As elite athletes, we take pride in doing everything we can to ensure personal and team success. Whether it’s lifting 5 more pounds than last week or opting out of a weeknight social event to study or sleep- the time we commit to our sport is no small feat. Most collegiate teams train 20 hours a week (the maximum amount regulated by the NCAA). That number grows to over 1000 hours per year of high intensity training. However, one common aspect that many young athletes do not consider with regard to their training is alcohol consumption. In college, our sports nutritionist told us that one night of drinking can undo an entire week’s worth of exercise.

It's great to have you back, Bridge coaches and athletes. It is going to be tough to follow up the 2014 Sochi Olympics, but fortunately, we have plenty of championship events in the near future. To lead off, we have the NCAA Swimming and Diving Championships, featuring some of the best international aquatic stars. I truly believe that athletes hone themselves both athletically and personally at the collegiate level, and I am looking forward to seeing these athletes perform the their highest levels. I hope that you enjoy this time of the year as much as I do. Stay tuned in the weeks to come as I will focus on exercises to include during your championship phase.

As athletes our training logs are filled with pounds lifted, plays made, distances traveled and paces held. There is no doubt these are vital factors to increase performance, but how can the timing of these practices play into improved performance? In this post I will review the effects of training at different times of the day and reveal important facts that can help you in your next competition-so keep reading! 

With the 2014 Sochi Winter Olympics around the corner, it is a great time to discuss training at altitude and its impact on competitions. Athletes who participate in Winter Olympic events must train and compete where the total air pressure is much lower and there are fewer oxygen molecules present. For athletes to perform successfully with less oxygen in every breath, they must spend an extended period of time at altitude while their bodies make physiological adaptations to the environment.

Bridge coaches and athletes, following is the final video in our Speed and Recovery Series. For this week's episode, we will preview the Medball Ballistic Pushup and the 3-Way Shoulder Stretch Series. The MB Ballistic Pushup may seem to be an upper-body exercise, but I classify it as a full-body plyometric exercise. It will help increase upper-body power, while strengthening the mid-section and lower back. It is a complete fingertips-to-toes movement. To relieve pressure placed on the shoulder joints and scapula, I have chosen to focus on the 3-Way Shoulder Stretch Series. This series will help the muscles used in the previous ballistic movement to recover for the next bout of speed work.

Resting heart rate simply refers to one’s heart rate at rest. Establishing an average resting heart rate can be a very useful training tool to monitor one’s recovery. I have found taking my daily resting heart rate as a wonderful gauge of my fatigue levels during the season. How can you utilize this training tool? Keep reading!

Welcome, Bridge coaches and athletes, to the third installation of the Speed and Recovery Series. Today, our resident Olympians will be taking us through the speed exercise, Incline Streamline Pushup, and the recovery, 3-Way Kneeling Lat Stretch. The Incline Streamline Pushup is an upper-body plyometric exercise. It is great for developing fast-twitch speed in the upper-extremities and hips. The 3-Way Kneeling Lat Stretch focuses on the muscles used in the ballistic upper-body movement, and is an excellent way to the body to recover and prepare for competition.

Whether it's flu season or allergy season, your immune system is your first defense when it comes to staying healthy. With increasing numbers of ads for immunity boosting foods, what is the research behind these claims and are these “super foods” really going to boost your immune system?

Great to have you back, Bridge fans. Welcome to the first episode of the Speed and Recovery Series, content that is dedicated to preparing you for a successful competition phase. In this episode, I have chosen to focus on the Seated Box Jump and the Hipflexor Stretch. The Seated Box Jump is an exercise that highlights hip speed, which is crucial in the majority of land based sports and all aquatic sports. To compliment that, I have selected the Hipflexor Stretch to aide in recovery. This exercise allows your body to fully optimize its hip speed leading into your competition. Let's get right into it.