For masters sprinters, the winning formula isn’t more training. It’s better training. Sprinting in your 30s, 40s, and beyond presents a unique challenge. You’ve got the competitive drive, the experience, and often the discipline you lacked when you were younger — but your body doesn’t bounce back quite the same way. The trick isn’t trying to train like you used to. It’s learning to train smarter.

The butterfly stroke is one of swimming’s most physically demanding disciplines, requiring power, technique, and anaerobic endurance. While mastering the stroke in the water is crucial, research shows that targeted strength training is a game-changer for performance.

Success is about making sure that everything in your training—your runs, your strength work, your mobility, your recovery—serves a clear and specific purpose.

Progress doesn’t follow a straight line — it comes in waves. There are good weeks, average weeks, and some that make you wonder if you’ve gone backwards altogether.

In our last blog, Never Too Old To Jump, we explored why Masters athletes should keep jumping as part of their training. The next question is how. The good news? You don’t need to start with box jumps or advanced depth jumps. In fact, low-level plyometrics are often the best place to begin. They give you all the benefits—improved power, tendon health, and efficiency—without excessive stress on the joints.

One of the first things many athletes over 30 let go of in training is jumping. It’s often seen as too risky, too hard on the joints, or simply unnecessary once you’ve moved beyond your twenties. But here’s the reality: you’re never too old to jump. In fact, plyometrics and jump variations may be some of the most valuable tools in your training arsenal as a Masters athlete.

When one season ends, athletes naturally start looking to the next. The temptation is to jump straight into training, but without clear goals, training lacks direction. Goal setting isn’t just about picking an ambitious target race or competition—it’s about creating a framework that makes daily training purposeful and sustainable. Done well, goals act as your roadmap. Done poorly, they become a source of frustration and burnout.

For most Masters athletes, piling on volume doesn’t make you fitter or faster. It just makes you tired.

When people think about training, they usually picture movement—lifting, sprinting, swimming, or jumping. Yet some of the most effective training methods involve not moving at all. Isometric training, often overlooked, is a powerful way to build strength, stability, and resilience.

For many masters swimmers, the first response to a plateau is simple: swim more. Another lap, another set, another long session in the pool. But just as in running, piling on extra distance isn’t always the answer. In fact, the fastest path to becoming a stronger, more efficient swimmer often lies outside the pool

In competitive sport, the search for a performance edge is relentless. The most effective and sustainable gains come from applying proven, lawful methods with discipline and precision.

If you’re an athlete over 30, consistent training is non-negotiable—but consistency alone doesn’t guarantee results. Many athletes follow demanding programs that feel effective but fail to deliver measurable progress. The problem? A lack of structure, feedback, and long-term planning.

Doubt creeps in when there are gaps—gaps in your preparation, in your recovery, in your belief that you've done enough. But when your training is structured, specific, and purposeful, those gaps close fast. The fog of “what ifs” lifts, and what’s left is clarity, confidence, and calm.

Is your training actually giving you a competitive edge? Because your rivals—the ones who are edging you out at the finish line, outlasting you on the field, or consistently hitting personal bests—they’re not guessing.

Speed is a ruthless teacher. You either get faster or get left behind—and often, it’s not for lack of hard work, but because of avoidable mistakes that sabotage your progress. Here are five common mistakes that mean you're running with the handbrake on.

Olympic lifts—the snatch and the clean & jerk—have long been embedded in athletic development programs for their capacity to develop high...

You train hard. You fuel well. But sometimes, your sprints still feel flat. The reason might not be your muscles—it could be your nervous system. Neural fatigue, specifically central nervous system (CNS) fatigue, directly affects how powerfully and precisely your body moves. In this article, we break down what neural fatigue really is, how to spot it, and how to train smarter around it so your sprint sessions stay sharp, fast, and effective.

Stair runs and jumps combine strength, speed, and conditioning in one efficient package. They challenge the legs, lungs, and mind. For Masters athletes looking to maintain power, protect joints, and stay explosive, stairs are a smart addition to the program.

The athletic journey doesn’t end at 35—but it does change. For female athletes, this shift can feel frustrating: longer recovery, slower...

If you’re ready to rebuild strength, fitness, and confidence after time away from training, this is your blueprint.