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Starts – Muscular Engagement

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From a muscular engagement point of view the start is a well-timed and powerful contraction of the posterior chain.  The posterior chain is the series of muscles that have overlapping insertion points, forming a chain link like structure.  These muscles include the lower to middle back (erector spinae), glutes, hamstrings and the calves can even be considered a part of the posterior chain.  This group of […]

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Hi / Lo Intensity Training for Big Meets

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The following explains a little of the peaking phase of training that we structure into the end of the season,along with some general ideas and considerations. Generally We most often use a Hi/Lo system of training sessions as we near our biggest meets.  “Hi” being high intensity, race pace work that includes more and more […]

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Peaking Pointers for Coaches

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As we approach peaking season for our swimmers we want to keep the focus on process, not outcome, just as we should for the majority of the season.  Below are some basic points of reference for coaches to keep in mind no matter what the level of our swimmers.  Swimmers, just like any other athletes, […]

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Setting Goals

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Every athlete wants to excel, but the will to excel is insignificant without the will to prepare to excel. Preparation is where many athletes fail. Most are willing to put in hours on top of hours of training, but almost no time is devoted to planning or record keeping. This planning (and tracking) is essential […]

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Complexes Strength AND Conditioning with weights

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Complexes are several exercises performed in a row, with no break in between. Complexes are really just extended super-sets where you don’t put down the bar or DB’s until you are through. A short example would be a row – clean – press – squat… 2 x 8, where you’d do 8 reps of rows, […]

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