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Complexes Strength AND Conditioning with weights

By Brad Burget | December 22, 2017 | 0 Comments

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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Competition Nutrition

By Brad Burget | December 22, 2017 | 0 Comments

The most important thing about competition nutrition is to find and USE what works best for YOU. Having said that, here are some useful tips… 1. Stay hydrated. This should be in-practice throughout your training, so it should pose no real problem. 3L of fluid per day for 170 lb. athlete – adjust volume up […]

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How Strong is Strong Enough?

By Brad Burget | December 22, 2017 | 0 Comments

There are many types of measurable strength – maximal strength, speed-strength, strength endurance, relative strength, starting strength, etc, etc. – that can factor into your sport performance abilities. Training with weights or heavy objects is not the end-goal of too many sports; Power lifting, Olympic lifting, and Strongman being the main exceptions. Training with weights […]

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Water or Gatorade?

By Brad Burget | December 22, 2017 | 0 Comments

This is a bit of a rant, so I’ll apologize up front. I can not even come close to guessing how many times someone has asked “Shouldn’t I be drinking Gatorade?”. It seems that all of the commercials have worked – people (not just athletes) drinking Gatorade with meals, at work, before bed… the list […]

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Creating Goals for Athletes

By Brad Burget | December 22, 2017 | 0 Comments

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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Athletic Peaking

By Brad Burget | December 22, 2017 | 0 Comments

Athletic peaking, when you are in top shape, results in your best performances of the season. At this time fitness is at the highest level, while fatigue is at the lowest. This is the one time of the season that fatigue should in no way mask fitness. Your peak occurs when you are ready to […]

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Periodization

By Brad Burget | December 22, 2017 | 0 Comments

Periodization is defined by USA Track & Field as “The process of planning training in order to produce high levels of performance at designated times. There are three major concepts associated with the process of periodization: 1. Periodization and Planning. Planning is perhaps the most important step in insuring the effectiveness of the training program. […]

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Weightlifting Guidelines for Swimmers

By Brad Burget | December 22, 2017 | 0 Comments

These guidelines are taken from Section 8 of Faster Swimming. You can also purchase the Cross Training section from Faster Swimming here: 1. When the core of your training is aerobic you don’t need to lift aerobically. Lift for speed and strength. 2. Flexibility work is key especially after lifting. Stretching after lifting increases blood […]

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Weightlifting for Swimmers – Example

By Brad Burget | December 22, 2017 | 0 Comments

Here is a recent swim team lifting workout. We are in a building phase, so we’re spending a little more time in the weight room right now (hence the total time and volume). This should take a little over an hour – there are no max or even near-max lifts here, so rest between sets […]

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Carbohydrates. Performance and Activity

By Brad Burget | December 22, 2017 | 0 Comments

Diet is certainly tied to performance, but how so? Proteins and fats help build and re-build tissues (muscles included) and form the foundation of our hormones and enzymes that control most of our bodily functions. So where do carbohydrates fall in our dietary needs? The easiest way to think of carbohydrate needs is to think […]

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