Train Smarter. Perform Better.
The Vasa Trainer is the best swim bench for maximizing swim-specific and total body strength.
With the Vasa Trainer you will:
BUILD SPECIFIC STRENGTH
IMPROVE STROKE TECHNIQUE
DEVELOP CORE POWER
GAIN MORE LEG POWER FOR STARTS & TURNS
With over 200 functional and swim-specific exercises, this swim bench is unrivaled in versatility, durability and value. The Vasa Trainer Pro will be your “secret weapon” outside the water.
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:
- Develop true swim-specific strength
- Correct stroke flaws and transfer proper technique to the water
- Gain strength quickly and results faster
- Great for rehab and preventing injuries
- Targeted exercises strengthen exactly the muscles you want
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.
Contact Us if you have any questions or need more information.
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 for more information.
|1||Front/Rear Stanchions||Rugged tubular steel coated with a durable baked-on epoxy finish.|
|2||Monorail||Extruded aluminum tubing provides rust resistance and smooth seat roller action.|
|3||Telescoping Tube||Stainless steel tube with 15 settings to easily adjust resistance by changing incline of the monorail.|
|4||Pulley Cable System (PCS)||Commercial grade pulley & cord system. Provides a wider range of motion and more resistance options.|
|5||Webbing Straps||Use these to double the resistance at any monorail incline. (Compared to using the PCS.)|
|6||Handles & Paddles||For quick and easy changes between exercise handles, swim paddles or ankle straps (accessory).|
|7||Pull-Up Strap Bar||Ideal for "gravity assisted" pull-ups, chin-ups, ab crunches, and stretches.|
|8||Seat Carraige||Delrin rollers for durability, fitted with premium quality bearings to ensure a smooth, quiet ride.|
|9||Padded Bench||Anatomically designed for maximum function, comfort and versatility. XL Bench available.|
|10||Stretch Cords||Tubing provides added resistance plus dynamic return action for the seat system.|
|11||Quick Release||Folds for easy storage.|
|12||Foot Platform||Perform explosive leg strengthening / streamlining exercises. NOTE: Accessory sold separately.|
Power CordsProvide instant additional resistance for exercises. Available in four resistance levels.
Foot Platform XL for TrainerPerform more than a dozen leg, total body and plyometric exercises with the Vasa Trainer Foot Platform.
XL Bench (Upgrade from standard bench)Upgrade to this longer, wider bench at the time of purchasing a new Vasa Trainer or Vasa Ergometer.
Protective CoverShield your Vasa Trainer or Vasa Ergometer from weather, dirt, dust and unwanted use.
Forearm Cuffs (Pair)Use your arms as levers to engage the lats, back and core with the Forearm Cuffs.
Ankle Straps (Pair)Increase the versatility of your Vasa Trainer or Vasa Ergometer with the Ankle Straps, ideal for leg exercises and more.
Weight Bracket KitAllow for the addition of standard free-weight plates to the Vasa Trainer.
Vasa Trainer Includes:
Adjustable Length Webbing Straps
Pulley Cable System (PCS)
Freestyle Extension Loop
Assembly Hardware and Tools
Illustrated Instruction Manual
Vasa Trainer Specifications
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: Epoxy Coated Steel (Not for use on a pool deck or wet environment.)
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.
Vasa Trainer Resistance:
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.
How easy is the Trainer to assemble?
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 $75.00. 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. Visit the product page for full specifications.
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. Please visit the Trainer product page for more information about the different models.
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.
Visit our Training Resources pages for video instruction
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.