From Perfection to Excellence: How Coaches Inspire Daily Improvement and Belonging

Heavy Or Not, The OG Swim Guide, episode #99

 

“Perfection breeds fear. Excellence is just showing up a little better than you did yesterday—because impossible isn’t a word in our world; ‘I.M. possible’ is.”

Coach Pierre Lafontaine breaks down why daily wins, energy, and purposeful environments matter more than perfect facilities. Learn how to spark real progress in swimmers, no matter the pool size.

You’ll discover:

• The power of creating daily, measurable wins for every athlete.

• How coach energy and presence shape a winning culture.

• Why “better today, not perfect” should be your core coaching mantra.

• Simple recovery and programming strategies that keep athletes improving.

• Practical tips for engaging volunteers and optimizing meet day experiences.

Check out this episode!

Building a Culture of Trust and Clear Accountability with Krista Hawkins, former PAWW swimmer

Truth About Leadership & Why Collaboration Beats a Lone Wolf Mentality

In Heavy or Not, The OG Swim Guide, episode #98, we’re blessed to pick up a few flash-back comments as well as present leadership insights from a former competitive swimmer who makes us all proud.

Way to go Krista!

Scott Grates sits down with performance coach, Krista Hawkins, to cover leadership truths, accountability systems, and the importance of holistic self‑care. Her athletic background and the coaching perspectives apply to everyone — from the wee swimmers to CEOs.

Krista explains the important elements that coaches, families and humans should deploy.

Get straight‑forward, actionable insights drawn from Krista’s journey from a shy student just joining the team to a Division‑I athlete and business leader.

• Why the “leader must know everything” myth is a lie and why collaboration matters.

• How clear communication and a solid accountability framework drive consistent results.

• The difference between training (skill‑building) and development (growth) and why both are essential.

• Why physical health, mental wellness, and spiritual practices are non‑negotiable for effective leadership.

• Krista’s step‑by‑step accountability process: role clarity, goal alignment, regular check‑ins, and actionable feedback.

This is part two in a sequence from another podcast, Referrals Done Right with Scott Grates. See Scott’s site, show and the original, full interview, #122

https://podcasts.apple.com/us/podcast/122-krista-hawkins-the-leader-you-are-becoming/id1738602897?i=1000758278572

Krista Hawkins' Links:

Linkedin - https://www.linkedin.com/company/future-legacy-partners
Personal FB - https://www.facebook.com/krista.hawkins.9
Business FB - https://www.facebook.com/FUTURELEGACYPARTNERS
Instagram - https://www.instagram.com/_kristahawkins_

 

 

Check out this episode!

From Shy Student to Swimmer to Executive Coach: How Coaches Build Unshakable Mental Resilience

Krista and our PAWW Swim Team - flashback with AI

In episode #97 of the podcast, Heavy Or Not, The OG Swim Guide, we rejoice in the discovery and shout out of another podcast.

Years ago, Krista’s journey to the PAWW swim team went from a terrified 12‑year‑old student, to age-group swimmer, to Division I athletes to today’s high‑level executive advisor.

Come along for the ride and enjoy the flashback with coaching tactics and a story debrief with aid from Notebook AI.

Krista’s growth to and confidence happened, in part, on the team — with Head Coach, Mark Rauterkus. The mental‑skill system translated from the pool deck to the boardroom — and appeared in a podcast episode elsewhere.

Learn:

• How a competitive swim program became the catalyst for Krista’s confidence boost.

• The specific mindset and accountability framework Coach Mark taught her.

• Why raw physical talent alone isn’t enough for peak performance.

• How Krista now applies similar principles to coach thousands of business leaders.

• The broader lesson: elite youth coaching methods can be scaled into powerful executive leadership strategies.

Thanks to Scott Grates, and his Referrals Done Right podcast, episode #122 for the interview with Krista. Hear their voices in Heavy Or Not, #98.

• Show link https://podcasts.apple.com/us/podcast/122-krista-hawkins-the-leader-you-are-becoming/id1738602897?i=1000758278572

Krista’s Links:

Linkedin - https://www.linkedin.com/company/future-legacy-partners
Personal FB - https://www.facebook.com/krista.hawkins.9
Business FB - https://www.facebook.com/FUTURELEGACYPARTNERS
Instagram - https://www.instagram.com/_kristahawkins_

How Early Sports Psychology Shapes Future Leaders and Influences Whole Industries

Check out this episode!

Transform our new book into Custom Practice Plans in Seconds with the New Coaching Tool

Coach’s Secret Weapon: Quick, Privacy‑First Lesson Plans Tailored to Sport, Age, and Time

To the Lesson Generator for Mental Skills for Young Athletes.

 

Break the Closed‑Loop Coaching Hierarchy with Independent Oversight and Transparent Performance Structure

 

In episode #96 of Heavy Or Not, The OG Swim Guide, you’ll get a quick introduction to the brand‑new mental‑skills resource for parents, teachers and youth coaches.

The lesson generator is a free website that support the book, Mental Skills for Young Athletes.

Get the quick how‑to on turning a book into ready‑made practice plans and learn why structural safeguarding is now non‑negotiable.

In the second part of the episode, hear of the latest findings on abuse in Canadian sports — swimming included.

• The free mental‑skills lesson generator: pick a chapter, sport, age group, and time to get a custom 15‑minute practice plan.

• How the tool integrates Dr. John Hogg’s animal‑character stories while keeping all data private—no accounts, no tracking.

• Quick overview of the “Mental Skills for Young Athletes” book and pricing options for individuals and whole teams.

• Key takeaways from the Future of Sport in Canada Commission report on systemic maltreatment in competitive swimming.

• Recommended safety reforms: independent safeguarding officers and decoupled oversight to protect athletes and coaches.

Future of Sport in Canada Commission Final Report Transforming Sport in Canada: Time for Action

Link to the full report: https://www.canada.ca/en/canadian-heritage/campaigns/future-sport/participate/final-report.htm

Check out this episode!

Preview - Public Policy Playbook for Aquatics and Recreation

Coming soon!

 

Check out this episode!

Building a Winning Team Culture: Lessons from Elite International Coach, Harkai Hunor

Pillars of Team Success: Consistency, Trust, Adaptability, and Coach Leadership

Episode #94 of Heavy or Not, we hear from elite coach Harkai Hunor’s playbook for building a winning team culture. Learn the concrete steps you can apply to any sport or organization today.

What you’ll learn:

• The seven non‑negotiable pillars of on‑court discipline and consistency.

• Why off‑court community building is as crucial as X’s and O’s.

• Quick‑win tactics for gaining player trust and boosting performance.

• How to adapt coaching philosophy to players, leagues, and local culture.

• The coach’s ultimate role: embodying the culture and earning respect through character.

The difference between a good team and a great team has almost nothing to do with drills or tactics!

In a WAFSU.org seminar, international coach Harkai Hunor explains why the real work of coaching happens off the court—through consistency, culture, mentorship, and the small psychological moves that help athletes believe in themselves. Drawing on experience coaching in eight different countries, he shares practical lessons about building team culture, developing players, motivating teams, and avoiding the biggest mistakes young coaches make.

If you coach athletes, or plan to, this talk is packed with ideas you can apply immediately.

Watch the full seminar at either:

• https://wafsu.org/course/building-team-culture-lessons-from-a-coach-across-eight-countries/

or on Substack at:

Heavy Or Not - The OG Swim Guide

Building Team Culture: Lessons from a Coach Across Eight Countries

Read more

4 days ago · 2 likes · 1 comment · Mark Rauterkus

Download the PDF Transcript:

• https://wafsu.org/wp-content/uploads/2026/03/build-team-culture-transcript.mp3.pdf

Check out this episode!

Join the Lifeguard Movement: Protect Communities, Oceans, Lakes, Rivers and Swim Pools

Lifeguard Recruiting Campaign: Serve, Train, and Inspire While Safeguarding Water Activities Nationwide

Check out the lifeguard recruiting film and the behind‑the‑scenes work that keeps our waters safe, and a bonus fortune insight.

We also share a visual preview of the ISCA Senior Cup teams.

This episode, #93, is very visual.

Those with an audio only feed are missing out on the graphics of the short film and the logos of the teams.

• What it really takes to be a lifeguard – training, skills, and purpose

• How to apply through your local lifeguard agency (USLA & Ben Carlson Memorial and Scholarship Fund)

• Watch the full video on YouTube at https://YouTube.com/@ucanswim

• Fortune segment: “Don’t expend energy trying to be someone you’re not” and its link to Mental Skills for Young Athletes, https://swimisca.com

• Sneak peek of the ISCA Senior Cup 2026 team logos (to gather in St. Petersburg, FL)

Check out this episode!

Water: Drowning Prevention Strategies: Community Action, Grants, and Lifesaving Swim Programs

Education, Safety Barriers, and Collaborative Funding Initiatives

From Grants to Lifeguards: Building a Safer Water Environment for All Ages

Reducing Drowning Risks: Parents, Schools, and Policy Working Together for Water Safety

In episode #92, we break down the stark reality of drowning worldwide and explore practical steps to keep kids and communities safe around water. We also discuss emerging grant opportunities in Florida and how local leaders can turn them into sustainable swimming programs.

Listen in as Barry and Mark aim to make an impact around the water.

• Eye‑opening drowning statistics and the WHO’s top recommendations for prevention.

• Why barriers, constant supervision, and basic survival swimming are essential for children of all ages.

• How Florida’s new grant program aims to get every child in the state to learn to swim and what it means for local clubs.

• Strategies for building multi‑stakeholder coalitions—councils, First Nations, schools, and sponsors—to fund and manage community pools.

• Tips for linking high‑school pools to instructor training, revenue generation, and sponsor outreach to create lasting impact.

Join the club as we aim for harnessing Community Support to Fund Swim Lessons and Prevent Water‑Related Tragedies

• Water saves lives, but it can also silently kill – 23,000 drownings a year in the WHO European Region, 63 per day.

• Prevention starts with barriers and constant supervision for children; a moment’s lapse can be fatal.

• Teaching basic survival swimming to all ages builds confidence, not Olympic ambition, and saves lives.

• Lifeguard and bystander rescue training must prioritize personal safety; one rescue shouldn’t become two victims.

• Coordinated community plans—schools, councils, First Nations, sponsors—turn grants and facilities into lasting drowning‑prevention programs.

Check out this episode!

Urgency, Authority, Call to Action w Marshall & Hall of Fame

Last Splash and Exit of Women Swim and Dive Team at Marshall University, episode #91

Open, Closing, Exit and Calls to Action for WPIAL Swimmers, Broadcasters and the ISCA Hall of Fame Tribute

They CUT Women’s Swimming and Diving at Marshall University just as the team was departing for its conference meet. Ugh squared.

Nobody is explaining the Title IX confusion.

In this episode, I break down what’s really happening, how you can take action, and why this affects every program in the country.

Swim Community: Your urgent steps are necessary on various fronts.

If you care about swimming, broadcasting, or protecting women’s sports, you cannot skip this episode. I’m unboxing a new book Mental Skills for Young Athletes, calling out a blundering hurd issue, seeking bio insights for WPIAL athletes and asking YOU to help shape the future Hall of Fame Tribute for the class of 2026.

Pointer:

Jackie Johnson, a voice for women's sports at Facebook reels at https://www.facebook.com/jackie.johnston.5220.

https://SwimISCA.com for the book, Mental Skills for Young Athletes

WPIAL Show Insights at https://ISCA.blue

Upload for Hall of Fame Tributes to https://UCANSwim.WeTransfer.com

 

Broken Hurd.

Kate Lundsten

Matt Kredich

Ray Looze

Check out this episode!

Why College Football’s Looming Collapse Endangers All Youth Sports and How to Prevent It

Coach Mark Rauterkus worries that the looming crisis in college football will create a ripple effects across all college sports. He outlines a reform plan, highlights recent program cuts, and offers a path forward.

You’ll learn in episode #89 of Heavy Or Not, The OG Swim Guide:

• The urgent need to reform college football before it collapses and drags other sports down.

• Key takeaways from Coach Nick Saban’s interview (Episode 88) and the reform package available at 4rs.org.

• The fallout from Cal Baptist cutting its men’s Division I swimming & diving team and the disappearing full‑time diving coach.

• How a “pod” system with promotion/relegation could replace money‑driven conference moves (e.g., North Dakota, Sacramento State).

• The risk of a 30‑team super league (“JV NFL”) and why equitable, merit‑based structures are essential for the sport’s future.

Let’s put equity over money. A New, Tiered Model to Preserve College Football’s Future needs your help.

Here is your call to action.

1. Subscribe.

2. Suggest.

3. Comment.

4. Share.

This Heavy Or Not podcast is pushing for a Merit‑Based, Pod System to Safeguard College Sports

• Are you in?

Check out this episode!

Nick Saban’s Five Enemies of Greatness via My New Best Friend at The 7 Minute Leadership Pod

How Entitlement, Discipline, and Complacency Undermine Teams – Insights From Saban

Inside Penn State’s Quarter‑Billion Dollar Athletic Budget and Its Profit Margins

In episode #88 of Heavy Or Not, The OG Swim Guide, you’ll meet my new best friend, Paul Falavolito and a snip from his show, The 7 Minute Leadership Podcast. He shares Nick Saban’s “Five Enemies of Greatness.”

Paul's Site, The 7 Minute Leadership Podcast

Plus, we’ll break down the money behind a powerhouse college athletic department. You’ll get practical leadership takeaways and a raw loo

k at Penn State’s finances.

• The five hidden threats to performance: entitlement, lack of discipline, choosing circumstance over vision, self‑pity, and complacency.

• How Saban’s “standards over hype” mindset translates to everyday leadership.

• A step‑by‑step walkthrough of Penn State’s $254 M athletic budget – where the cash comes from and where it goes.

• Why football alone generates 57% of the department’s revenue and the impact on other sports.

• The razor‑thin profit margin and why college‑football reform (promotion/relegation, entry‑fee changes) matters now.

Outline

1. Podcast Introduction & Teasers

• Host – Mark Rauterkus introduces his “new best friend” in podcasting, Paul Falavolito.

• Mentions Paul’s own show “7 Minute Leadership.”

• Announces upcoming content:

  • A deep‑dive with Nick Saban.

  • “A bunch of sports news in college swimming and college sports” that will appear in Episode 89.

---

2. Leadership Lesson: Nick Saban’s Five Enemies of Greatness (7 Minute Leadership)

a. Who Is Nick Saban?

• Most successful modern‑sports leader; multiple national championships.

• Built dominant programs at several schools over decades.

• Known for selling standards, not hope – discipline, consistency, daily execution.

b. The Five Enemies (each broken down)

• Entitlement

  • Success whispers “you deserve comfort.”

  • Leaders stop preparing, teams rely on reputation.

  • Rent‑based metaphor: respect, trust, results are “rented daily.”

• Lack of Discipline

  • Doing the work when no one’s watching; showing up on time.

  • Small lapses (late meetings, cutting corners, ignoring safety steps).

  • Sloppy habits ⇒ sloppy outcomes.

• Choosing Circumstances Over Vision

  • Letting conditions dictate effort.

  • Great leaders hold the line regardless of budget, morale, or external pressure.

  • Avoids “meteorocracy” (followers drifting with every change).

• Self‑Pity

  • “No one appreciates us” mindset; excuses become the norm.

  • Kills ownership and responsibility.

  • Leads to rapid decline.

• Complacency

  • Thinking you’ve “arrived” – winning becomes expected, effort drops.

  • Turns champions into former champions.

  • Blind spots, reduced hunger, maintenance mindset.

c. Overarching Takeaway

• Enemies sneak in quietly, sound reasonable, and cause damage before they’re noticed.

• Saban’s dynasties were built by refusing to tolerate these enemies.

• Call‑to‑action: Which enemy are you allowing right now?

---

3. Coaching Reflection & Mental‑Skills Prompt (Fortune Segment)

• Quote: “Coaches become more knowledgeable by immersing themselves patiently in the systematic teaching of the mental and emotional skills.”

• Presented as a reflection prompt: apply to training, competition, coaching, or life beyond the pool.

• Suggests writing about the insight to turn ideas into habits.

• Source: Mental Skills for Young Athletes – John Hogg, PhD (link: swimisca.com).

---

4. Nick Saban on Player Development & NFL Draft Process

• Development First: Emphasizes “development as a person, student, and player” over money.

• Draft Call Statistics:

  • 35 early‑exit players → >1,000 calls from NFL teams.

  • No calls ask about freshman playing time; focus is on development into a player.

• Character Over Athleticism:

  • Teams ask about character, fit, teammate qualities, leadership.

  • Trustworthiness and ability to represent the organization are paramount.

• Advice: “Create value for yourself in all those areas.”

---

5. NIL (Name, Image, Likeness) Resources

• Website & Email List: nil.cloh.org – a hub for NIL information and community.

---

6. Penn State Athletic Department Financial Deep Dive (Guy Moderator)

a. Revenue Overview – Where the ~$254 M Comes From

• Donations: $64.5 M (pure donor power).

• Media Rights: >$58 M (Big Ten TV contracts).

• Ticket Sales: >$50 M (fan attendance).

• Zero funding from university tuition, state taxes, or student fees.

b. Expense Overview – Where the Money Goes

• Personnel (Salaries & Benefits): >$84 M – the single biggest expense.

• Athlete‑Related Costs: ~$48 M total, broken into:

  • Scholarships / Athletic Aid: >$24 M.

  • NIL Payments: >$18 M.

  • Educational Awards: ~ $5 M.

• Facilities & Operations: Significant portion (second‑largest bucket).

c. Football Program As the Financial Engine

• Generates ≈$147 M in revenue – >4 × the combined revenue of all other men’s sports and >16 × women’s sports.

• Accounts for 57 % of total department income.

d. Bottom‑Line Result & Sustainability Question

• Total revenues vs. total expenses differ by only ≈$223 K – essentially a “rounding‑error” profit.

• Highlights the razor‑thin margin model and raises the question: Is this breakeven structure sustainable as NIL and revenue‑sharing rules evolve?

---

7. College‑Football Reform Discussion

• Call for Reform: Need a functional, sustainable college‑football system.

• Geographic Remix of Conferences: Proposed plan (linked to Rauterkus.Substack and 4rs.org).

• Promotion & Relegation: Suggests a system allowing movement between tiers, avoiding punitive $5 M entry fees for new programs.

• New‑Program Examples:

  • North Dakota wanting “big‑time

    ” football (Paul’s comment).

  • Sacramento State—should not be penalized with heavy fees; discuss alternative handling.

Check out this episode!

Heavy or Not? The Doping Crisis No One Wants to Talk About | OG Swim Guide #90

Doping at 69?! The Ugly Truth About Recreational Sports. Say "No" to Enhanced Athletes and Their Games

In Episode 90 of Heavy Or Not, The OG Swim Guide, we peek into two shocking doping cases. One is involving a 69-year-old Masters athlete and the other is with a 41-year-old cyclist busted at a Gran Fondo. No prize money. No fame. Just ego, insecurity, and a culture obsessed with optimization.

When does “biohacking” become cheating?
Is TRT just wellness… or is it performance enhancement?
And what happens to sport when authenticity gets replaced with chemistry?

This episode dives deep into the ethics of performance-enhancing drugs, the rise of anti-aging clinics, and why racing with the body you’ve earned still matters.

If this conversation hit home, make sure to subscribe and share this episode with a teammate who needs to hear it.

• Strong performance doesn’t start with talent — it starts with awareness.

You wake up at 4:30 a.m., squeeze in your workout before work… and the guy who beats you brought a pharmacy to the start line. Is that the future of sport?

Did you hear of the 69-year-old athlete who just got busted for steroids… and it wasn’t for money, fame, or contracts — just ego?

Keywords

• masters athletics doping

• Gran Fondo doping scandal

• TRT in sports

• testosterone replacement therapy athletes

• performance enhancing drugs amateur sports

• cycling doping news

• enhanced games controversy

• World Anti-Doping Agency rules

• anti-aging clinics athletes

• integrity in sports

• amateur athlete steroids

• sports psychology and cheating

Check out this episode!

Coaching Burnout and Safety: Uncovering the Hidden Crisis in Our Sports Culture

Survey says, 91.9% of coaches say they love what they do… so why are nearly 85% of them facing burnout and ready to quit?

The Coaching Crisis is here, now. Few are talking about it — but Barry Healey of BC Canada is.

A SafeSport report on its coaches survey began by exposing the hidden crisis in U.S. sports — where passion for coaching is crushed by politics, pressure, and lack of support.

Parents, Politics & Pressure = Burnout

The biggest burnout driver for coaches? It’s not the kids. It’s the parents, the politics, and the impossible pressure.

Coaches Are Quitting in Droves

National survey data uncovers the truth: Coaches are quitting, and it’s not because they stopped caring. Verbal harassment, retaliation fears, and racial + gender disparities — sports coaches are under fire. It’s time we talked about it.

Episode #87 of Heavy Or Not, The OG Swim Guide, examines the U.S. National Coaches Survey from SafeSport. The stark paradox of love‑filled coaching plus crushing burnout is woven in the today’s profession. We want you to consider what it means for the future of athletics.

• 91.9% of coaches say coaching positively impacts their lives, yet ≈ 85% report burnout in the past five years.

• Safety culture gaps: athletes are prioritized, coaches’ well‑being is largely ignored; 96% feel prepared to react to harm, but only ~50% hold proactive prevention talks.

• Disparities by gender, race, and disability: female and disabled coaches face higher burnout and fear of retaliation; Asian and Black coaches report almost 1‑in‑4 fear retaliation.

• Parent dynamics: verbal harassment from parents (and peers) tops the list of burnout drivers; coaches call it “worse than children.”

• Recommendations from the field: stronger top‑down leadership and accountability, concrete support for dealing with parents, and expanded training/educational resources.

The full PDF report is within a lesson at the course, CYA as part of the Learning Management System of the International Swim Coaches Association at Read.SwimISCA.org.

• Direct link to the report, PDF, 4.3mb, 94 pages.

• Direct link to the CYA course.

• Direct link to Read.SwimISCA.org.

• Link to the Headquarters site for ISCA.org.

Check out this episode!

If you’re a new coach, this is your unfair advantage…

The path to elite swim coaching isn’t what you think—mentors, conversations, and unspoken rules are more powerful than any degree or software.

Episode #84 of Heavy Or Not, The OG Swim Guide explores truths behind elite swim coaching with insights from a 2023 international survey of 123 top coaches. Discover how these pros actually learn, coach, and use (or ignore) technology. And, we wonder have things changed so much in the past few years.

• Peer‑to‑peer learning dominates – 89% say conversations with other coaches are their primary knowledge source.
• Mentorship matters – 81% have a mentor; over three‑quarters rate that relationship as “extremely influential.”
• Coaching philosophies evolve – 97% report their approach changes over time, driven by reflection and “episodic” experiences.
• Technical expertise over communication – Hard‑skill knowledge tops the list of coach priorities; communication ranks near the bottom.
• Tech and education split – Only ~52% use performance‑analysis software, while university‑educated coaches are far more likely to read research, adopt LTAD models, and employ advanced tools.

You’ll be shocked how elite swim coaches actually learn—it's not through certifications, but a surprising underground network of mentorship and peer wisdom.

Even though swimming feels ultra‑individual in the water, self‑discipline (62.3%) and self‑confidence (58.4%) outrank “team mentality” as the top life‑skills coaches want their athletes to develop. In a sport where you’re literally alone in a lane, those inner traits are the real secret sauce.

Discipline ranks high. Communication ranks low. The world’s top swim coaches are flipping everything we thought we knew about leadership on its head.

1. Soak in the episode now.
2. Then join the conversation – hit reply with your thoughts, questions, or a coaching story you want us to explore next.
3. Become an ISCA member (just $75) for unlimited access to our Global Library at Read.SwimISCA.org, exclusive content, and the learning laboratory we’re building with WAFSU.org. 

Thanks for being part of the swim‑coach community. Your curiosity fuels the next lap!

Stay warm and buoyant,

Mark Rauterkus
Host, Heavy Or Not – The OG Swim Guide
International Swim Coaches Association (ISCA)

P.S. Got a friend who’d love these insights? Forward this link -- HON.LAP.red —let’s keep the ripple effect rolling!

Check out this episode!

Athletic Matrix Formulation - From General Prep to Taper

Heavy Or Not, The OG Swim Guide, episode #86, goes to the realm of a TRACK coach. Much of the planning is similar to swimming and other sports.

Unlock the secret behind elite performance: a step‑by‑step guide to building a winning training matrix. Learn how to turn a chaotic schedule into a precise, adaptable roadmap for any athlete.

• The three‑tier hierarchy: training plan, program, and matrix explained
• Coach Jose’s 8‑week sprint matrix: phases, intensity, volume, and recovery
• How to progress workouts safely while boosting performance
• When and how to adjust the matrix for real‑world athlete needs
• Core coaching principles: athlete‑centered design, balanced structure, and recovery importance

The full seminar is available, for free, at the website, https://WAFSU.org. A course there is called, Bygone Seminars. Login and pay nothing. 

Dennis and Coach Mark host weekly seminars on Saturdays. Join in and then you can ask your questions to the expert coaches.

1. Why a Structured Plan Is Critical for Athletes

• “Wing‑it” = high risk of overtraining, injury, and uneven development
• Inconsistent performance when peak condition is left to chance
• Planning hierarchy: Training Plan → Training Program → Training Matrix

2. The Three Levels of Planning

• Training Plan – 30,000‑foot view; season‑long roadmap, ultimate goal, timeline
• Training Program – Detailed roadmap; phases (general prep, pre‑competition, etc.), weekly objectives
• Training Matrix – Day‑to‑day “coach’s bible”; specific exercises, reps, intensities for each session

3. Building an 8‑Week Matrix – Coach Jose Case Study

• Six basic steps

  1. Start with competition date, work backward
  2. Set phase‑specific goals
  3. Choose key skills to develop
  4. Plan intensity, volume, recovery
  5. Assemble high‑level program
  6. Populate the matrix

• Four clear phases

  • General Preparation – Build foundation
  • Specific Preparation – Hone speed
  • Pre‑Competition – Sharpen race rhythm
  • Taper – Reduce workload, maximize recovery

• Week 1 (General Prep) sample matrix

  • Monday: High‑intensity acceleration
  • Tuesday: Lower‑intensity tempo run (active recovery)
  • Wednesday: Hard max‑velocity work
  • Thursday/Friday: Rest days
  • Saturday: Full‑body circuit (moderate load)

• Week 2 – Progressive Overload

  • Same exercises, but:
    • Acceleration effort ↑ to 100%
    • Jump repetitions increased

• Phase 3 (Pre‑Competition) shift

  • Goal moves from building fitness → sharpening skills & race rhythm
  • Volume ↓ to limit fatigue; intensity stays very high
  • CNS kept “firing” for peak performance

• Taper Week

  • Workouts become almost rest‑like
  • Light activities to keep CNS primed
  • Primary aim: full physical & mental recovery for race day

4. Flexibility & Real‑World Adjustments

• Matrix is a guide, not a set of immutable commandments
• Coach must watch for warning signs: excessive fatigue, aches/pains, external stress (e.g., school exams)
• If red flags appear → adjust matrix immediately
• Two core coaching principles:
  1. Know the athlete as an individual (age, history, life context)
  2. Avoid classic pitfalls – e.g., treating recovery days as optional

5. Key Takeaways / Coaching Principles

• Balance structure with flexibility – a solid plan + the ability to adapt
• Athlete‑centered planning – design around the person, not just the goal
• Recovery is a training component, not the absence of training
• Evolve the plan alongside the athlete – continuous monitoring & tweaking

6. Seminar Context & Call‑to‑Action

• Concepts presented at a recent UCSSC & WAFSU seminar (Saturday)
• Invitation to attend future seminars; resources available at wafsu.org
• Archived seminars (track & field, aquatics) also on the site
• Closing note: thanks for subscribing & encouraging peers to explore “Heavy or Not.”

Check out this episode!

AI Coaching Wizard: Grant Application for Transforming Youth Swimming into a Community‑Driven Learning Lab

See the proposal on the web at https://lap.red/moonshot-grant-2026/

Reimagining Pool Coaching: AI Connects, Learns, and Empowers Young Athletes

Welcome to episode 85 of Heavy Or Not, The OG Swim Guide, where we reveal a grant proposal to the Remake Learning Network to build an AI‑powered Coaching Wizard for youth swimming programs. We’ll explain the vision, the tech, the partnership model, the budget, and the roadmap to launch.

• The core concept: AI as a connector, not a director, to spark reflection and conversation.

• How the Coaching Wizard works: personalized prompts, voice/text reflections, and 3‑D avatar feedback.

• The ecosystem of partners: schools, nonprofits, tech developers, national coaching networks, and media.

• Funding breakdown: $92 K total, $50 K grant request, $42 K in‑kind partner contributions.

• 12‑month rollout plan: co‑design workshops, pilot launch, storytelling phase, and final evaluation.

Turning Pools into Learning Laboratories with AI‑Guided Reflection and 3D Avatars

If you love swimming, tech, or just the idea of turning a pool into a learning laboratory, this one’s for you.

Key Takeaways

1. AI as a Connector, Not a Director
   We flip the usual AI‑fear script. The Coaching Wizard isn’t a boss—it sparks conversation, reflection, and real‑world connections between kids, coaches, and mentors.

2. See Learning in 3‑D
   Imagine a digital avatar that mirrors a swimmer’s stroke in real time. Those visual cues make progress tangible—no more “I feel I’m getting better” guesswork.

3. Co‑Design From Day One
   The project runs a summer co‑design workshop where middle‑schoolers actually help build the tool. Their voice shapes the AI, not the other way around.

4. Kids Become Teachers
   One of the biggest shifts? Youth teaching youth. The plan trains middle‑school swimmers to mentor younger kids, creating a confidence‑boosting feedback loop.

5. Tech That Serves People
   The Coaching Wizard is built for connection—it prompts reflection, guides dialogue, and fuels empathy, proving tech can be a bridge rather than a surveillance device.

Fun Fact

The total first‑year budget is $92K, but $42K of that comes from in‑kind partner support.

Talk about a true “village” effort!

Ready to help?

Catch the full video in the link above and also on our YouTube channel, Spotify, or wherever you get your podcasts.
We’ve also dropped a quick link to the proposal on LAP.red if you want to see the grant application yourself.

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College Football Is Broken — This Radical Fix Might Save It

With chaotic realignments, rigged outcomes, and rising costs — this proposal might present the best hope to save the sport we love.

This episode breaks down a bold proposal to reset everything — from the playoff system to who even gets to compete.

The NCAA system is broken — and Heavy Or Not, episode #83, lays out the urgent blueprint to fix it.

From rigged playoff paths to disappearing rivalries, NCAA Division I football has become less about performance and more about power. In this summary of the 4Rs.org reform proposal, we explore a bold new structure: 80 top teams, regional pods, and real accountability with promotion and relegation.

Whether you love or hate the idea, this plan puts fairness, geography, and competition back at the core of the game.

• Comment your thoughts — would your school survive under this system?

• Share this with fellow fans, athletic directors, or anyone in the college football world.

• Full source materials and visuals: [4Rs.org]

Episode #83 – Heavy or Not: The OG Swim Guide

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Relegation Revealed: How Promotion Can Revitalize American Sports and College Football

Relegation & Promotion as part of Sports Reform, especially for NCAA Football D1 Pods

In Episode 82 of Heavy or Not, Mark Rauterkus and Barry Healey break down how relegation and promotion work in European soccer and why these concepts could transform American sports. They dive into the mechanics, incentives, and how a U.S. version might look.

• How parachute payments soften the financial blow for relegated clubs

• The playoff system that lets teams 3‑6 fight for promotion

• Real‑world examples: Wolves beating Man U, Canadian owners climbing from the bottom

• Why a tiered “two‑tier” college football model could succeed in the U.S.

• Applying relegation concepts to MLB and other American leagues to curb public‑funded stadium builds and keep competition fierce.

Details of the college football reform structure elsewhere at the Substack and also with the Sports Reform web site, https://4Rs.org.

Also see:

• https://rauterkus.substack.com/p/fsb-regional-pods-explainer
• https://4Rs.org

 

Check out this episode!

Steps for Fixing NCAA DI Football: Structure Changes Begin by Blowing Up the Conferences. Return to Regional Rivals

College football needs a structural reset, and Mark Rauterkus lays out a clear, geography‑first plan for a top‑flight “pod” system.

In this episode we break down the proposed 80‑team tier, regional pods, and how promotion and relegation would work.

• The 80‑team “top tier” built on performance, not brand prestige.
• Eight regional pods (Gridiron, Trench, Tackle, Pressure, Block, Blitz, Huddle, Grandstand) and their member schools.
• Promotion/relegation: yearly movement of five teams between the top tier and sub‑tiers.
• Preserving traditional rivalries and reducing travel through geographic clustering.
• How the model controls spending, improves competitive balance, and gives every program a pathway forward.

Rethinking College Football: A Geographic Pod System for Competitive Balance and Tradition

“Imagine a season where every game matters, every rivalry lives, and the only thing that moves you up or down is what happens on the field—welcome to the pod‑powered future of college football.”

Check out this episode!

Cal Baptist Cuts Men’s Swim & Dive Team: A Costly Consequence of Division I Ambitions

From NAIA Champions to Elimination: The Rise and Fall of CBU Men’s Swimming

Coach Steve Friederang Speaks Out on Lost Opportunities for Male Swimmers at CBU

The Cal Baptist men’s swim team has been cut, sparking debate over Division I moves, Title IX, and the future of smaller collegiate sports. Hear coach Steve break down what went wrong and why it matters.

In this episode you’ll learn:

• The history of Cal Baptist’s swim program from NAIA champs to Division I.

• How facility decisions and budgeting errors contributed to the cut.

• The impact of Title IX and NCAA rules on men’s non‑revenue sports.

• Coach Friederang’s perspective on recruiting, performance analytics, and athlete development.

• Community reactions and ideas for preserving swimming opportunities (club teams, alumni support, etc.).

Hey Heavy Or Not Community,

We hit “publish” on an episode with newsworthy significance that covers the shocking cut of Cal Baptist University’s men’s swim & dive program. Hear from longtime CBU coaching helper, Steve Friederang, the episode unpacks the history, the politics, and the human stories behind a decision that’s shaking the college‑swim world.

1. A Quick History Lesson

   • From NAIA champions to Division II glory and the bold leap to Division I—discover how CBU’s rapid ascent set the stage for today’s dilemma.

2. Why the Axe Fell on the Men’s Team

   • Steve explains the “budget‑vs‑Title IX” crunch, the ripple effect of big‑sport revenue, and why the women’s program survived while the men’s didn’t.

3. The Hidden Cost of Going Division I

   • Learn how NCAA rules forced CBU to treat all sports as Division I, inflating compliance costs and squeezing smaller programs.

4. What You Can Do About It

   • From sharing your own stories on our site to joining upcoming webinars, see concrete ways you can amplify the voice of “cut” programs and help protect future teams.

5. The Future of Swimming at CBU (and Beyond)

   • Hear about the club‑team proposal, alumni‑run training groups, and why some coaches argue the university should re‑evaluate its Division I status altogether.

We hate to report on this type of story again. It is more than just a single sports team. Here is another sad snapshot of how athletics, finances, and policy intersect in today’s collegiate world. Enough is enough. Whether you’re a swimmer, a coach, a parent, or just a curious fan, there’s something in here for you. And, we’re putting out a call to action with some webinars where you can share your comments.

Call to Action

1. Watch the episode now:

2. Join the conversation: Head over to HON.LAP.red, drop your name, email, and a comment. We’ll add you to our mailing list and keep you in the loop for the next webinars.

3. Share your story: Got a personal experience with a program cut or a club team thriving? Submit it on the form—your voice could be featured in a future episode!

4. Spread the word: Forward this email to teammates, coaches, or anyone who cares about keeping swimming (and all sports) alive on campus.

Thanks for being part of the Heavy Or Not community. Your curiosity and passion keep the dialogue flowing.

Stay safe and buoyant,
Mark Rauterkus
Editor, Heavy Or Not, The OG Swim Guide podcast
HON.LAP.red and this Substack!

Check out this episode!