From: The Pittsburgh Project <development@thepittsburghproject.ccsend.com>
Date: Thu, Feb 27, 2025 at 12:17 PM
Subject: Message from TPP's Executive Director Rick Mason
To: <mark.rauterkus@gmail.com>
| ||||||||||||||||||||||||||||||
| ||||||||||||||||||||||||||||||
|
Friday, February 28, 2025
Fwd: Message from TPP's Executive Director Rick Mason
From: The Pittsburgh Project <development@thepittsburghproject.ccsend.com>
Date: Thu, Feb 27, 2025 at 12:17 PM
Subject: Message from TPP's Executive Director Rick Mason
To: <mark.rauterkus@gmail.com>
Monday, February 24, 2025
Sports Supplements - #12 Jump Cut for Heavy Or Not
Sports Supplements from the presentation to the audience at WAFSU.org from Rahul Saini.
This analysis of Sports Supplements covers supplements by athletes. It examines both manufactured supplements and natural alternatives, including their benefits and potential risks.
The podcast includes data on the usage rates of different supplements among athletes. It discusses common types of supplements, such as protein, creatine, and vitamins, as well as their recommended dosages and timing.
The presentation also touches on supplement regulation, the danger of banned substances, and guidelines for safe use. Get all the slides when you login at https://wafsu.org/course/sports-nutri....
Explore the use of sports supplements by athletes. Examine both manufactured supplements and natural alternatives, including their benefits and potential risks.
The usage rates of different supplements among athletes is high. Learn of the common types of supplements, such as protein, creatine, and vitamins, as well as their recommended dosages and timing.
Supplement regulation, the danger of banned substances, and guidelines for safe use are mentioned too. The primary types of sports supplements and their functions are: Protein supplements include whey, casein, and plant-based options for muscle growth. Amino acids like BCAAs and L-glutamine aid in muscle recovery. Creatine enhances strength and improves performance. Vitamins and minerals like Vitamin D and calcium are essential for overall health.
Electrolytes such as sodium, potassium, and magnesium are important for muscle function, hydration, and preventing cramps.
Pre-workout formulas are designed to boost energy and focus before workouts. Recovery supplements support post-exercise muscle recovery to enhance training. Sports supplements generally aim to enhance athletic performance, recovery, and health. They can provide nutritional support by filling nutritional gaps to ensure optimal performance and can improve performance metrics such as strength and endurance.
Meet Barry Healey
Coach Barry is an O.G. that gets it. His and the Heavy Or Not mission can be #preached with these topics:
Embracing Diversity: Understanding Unique Needs in Education and Coaching for All Students
Connecting with Kids: Strategies for Engaging Students with Different Learning Styles and Challenges
The Power of Understanding: Supporting Students with ADHD and Autism in Sports and Education
Building Bridges: How Coaches Can Connect with Diverse Learners in Competitive Environments
Celebrating Differences: The Importance of Inclusivity in Coaching and Teaching Young Athletes
From Challenges to Triumphs: Inspiring Stories of Young Athletes Overcoming Personal Obstacles
Engaging Every Learner: Tailoring Coaching Techniques to Meet Individual Needs in Sports
The Art of Connection: Fostering Relationships with Students to Enhance Learning and Performance
Understanding the Spectrum: Strategies for Supporting Autistic Athletes in Competitive Settings
Creating Inclusive Environments: Best Practices for Coaches Working with Diverse Student
What to AVOID @ A Swim Lesson - #10 jump cut
Beat down of the 20-minute film called, "A Swim Lesson" -- and why.
In this Jump Cut, Coach Mark shares his insights on the 20-minute film, "A Swim Lesson," available for free on YouTube. He discusses both the positive aspects and the concerning practices depicted in the film.
Running Mates, and Coach Barry Healey of Canada and U CAN Swim chime in along with chunks of the letter delivered to the Motion Picture Academy asking for pass in terms of Oscar nomination.
Safety concerns regarding the handling of children in the water are worrisome.
Recommendations for improving swim instruction, including the use of fins and goggles and the importance of shallow water for wee ones are described. Young learners need fun swim experiences without trauma and effective teaching methods. Discussion on the broader implications of water safety education and trauma-free pedagogy enliven the discussions.
#09 - Starting with God - Readings from the Book of Coach Mark
Tidbits of Wisdom of Coach Mark Rauterkus
Hey there, Swim Fam!
Our latest episode is featuring the one and only Coach Mark Rauterkus! If you’ve ever wondered about the ins and outs of swimming, training, and the mental game, this episode is your all-access pass to Coach Mark’s unique insights.
Here are 5 key takeaways you won’t want to miss:
- Winning vs. Losing Mindset: Discover why talented athletes view losses as puzzles to solve rather than punishments. It’s all about learning and growing!
- Innovative Ideas for Swimming: Coach Mark shares bold concepts like SwimX—a swimming decathlon that could attract a whole new crowd of athletes. Think outside the pool!
- Breaking Through Plateaus: Stuck in a rut? Learn how to shift your focus from the clock to your body, creating a flow state that can help you break through those mental barriers.
- Handling Parental Pressure: Coaches, this one’s for you! Get practical advice on managing unrealistic expectations from parents while keeping the athlete’s well-being in mind.
- Breathing Techniques for Sprinters: Should you hold your breath during a 50-meter sprint? Coach Mark’s humorous take on this common question will have you laughing while you learn!
Fun Fact: Did you know that Coach Mark jokingly attributes faster swim times in a New Zealand pool to the “exceedingly pleasing top-end lifeguards”? It’s a lighthearted reminder of how the mental game can play a huge role in performance!
As we wrap up this episode, we hope you find inspiration and practical tips to enhance your swimming journey.
Call to Action: Don’t forget to check out the full version of the ebook at the website and share your thoughts! We’d love to hear how you tackle challenges in your swimming experience. And if you have questions for Coach Mark, head over to the International Swim Coaches Association Facebook page!
Thanks for tuning in, and until next time, keep swimming!
#08 - Steve's Competitive Swimmer Magazine, Rate of Improvement
Get some insights as to what is featured in the Competitive Swimmer Magazine in the January 2025 issue. The magazine is a free resource. Get the whole issue at the ISCA Blog. See https://blog.swimisca.org/competitive-swimmer-magazine-january-2025/.
#07 - What age 2 start lifting? Heavy Or Not
Presenter to WAFSU.org seminar was asked about the ages kids should begin powerlifting. The answer was a shocker. There are kids at the age of 2 in China who are lifting a bar over their heads. The speaker, Enoc Francisco of the Philippines recently saw a boy, age 9, compete in a national powerlifting event.
Does this mean it is time to think again for American athletes?
The full presentation of nearly 45 minutes on Sport Conditioning, with a quiz, is at WAFSU.org.
#06 Jump Cut on Distictions of How You Work and How You Play
Thoughts on work and play from a podcast from Dan Kennedy snipped from a drive to the state swimming championships.
Swim Coaches are great at their work -- but the work / life balance is up for debate. Let's consider the distinctions between work and play.
Let's also think about who you let into your life as mentors. Do they honor and cherish the values that you hold dear?
OGs bring USA insights from European Swim Championships - #05 - Report from Maglischo & Daland
Groundbreaking insights obtained from American swimming coaches Peter Daland and Ernie Maglischo, PhD. during their 1987 European adventure are revealed.
Discover how their findings continue to shape modern swimming training techniques.
- The obsession with anaerobic threshold and its impact on training plans.
- High-intensity training methods adopted by the Romanians.
- The importance of periodization and optimizing training intensity.
- Unique East German techniques, including alternate breathing patterns.
- How these Cold War discoveries influence swimming strategies today.
The full report is part of the Global Library for ISCA Members at Read.SwimISCA.org.
Friday, February 21, 2025
Brain Dump for new PPS Admin for PE at Pgh Public Schools, #04, Heavy Or Not Jump Cut
Revitalizing Aquatic Programs in Pittsburgh Public Schools, a hyper-local conversation, is going to take lots of cooperation with outside helpers and a new attitude from the Superintendent.
Critical Need for Aquatic Education: Swimming is a vital life skill, but access to programs in Pittsburgh Public Schools (PPS) is severely limited, particularly for underserved communities. Barriers to Participation: Limited staffing, resources, outdated infrastructure, and negative perceptions of swimming act as barriers to student engagement. Innovative Solutions: Leveraging existing resources through collaboration with community organizations, implementing game-based learning, and empowering older students as instructors are key to revitalizing programs.
Most Important Ideas/Facts: Current State of Aquatics: Limited Exposure: Many secondary students receive only 3-4 weeks of swimming instruction annually, while elementary exposure is even more scarce. Outdated Infrastructure: "Large, single-space locker rooms lack the privacy many prefer. Consequently, students opt to change into and out of swim suits within bathroom/toilet stalls."
This discourages participation. Underutilized Facilities: PPS has 12+ pools, mostly unused outside school hours, representing a significant missed opportunity. Lack of Summer Programming: The absence of summer programs in 2025 will contribute to learning loss. Barriers to Participation: Staffing and Resources: Overwhelmed teachers, scheduling conflicts, and limited funding hinder program expansion. Negative Perceptions: Swimming is often seen as unappealing or intimidating, particularly for students with limited prior exposure. Logistical Challenges: Securing long-term pool permits and fostering collaboration between PPS and stakeholders present significant hurdles.
Innovative Solutions: Collaboration: Partnering with Citiparks for All-City Sports Camps and leveraging resources from organizations like The Ellis School can expand program reach. Game-Based Learning: Incorporating games like SKWIM, as noted by Mark Rauterkus, can make swimming enjoyable and foster skill development. Student Empowerment: Training older students as swim instructors and lifeguards can create a sustainable model and provide job skills. Maximizing Pool Usage: Expanding activities to evenings, weekends, holidays, and summer breaks can optimize existing facilities. Key Recommendations: Create an "Aquatics Czar" position: A dedicated department within PPS can strategically address the challenges and opportunities related to aquatics. Invest in Game-Based Learning: Implement SKWIM and similar activities to enhance engagement and skill development. Prioritize Older Students: Focus on programs for older students initially to build a strong foundation for future expansion to younger grades. Secure Long-Term Pool Permits: Advocate for policies that allow for consistent scheduling and program planning. Develop a Holistic Approach: Cater to various skill levels and interests, including competitive swimming, instructor training, and lifeguarding. Quotes: "The full potential of our school pools remains untapped due to a lack of priorities and decisive leadership from the mayor and superintendent."
Mark Rauterkus "The pools are already paid for. More swimmers won't wear out the water."
Revitalizing Aquatic Programs: A Call to Action for Our Schools and Communities "We need a model that has the older kids teaching the younger kids. Then the program can blossom with fewer adult teachers and coaches."
Revitalizing Aquatic Programs: A Call to Action for Our Schools and Communities "In a real-world, dynamic setting, an aquatics program should strive to get the older kids to be the ones teaching the younger kids. Everyone wins and likes to get involved."
Mark Rauterkus Conclusion: Revitalizing aquatic programs in PPS requires a collaborative effort between the school district, community organizations, and city leadership. By prioritizing aquatic education, implementing innovative solutions, and addressing existing barriers, PPS can ensure that all students have the opportunity to learn this essential life skill.
Artificial Intelligence and the Future of Sports, #03 of Heavy Or Not - Jump Cut
AI is poised to transform the sports landscape, offering unprecedented opportunities for athlete development, performance enhancement, and fan engagement. However, it is crucial to approach this technology with careful consideration for ethical concerns and strive for equitable access to ensure that its benefits are shared across all levels of sport. The future of sports will likely involve a dynamic partnership between human expertise and AI capabilities, leading to a more data-driven, personalized, and engaging sporting experience.
Mindset for Sports, Heavy Or Not Jump Cut #01
This segment of Heavy Or Not offers a coach's advice to athletes on managing performance anxiety.
It emphasizes the importance of mindset, suggesting techniques like positive self-talk, visualization, and present-moment focus to overcome fear and tension.
The jump cut uses storytelling and exercises to illustrate how inner dialogue and mental imagery directly impact physical performance, advocating for replacing negative thoughts with empowering beliefs and practicing mental strategies alongside physical training.
The overall goal is to help divers achieve effortless performance through self-awareness and mental control.
More at https://UCANSwim.org/heavy-or-not
Kicking and other Gems for Swimming - Heavy Or Not Jump Cut #02
Heavy Or Not Jump Cut that offers coaching advice for swimming, focusing on skill development and workout design.
Key skills discussed include kicking techniques, efficient breathing, body positioning, and arm movements in various strokes.
Emphasize the importance of progressive overload in drills and the need for clear goals in workout planning. Effective communication strategies between coaches and swimmers are also highlighted, advocating for a balanced approach using both drills and full-stroke swimming to improve performance. The segment promotes problem-solving and experimentation to find optimal training methods for individual swimmers.
More at https://UCANSwim.org/heavy-or-not.
#00 - Heavy Or Not Jump Cut, Well Begun is Half Done
Hey there Sports Fans, Aquatic Enthusiasts, and A.I. Tech Weenies:
We’re excited to announce the release of our jump cut episodes of the podcast Heavy Or Not. We'll dive together into aquatics, AI, and everything in between!
Coach Mark Rauterkus is hell-bent on making waves, and he’s ready to share some incredible insights from the poolside in Pittsburgh -- as well as elsewhere with friends and running mates. We'll go to B.C. Canada frequently.
Whether you’re a seasoned coach, a passionate swimmer, or just curious about not making the same mistakes we've made, join in. Subscribe. There’s something for everyone!
Keys you’ll learn in this episode:
- Finding Your Voice is part academic and tech tools: Discover how we aim to effectively communicate thoughts and ideas in the aquatic community.
- Jump Cuts Explained: Learn about the creative process behind our jump cuts and how they serve as windows into our facility.
- Community Contributions: Understand the importance of sharing your dreams and aspirations with us and how you can get involved.
- Coaching Experiences: Hear real-life stories from coaches on how they’ve navigated challenges in the water.
- Future of the Podcast: Get a sneak peek into what’s next for our podcast and how we plan to grow with your support!
Thank you for being part of our community. Your support means the world to us, and we can’t wait to hear your thoughts and ideas.
Call to Action: Don’t forget to check out the video and share your feedback! If you have your own stories or videos to share, you can easily upload them at UCANswim.WeTransfer.com. Let’s keep the conversation going!
Thanks for tuning in, and remember—stay safe and keep swimming!
Warm regards,
The Heavy or Not Team
https://HON.LAP.red
Posts
