Deep Sleep Strategies: Boosting Athletic and Academic Success
Heavy Or Not - The O.G. Swim Guide
Release Date: 05/02/2025
400 IM - How Phelps and Marchand set records and insights from India's Coach Partha. Negative SPLIT
Heavy Or Not - The O.G. Swim Guide
Unlock the secrets behind mastering the 400 IM with elite coach from India, Partha Pratim Majumdar. Learn the strategic, aerobic, and mental tools that power world‑record swims like Phelps and Marchand. In this video you’ll discover: Why the 400 IM is a strategic race, not just brute strength nor conditioning, and how the “lactate penalty” impacts performance. How to build a massive aerobic engine by focusing on long‑axis strokes (freestyle & backstroke). The “200‑meter rule” and why mastering each 200 -meter stroke guarantees a smoother 400 IM. Training methods...
info_outline
Rich Coach or Poor Coach -- Get a Learn To Swim Lesson Program and UCANSwim.org can help
Heavy Or Not - The O.G. Swim Guide
“From Drowning Stats to Million‑Dollar Swim Schools: How Coaches Turn Pools into Profit (and Safety)‑First Empires” Swim Coaches Can Earn Six Figures by Adding Structured Lesson Sessions The Australian Success Secret: Integrated Lesson Programs Drive Performance and Profit In this episode, Steve Friederang breaks down why every swim coach should run a lesson program—and how it can become a serious revenue stream while boosting safety and recruitment. He shares real‑world numbers, proven strategies, and the pitfalls to watch out for. Why lesson programs are essential for...
info_outline
Negotiated Surrender - Vote‑of‑No‑Confidence for the Head Coach Highlights Team's end-of-season Banquet
Heavy Or Not - The O.G. Swim Guide
Safety Dilemma and League Issues. Have mercy on the Foxes as they are sly! In episode #72 of Heavy or Not we break down the bizarre “vote‑of‑no‑confidence” resignation tactic of a Fox Chapel Area high‑school coach and its athletic department. Sure, there is a deeper safety and fairness crisis driving it. Plus, I’m certain some wire pullers are lurking like sly foxes do. We also explore the district’s league‑restructuring proposal and why athletic reform matters now more than ever. What you’ll learn: How a coach’s “negotiated surrender” forces parents to vote on his...
info_outline
How Insurance Gaps and Governance Failures Threaten Swim Coaches' Careers
Heavy Or Not - The O.G. Swim Guide
How Insurance Gaps and Governance Failures Threaten Swim Coaches' Careers Uninsured. Unheard. Undervalued. Real challenges facing swim coaches are pondered. Why they’re left out of the decision‑making table, the insurance maze, and what’s needed to keep the sport of swimming (and others) thriving. Coach Barry Healey, BC, Canada, and Mark Rauterkus, International Swim Coaches Association in the USA, break down the roadblocks and propose concrete steps. Why coaches aren’t at the table with health and policy makers. The tangled insurance landscape (LEI, Lloyd’s, Marker, SwimBC,...
info_outline
Swimming's Geo Political $.02 - Tiny snip of a conversation with Jonty, Dennis and Mark
Heavy Or Not - The O.G. Swim Guide
Take a peek at Coach Jonty’s holistic approach to athlete development and the geopolitical factors shaping swimming. This clip highlights a few insights from Jonty Skinner’s recent WAFSU seminar. In this video you’ll learn: How Coach Jonty connects with kids and leverages holistic development. The genetic and regional patterns that produce world‑class runners and swimmers. South Africa’s historical impact on elite athletics and its modern swimming scene. Emerging swimming talent from Tunisia and broader African nations. Where to watch the full two‑hour seminar on...
info_outline
Christmas Break Just Got Lit - AI generated anthem to launch your holiday training with serious vibes. (#Plan Now)
Heavy Or Not - The O.G. Swim Guide
The Swim Team Song You Didn’t Know You Needed An AI Made This Swim Team Song You won’t believe what happens when AI writes a holiday anthem for swim teams heading into Christmas break! Christmas Break Planning Happens NOW. Swimmers, this one’s for YOU. Episode #68 of Heavy Or Not, The OG Swim Guide drops a brand new AI-generated song to launch your holiday training with serious vibes! This AI-generated track is about to become your new favorite swim team anthem for winter break. Okay, we let AI take over the studio. Do you have room on your holiday training playlist, for travels, for...
info_outline
Hire Coach Terry Smith, says a PSU fan, because ... (Know your why) Heavy Or Not, #67
Heavy Or Not - The O.G. Swim Guide
Matt made signs and took them to the recent games and sent a letter to the President of Penn State University to support Terry Smith. It seems like you are under a lot of pressure to deliver a national championship. You may not remember me, but we met briefly in the Marriott lobby the day before the Rose Bowl. You were kind enough to record a quick, encouraging message for my friend’s wife while she was battling cancer. That moment stayed with me—and with my friend—for a very long time. That video meant more to their family than you could ever know. From a fan of over 30 years who...
info_outline
Recruiting Heart Over Hype
Heavy Or Not - The O.G. Swim Guide
Episode #66 of Heavy Or Not, The OG Swim Guide Small-school recruiting, inspiring youth through swimming, international outreach, and Kyle’s unique journey in swim development. UPJ Might Be the Best Kept Secret in College Swimming. D2 schools can attract elite talent, and Coach Kile Zimmer is building at UPJ. He might change your mind about the value of a branch campus! From Dubai to Johnstown – This Coach is Recruiting Worldwide too. Coach Kile Zimmer isn’t just building a swim team, he’s crafting a campus community. Hear how he’s reaching athletes from...
info_outline
Navigating Division Shifts: Swim Coach, Kile Zeller on St. Francis’s Move from D1 to D3
Heavy Or Not - The O.G. Swim Guide
Now at UPJ and focused on recruiting with a local priority but international hopes. Building a Competitive Swim Program at UPJ: Scholarships, Recruiting, and Team Culture From Tears to Triumph: How St. Francis Swimmers Stayed Strong After Division Change There is no playbook on that heavy administrative downgrade. The Coach‑Athlete Relationship: Trust, Recovery, and Performance in Collegiate Swimming Balancing Academics and Athletics: Affordable Tuition and Scholarship Strategies at UPJ Recruiting with Heart: Why Coach Zeller Prioritizes Team Fit Over Finances Taper Strategies Across...
info_outline
Head Swim Coach Kile Zeller, launching new NCAA M&W D2 squads at UPJ - Open for Opportunities
Heavy Or Not - The O.G. Swim Guide
Life at University of Pittsburgh Johnstown: Campus Beauty, Close‑Knit Community, and Opportunities for Athletes Get a behind‑the‑scenes look at Coach Kyle Zeller’s first year building a D‑II men's & women’s swim program at UPJ— from historic PSAC meet wins to the next‑gen recruiting playbook. Watch how he turns a modest pool into a squad where the person comes first. He is keeping student‑athletes front of mind. What’s Covered: Building a competitive PSAC program and historic meet qualification Recruiting tactics: internal talent, high‑school stars & value...
info_outlineAchieving Optimal Rest: Deep Sleep Techniques for Busy Athletes and Students
Secrets to Deep Sleep for Peak Performance!
Delve into the essential role of deep sleep for athletes, students, and coaches, offering practical techniques to enhance rest and recovery.
Discover the science and art of mindfulness to trigger the parasympathetic response for optimal relaxation.
Learn focused breathing exercises to calm stress and mental chatter.
Explore the use of imagery and language to reinforce relaxation and mental stillness.
Understand the Muscle Relaxation 1-10 technique to connect mind and body for deeper rest.
Gain insights into structuring a deep sleep session that fits into even the busiest schedules.
Prioritize deep sleep as your ultimate competitive advantage for sports, studies, and overall well-being.
We hope you're doing well and getting quality pillow time. Sleep is truly transformative! Respect it. This episode, #27, builds from the prior ones on mental health and goes to a universal topic that's often overlooked but absolutely essential—deep sleep.
Whether you're a competitive athlete, a dedicated student, or a coach guiding others, this episode is packed with insights to help you optimize your rest and recovery.
Let’s learn about Deep Sleep with an OG, Doctor John Heil:
-
Importance of Deep Sleep: Discover why deep sleep isn't just a luxury but a fundamental human need, especially for those pushing their physical and mental limits.
-
Mindfulness Meets Science: Learn how the art of mindfulness and scientific techniques can trigger the parasympathetic response, helping you achieve that much-needed rest.
-
Breathing Techniques: Find out how specific breathing exercises can calm stress and mental chatter, setting the stage for a restful night.
-
Imagery and Language: Explore how focused imagery and language can shift your mental state, helping you let go of stress and enhance relaxation.
-
Muscle Relaxation Techniques: Get introduced to the Muscle Relaxation 1-10 method, a guided practice to relax your body and calm your nervous system.
-
Fun Fact: Deep Sleep aids in muscle repair but also enhances your imagination and problem-solving skills. It's like a secret weapon for both your body and mind!
As you listen, think about how prioritizing deep sleep could become your ultimate competitive advantage — not just in sports or studies, but in life.
If you are ready to transform your sleep routine, tune in and incorporating these techniques into your daily life. Plus, check out Dr. John Heil's resources:
There are plenty of additional tools and tips at those websites.
Sweet dreams!
In other news:
Plus, we are seeking photos of you and your mascot!
Water Polo!
The course is extensive and a treasure for those looking to expand their community aquatics programs with water polo.