Hold your Breath!
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Here’s an evidence-based hack you can incorporate before your next race, that may have immediate performance improvement.
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Top 5 Swim Bag Essentials
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Get Ready for Your Next Swim: Top 5 Swim Bag Essentials!
Want to take your swimming to the next level? Having the right gear in your swim bag can make all the difference in improving technique and performance. In our latest article, we break down the top 5 swim essentials every swimmer needs—from fins to snorkels—to help you refine your form, build strength, and swim more efficiently.
Ready to pack like a pro? Read the full article: Top 5 Swim Bag Essentials and discover the must-have gear for your best swim yet!
Read MoreStable Endurance Training
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The Bunkie test is a functional endurance test to help identify functional stability, endurance, and control through some of the common fascial lines. It’s a series of 5 exercises, performed bilaterally (both sides). Its a simple test for identifying weak links in your ability to efficiency coordinate multiple muscles linked in a kinetic chain associated with particular movement patterns, and can help you identify weak links and patterns to program more specifically for your needs.
Read MoreMobility Training for Swimmers
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Mobility first! Before you can stabilize, load, and perform you must have the freedom to move. Learn the keys to assessing what needs to be addressed, how to improve, and enhance your trining. “The Big Three”, ankles, hips, and shoulders, are the most mobile joints in the body. Identify any deficits, and move on from areas that meet a functional standard. Remember, mobility and stretching do not make you fit, but can inhibit your ability to get fit and perform if they do not have their functional range of motion. Test, intervene, rest. Once you move well, go train!
Read MoreAnimal Flow Bodyweight Conditioning: Your Guide to a Total Body Transformation
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Enter Animal Flow, a modality I have been programming for over a decade. Its the perfect blend of total body, ground-based, bodyweight conditioning, blending elements of mobility, stability, endurance, and power.
Read MoreWhat is SMR stretching in Fitness? A Guide to Self-Myofascial Release
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Foam rolling, a form of Self Myofascial Release (SMR), is an effective way to relieve muscle tension, break up adhesions, and improve mobility. By using a foam roller or similar tool, you can manually massage the fascia around your muscles, helping to reduce trigger points and prevent injury. Foam rolling complements your warm-up and cool-down routines, ensuring better muscle recovery and performance. Whether you're new to SMR or looking to enhance your fitness routine, foam rolling is an affordable, easy-to-learn technique for improving overall muscle function. Want to get started with SMR? Read the full article.
Read MoreExercise is a State of Mind
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Exercise triggers the release of endorphins, the body’s natural “feel good” chemicals, promoting immediate mood improvements. Over time, staying active supports long-term emotional well-being and mental sharpness as you age. Embrace both the short-term and lasting mental benefits of exercise
Read MoreLower Back Care
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Lower back pain is a common issue that affects athletes and fitness enthusiasts alike. In this guide, Coach Dan Daly shares expert advice on building a strong and resilient back. Learn the best exercises for lower back and core strength, including marching bridges, single leg hyperextensions, and dynamic planks. Designed for swimmers and endurance athletes, these workouts help improve performance, reduce injury risk, and enhance overall stability. Start your journey to a healthier, pain-free back today with these proven techniques. Read article.
Read MoreThe Gym in Your Hand: Kettlebell Training Made Simple
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Kettlebells are the ultimate gym in your hand, offering efficient and versatile workouts for athletes. This guide explores the benefits of kettlebell training, from mobility and strength to power development. Learn how to design effective full-body routines and why kettlebells are essential for swimmers and triathletes aiming to boost performance. Read the full article.
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