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.

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.

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.

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.

Boxers - build strength in your neck to improve performance and help prevent injury. In boxing, the neck isn't just a supporting player—it’s part of your defence, your posture, and your ability to absorb and redirect force.

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.

Top 10 questions coaches hear from competitive Masters athletes and evidence-backed training principles

I n a performance-driven environment, it's easy to focus exclusively on sport-specific outputs — faster sprints, heavier lifts, and...

I was recently listening to an episode of the Between Two Beers  podcast featuring legendary New Zealand canoe racing coach, Gordon...

When you’re training to perform — not just to stay fit — how much weight you lift matters. It’s not about lifting as heavy as possible every session. It’s about lifting the right weight for the right goal.

Rotational strength is a cornerstone of performance in throwing events—whether it’s shot put, discus, hammer, or javelin. For track and field throwers building and maintaining rotational power is critical not just for performance, but for longevity and injury prevention. While general strength is essential, developing the ability to produce force through a rotational pattern is what truly separates elite throwers.