Building muscle is one thing. Building better athletes takes more. Strength training, exercise technique, coaching communication, and thoughtful program design all contribute to athletic development.
In Episode #121 of Heavy Or Not, The OG Swim Guide, host Mark Rauterkus welcomes the insights of Janaka Samarasinghe of Sri Lanka, representing the International Academy of Sport Sciences (IASS).
This episode features selected highlights from Janaka's Bodybuilding Program Design seminar, presented to the international coaching community at WAFSU.org.
Janaka moves beyond bodybuilding for appearance and explores how strength training can support performance in swimming and other sports. His presentation offers practical lessons for coaches working with beginners, experienced athletes, sprinters, and distance swimmers.
Five Coaching Takeaways
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Muscle Development for Sport: Understanding the relationship between muscular development, strength, and athletic power.
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Teaching the Movement: Using demonstrations, verbal instructions, correction, motivation, and feedback to help athletes learn proper exercise technique.
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Progressive Program Design: Building appropriate strength-training programs for athletes at different stages of development.
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Efficient Training: Combining squats, presses, and rows into practical workouts that make effective use of available equipment.
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Training for the Event: Recognizing different muscular endurance, strength, and power demands in distance swimming and sprint competition.
Throughout the episode, Coach Mark connects Janaka's ideas to swimming, dryland training, and the responsibility coaches have to develop athletes through thoughtful instruction.
Continue Learning at WAFSU.org
This podcast presents selected highlights from a much longer seminar. Watch Janaka's full presentation, explore the accompanying slides, and discover additional coaching seminars at:
Full seminar video:
https://www.youtube.com/watch?v=3yNkiS6Eot4
Get Your Feet Wet – Exercises
Coaches and athletes can explore more than 50 instructional exercise demonstrations through the Get Your Feet Wet – Exercises course at Read.SwimISCA.org.
https://read.swimisca.org/why/get-your-feet-wet-exercises/
Connect with the Coaching Community
The National Interscholastic Swim Coaches Association (NISCA) conference comes to Pittsburgh in June 2027, bringing together coaches and leaders in scholastic aquatics.
About Heavy Or Not, The OG Swim Guide
Hosted by Mark Rauterkus, this podcast explores swimming, coaching, sports science, athletic development, and valuable lessons from across the world of sports.
Strong athletes need knowledgeable coaches. Keep learning, keep sharing, and keep building relationships through sport.
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