--- title: Nick's Video Series - The Collegiate Championships Part II description: Nick Folker, Co-Founder of Bridge Athletic, presents training tips to achieve peak performance just before the collegiate championship season. image: https://blog.bridgeathletic.com/hs-fs/file-1246783684-jpg/blog-files/swimmingchampionships.jpg --- [![BridgeAthletic Blog](https://blog.bridgeathletic.com/hs-fs/hub/414934/file-1317417595.png?width=150&height=50&name=file-1317417595.png "BridgeAthletic Blog")](https://blog.bridgeathletic.com) - [BridgeAthletic.com→](https://bridgeathletic.com/) ![](https://blog.bridgeathletic.com/hs-fs/file-1246783684-jpg/blog-files/swimmingchampionships.jpg) March 14, 2014 By Nick Folker # Nick's Video Series - The Collegiate Championships Part II Share: - - - [![collegiate swimming championships](https://blog.bridgeathletic.com/hs-fs/file-1246783684-jpg/blog-files/swimmingchampionships.jpg?width=137&name=swimmingchampionships.jpg "collegiate swimming championships")](https://blog.bridgeathletic.com/hs-fs/file-1246783684-jpg/blog-files/swimmingchampionships.jpg) Bridge coaches and athletes, it is truly great to have you back. March is one of my favorite months of the year, due to the excitement and passion that surrounds NCAA Swimming + Diving Championships and March Madness. In today's video, I have chosen to include a series of exercises designed to help prepare you for peak performance and to assist in battling through the taper blues. First is the TRX Balance Lunge. I have chosen this single-leg stability exercise as the warmup for today's workout. The plyometric exercise, the Dumbbell Jump Shrug, is a great loaded triple-extension exercise for all level athletes. The recovery exercise for today is the pigeon stretch. This movement will help you properly recover from the legwork and increase flexibility around the hip capsule.   Thank you for tuning in for this episode of the Bridge Coaches' video series. I hope that these tips help guide you through the taper blues and into a great competition phase. #### About the Author [Nick Folker](https://blog.bridgeathletic.com/author/nick-folker) ![](https://blog.bridgeathletic.com/hs-fs/hub/414934/file-1250764216.jpg?width=75&name=file-1250764216.jpg) Nick Folker is the Co-Founder and Director of Elite Performance at BridgeAthletic. Nick’s roster of athletes includes 35 Olympians winning 22 Olympic Medals, 7 team NCAA Championships and over 170 individual and relay NCAA championships. ### Related Posts [![](https://blog.bridgeathletic.com/hubfs/athlete-plays-ice-hockey-in-an-arena-2026-01-07-05-48-05-utc%20(1).jpg)](https://blog.bridgeathletic.com/nhl-testing-without-test-day) June 30, 2026 #### [How NHL Teams Are Tracking Performance...](https://blog.bridgeathletic.com/nhl-testing-without-test-day) The new NHL CBA removes mandatory fitness testing during training camp and the regular season. For... 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[Read More](https://blog.bridgeathletic.com/does-powerlifting-health) ## Subscribe to our blog Bunch of awesome content ![BridgeAthletic\_Icon\_Orange (1)](https://blog.bridgeathletic.com/hs-fs/hubfs/BridgeAthletic_Icon_Orange%20(1).png?width=100&height=27&name=BridgeAthletic_Icon_Orange%20(1).png) - - - - © 2026 BridgeAthletic [Bridge Blog](https://blog.bridgeathletic.com/) [Explore BridgeAthletic ➞](https://www.bridgeathletic.com) ```json { "@context" : "https://schema.org", "@type" : "BlogPosting", "author" : { "@type" : "Person", "name" : "Nick Folker", "url" : "https://blog.bridgeathletic.com/author/nick-folker" }, "datePublished" : "2014-03-14T23:55:00.000Z", "headline" : "Nick's Video Series - The Collegiate Championships Part II", "image" : [ "https://blog.bridgeathletic.com/hs-fs/file-1246783684-jpg/blog-files/swimmingchampionships.jpg" ], "mainEntityOfPage" : { "@id" : "https://blog.bridgeathletic.com/nicks-video-series-the-collegiate-championships-part-ii", "@type" : "WebPage" }, "publisher" : { "@type" : "Organization", "logo" : { "@type" : "ImageObject", "url" : "https://blog.bridgeathletic.com/hubfs/Bridge%20Logo%20Black%20%5B1200%5D.png" }, "name" : "BridgeAthletic" } } ```