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.

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 single-leg hip thrust is a highly effective exercise for building strength in the hip extensors, esp the gluteal and hamstring muscles.

Discover the Zercher squat, the best exercise you're not doing

Sprint acceleration is a critical component of athletic performance. Learn how to use the gym to improve your performance.

Triathletes are no strangers to the relentless demands of swimming, cycling, and running. To conquer the challenges of a triathlon,...

Powerful hip function has always been critical to achieving athletic success – and the glutes are the prime movers of our hips. In our...

Consider this scenario: a seasoned triathlete expresses frustration over persistent issues with lackluster glute performance despite...