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.

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.

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.

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.

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.

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...

Improve your strength training with VBT - Velocity Based Training

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

If you're serious about improving your swimming performance, dryland training is non-negotiable. Here are the top 5 mistakes swimmers make.

At some point, chasing bigger and bigger numbers in the gym can lead to diminishing returns - so how strong is enough??

Watch your performances grow by structuring deload weeks into your programme.

Find the top 6 exercises to include in any sports performance program... and get yourself started.