa Trainer in Barbados at my villa. I’ve had them for almost 20 years. It’s one of the greatest pieces of exercise equipment available today.
Joe Friel, Co-founder TrainingPeaks & TrainingBible Coaching – October 21, 2015:
I support the use of Vasa Trainer as part of the dry land swim training for triathletes. The Vasa Trainer has helped every athlete I know who has used it correctly. The skills refined on it are easily transposed to the pool. The main benefit is simply learning to fire the muscles in a correct pattern for the catch and pull stroke phases. It reinforces a good firing pattern far better than swim cords. It is also excellent for developing muscular endurance for swim-specific muscles.
Not that bad
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