Heavy Or Not - The O.G. Swim Guide – Details, episodes & analysis

We were blessed and fortunate and made a trip to Equator and the Galapagos Islands – and our ship, the Isabella II, had no cabin #13. Stay tuned for some housekeeping on past and future content – after we hear some epic content from an O.G. – Wayne Goldsmith.

I’m Mark Rauterkus, long-time journeyman coach, publisher and advocate in Pittsburgh, PA, USA.

Jump Cuts are not SHOW episodes. The long-term destiny for Heavy Or Not is as a SHOW with a production team and broadcast quality episodes. The show treatment is published at U CAN Swim. Org / heavy-or-not. If those in Hollywood or at ESPN or Disney are interest – give me a call.

These jump cuts are delivered with a number, more like a lap in our journey of life. Another aim of the jump cuts is to find our voice, use the tools and AI and engage with our aquatic community.

Subscribe. Review. Refer to others. Heavy Or Not is now available on all podcast outlets.

• Jump Cut #01 covered the mindset for an athlete.
• #02 was more technical with swim drills and kicking
• #03 peeked into AI in sports
• #04 went hyper-local into aquatics in Pittsburgh Public Schools
• #05 covered Maglischo’s and Daylands intel gathering in Europe
• #06 made us think about mentors and work and play
• #07 asked about lifting and what ages to starting
• #08 was a recap from Steve’s Competitive Swimmer Magazine
• #09 peeked into the ebook, Readings from the Book of Coach Mark
• #10 was a beat down on the 20-minute film, A Swim Lesson.
• #11 introduced Barry Healey from BC – much more with him is upcoming.
• #12 covered supplements
• #13 – OG Wayne Goldsmith, always a source of wisdom.
• The next jump cut #14 presents a mind journey.

A recent panel discussion from big-time coaches at the Eastern States Clinic is worth listening in a future LAP.

Considering what Wayne Goldsmith preached as the technical aspects: Volume, Intensity and Frequency. These jump cuts for Heavy Or Not could strive for a daily frequency – but that would cause burnout. That’s a golden rule of mine – Don’t Burn Out. Live to fight another day. We have enough content to make this daily, but then nothing else would get done with those other looming, big projects.

So, expect Heavy Or Not to drop two times a week, on Mondays and Thursday, moving into the future.

We’ll also be turning up the intensity with IT solutions. Our digital world in swimming and sports is pretty wacked. I’m not happy with the tools we have throughout our shared landscape. We’re going to bring new solutions to the marketplace and we’ll talk about them here, within these jump cuts. You, your teams, your schools and your athletes are going to want to say in the loop.

Doctor Ernie Maglischo. He is a member of the ISCA Hall of Fame – and he has been one of our greatest authors. Well, he just re-wrote and delivered[to me a whole new section, fully updated on PROPULSION.

Wow. We will bring that out as soon as possible.

His Mental Skills for Young Athletes is a universal book for all youngsters. Furthermore, he has specific books geared to those of different age groups for swimming.

She talks with coach and dad, Joe Finke and another episode is with Mark Berandino.

Think about what you’d like to share.

The Eastern States Clinic in the Philly area, Central States Clinic in Chicago-land and the International Swimming Hall of Fame Clinics in Fort Lauderdale have had a change of ownership, again. Sue Davis, long time coach at Swarthmore, retired, was a cornerstone of those events for decades along with others – such as Peter Dayland. Mark Schubert has partial ownership – and recently, other fractional owners of Doug Fonder and Brad Glenn have departed and Coach Schubert has picked up ASCA, the American Swim Coaches Association as a partner. More on clinics and from clinics are sure to be woven into future jump cuts.

A three part series for starting and coaching water polo, geared especially to swim coaches, is coming with the seminars of WAFSU.org – World Aquatic Federation of Schools & Universities. See W-A-F-S-U dot Org.

Dozens of past seminars are in the WAFSU.org LMS already.

• What other podcasts do you listen too? 

In our family, we’re sad to hear of the termination of the ABC / Disney pod, 538. 

Personally, I was also sad to miss the big high school swim meet in my backyard – the WPIAL Swimming Championship – District 7 of the PIAA. I had been lucky to serve as the color broadcaster in past seasons.

• How did Westmorland Sports Network do? 

The NFHS Network has been gobbling up the rights to high school meets. So, next question.

• How is the NFHS doing with the promotion of high school swimming and diving (as well as other sports) in your neck of the woods?

Chime in.

Sports Supplements from the presentation to the audience at WAFSU.org from Rahul Saini.

This analysis of Sports Supplements covers supplements by athletes. It examines both manufactured supplements and natural alternatives, including their benefits and potential risks.

The podcast includes data on the usage rates of different supplements among athletes. It discusses common types of supplements, such as protein, creatine, and vitamins, as well as their recommended dosages and timing.

The presentation also touches on supplement regulation, the danger of banned substances, and guidelines for safe use. Get all the slides when you login at https://wafsu.org/course/sports-nutri....

Explore the use of sports supplements by athletes. Examine both manufactured supplements and natural alternatives, including their benefits and potential risks.

The usage rates of different supplements among athletes is high. Learn of the common types of supplements, such as protein, creatine, and vitamins, as well as their recommended dosages and timing.

Supplement regulation, the danger of banned substances, and guidelines for safe use are mentioned too. The primary types of sports supplements and their functions are: Protein supplements include whey, casein, and plant-based options for muscle growth. Amino acids like BCAAs and L-glutamine aid in muscle recovery. Creatine enhances strength and improves performance. Vitamins and minerals like Vitamin D and calcium are essential for overall health.

Electrolytes such as sodium, potassium, and magnesium are important for muscle function, hydration, and preventing cramps.

Pre-workout formulas are designed to boost energy and focus before workouts. Recovery supplements support post-exercise muscle recovery to enhance training. Sports supplements generally aim to enhance athletic performance, recovery, and health. They can provide nutritional support by filling nutritional gaps to ensure optimal performance and can improve performance metrics such as strength and endurance.

AI is poised to transform the sports landscape, offering unprecedented opportunities for athlete development, performance enhancement, and fan engagement. However, it is crucial to approach this technology with careful consideration for ethical concerns and strive for equitable access to ensure that its benefits are shared across all levels of sport. The future of sports will likely involve a dynamic partnership between human expertise and AI capabilities, leading to a more data-driven, personalized, and engaging sporting experience.

Heavy Or Not Jump Cut that offers coaching advice for swimming, focusing on skill development and workout design.

Key skills discussed include kicking techniques, efficient breathing, body positioning, and arm movements in various strokes.

Emphasize the importance of progressive overload in drills and the need for clear goals in workout planning. Effective communication strategies between coaches and swimmers are also highlighted, advocating for a balanced approach using both drills and full-stroke swimming to improve performance. The segment promotes problem-solving and experimentation to find optimal training methods for individual swimmers.

More at https://UCANSwim.org/heavy-or-not.

Coach Mark Rauterkus is hell-bent on making waves, and he’s ready to share some incredible insights from the poolside in Pittsburgh -- as well as elsewhere with friends and running mates. We'll go to B.C. Canada frequently.

Whether you’re a seasoned coach, a passionate swimmer, or just curious about not making the same mistakes we've made, join in. Subscribe. There’s something for everyone!

Keys you’ll learn in this episode:

1. Finding Your Voice is part academic and tech tools: Discover how we aim to effectively communicate thoughts and ideas in the aquatic community.
2. Jump Cuts Explained: Learn about the creative process behind our jump cuts and how they serve as windows into our facility.
3. Community Contributions: Understand the importance of sharing your dreams and aspirations with us and how you can get involved.
4. Coaching Experiences: Hear real-life stories from coaches on how they’ve navigated challenges in the water.
5. Future of the Podcast: Get a sneak peek into what’s next for our podcast and how we plan to grow with your support!

Thank you for being part of our community. Your support means the world to us, and we can’t wait to hear your thoughts and ideas.

Call to Action: Don’t forget to check out the video and share your feedback! If you have your own stories or videos to share, you can easily upload them at UCANswim.WeTransfer.com. Let’s keep the conversation going!

Thanks for tuning in, and remember—stay safe and keep swimming!

Warm regards,

The Heavy or Not Team
https://HON.LAP.red

Coach Barry is an O.G. that gets it. His and the Heavy Or Not mission can be #preached with these topics:

Embracing Diversity: Understanding Unique Needs in Education and Coaching for All Students

Connecting with Kids: Strategies for Engaging Students with Different Learning Styles and Challenges

The Power of Understanding: Supporting Students with ADHD and Autism in Sports and Education

Building Bridges: How Coaches Can Connect with Diverse Learners in Competitive Environments

Celebrating Differences: The Importance of Inclusivity in Coaching and Teaching Young Athletes

From Challenges to Triumphs: Inspiring Stories of Young Athletes Overcoming Personal Obstacles

Engaging Every Learner: Tailoring Coaching Techniques to Meet Individual Needs in Sports

The Art of Connection: Fostering Relationships with Students to Enhance Learning and Performance

Understanding the Spectrum: Strategies for Supporting Autistic Athletes in Competitive Settings

Creating Inclusive Environments: Best Practices for Coaches Working with Diverse Student

Beat down of the 20-minute film called, "A Swim Lesson" -- and why.

In this Jump Cut, Coach Mark shares his insights on the 20-minute film, "A Swim Lesson," available for free on YouTube. He discusses both the positive aspects and the concerning practices depicted in the film.

Running Mates, and Coach Barry Healey of Canada and U CAN Swim chime in along with chunks of the letter delivered to the Motion Picture Academy asking for pass in terms of Oscar nomination.

Safety concerns regarding the handling of children in the water are worrisome.

Recommendations for improving swim instruction, including the use of fins and goggles and the importance of shallow water for wee ones are described. Young learners need fun swim experiences without trauma and effective teaching methods. Discussion on the broader implications of water safety education and trauma-free pedagogy enliven the discussions.

Hey there, Swim Fam!

Our latest episode is featuring the one and only Coach Mark Rauterkus! If you’ve ever wondered about the ins and outs of swimming, training, and the mental game, this episode is your all-access pass to Coach Mark’s unique insights.

Here are 5 key takeaways you won’t want to miss:

1. Winning vs. Losing Mindset: Discover why talented athletes view losses as puzzles to solve rather than punishments. It’s all about learning and growing!
2. Innovative Ideas for Swimming: Coach Mark shares bold concepts like SwimX—a swimming decathlon that could attract a whole new crowd of athletes. Think outside the pool!
3. Breaking Through Plateaus: Stuck in a rut? Learn how to shift your focus from the clock to your body, creating a flow state that can help you break through those mental barriers.
4. Handling Parental Pressure: Coaches, this one’s for you! Get practical advice on managing unrealistic expectations from parents while keeping the athlete’s well-being in mind.
5. Breathing Techniques for Sprinters: Should you hold your breath during a 50-meter sprint? Coach Mark’s humorous take on this common question will have you laughing while you learn!

Fun Fact: Did you know that Coach Mark jokingly attributes faster swim times in a New Zealand pool to the “exceedingly pleasing top-end lifeguards”? It’s a lighthearted reminder of how the mental game can play a huge role in performance!

As we wrap up this episode, we hope you find inspiration and practical tips to enhance your swimming journey.

Call to Action: Don’t forget to check out the full version of the ebook at the website and share your thoughts! We’d love to hear how you tackle challenges in your swimming experience. And if you have questions for Coach Mark, head over to the International Swim Coaches Association Facebook page!

Thanks for tuning in, and until next time, keep swimming!

Get some insights as to what is featured in the Competitive Swimmer Magazine in the January 2025 issue. The magazine is a free resource. Get the whole issue at the ISCA Blog. See https://blog.swimisca.org/competitive-swimmer-magazine-january-2025/.

Presenter to WAFSU.org seminar was asked about the ages kids should begin powerlifting. The answer was a shocker. There are kids at the age of 2 in China who are lifting a bar over their heads. The speaker, Enoc Francisco of the Philippines recently saw a boy, age 9, compete in a national powerlifting event. 

Does this mean it is time to think again for American athletes?

The full presentation of nearly 45 minutes on Sport Conditioning, with a quiz, is at WAFSU.org.