From: Libertarian Party Of Allegheny County <info@lpallegheny.org>
Date: Sat, Mar 15, 2025 at 11:30 AM
Subject: A Message From HD-35 Libertarian Candidate Adam Kitta
To: Mark Rauterkus <mark.rauterkus@gmail.com>
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Saturday, March 15, 2025
Fwd: A Message From HD-35 Libertarian Candidate Adam Kitta
From: Libertarian Party Of Allegheny County <info@lpallegheny.org>
Date: Sat, Mar 15, 2025 at 11:30 AM
Subject: A Message From HD-35 Libertarian Candidate Adam Kitta
To: Mark Rauterkus <mark.rauterkus@gmail.com>
Friday, March 14, 2025
Fwd: We would love to hear from you, lifeguards!
Subject: We would love to hear from you, lifeguards!
Thursday, March 13, 2025
OG, Coach Ernie Maglischo, Ph.D, has updated his PROPULSION info in his ebook
The ebook from the great Ernie Maglischo, author and coach -- as well as ISCA Hall of Fame members, is releasing an update to his coaching manual focused on the science of swimming. It examines the hydrodynamics of various strokes to optimize performance. The author analyzes techniques used by elite swimmers, considering factors like water resistance, propulsion, and body position. The manual also discusses debatable aspects of swimming, including breathing techniques and kicking styles. It emphasizes the importance of understanding the underlying physics to inform coaching decisions and stroke modifications. Ultimately, the goal is to provide coaches with insights to help competitive swimmers improve their efficiency and speed. Get it at https://SwimISCA.com.
Monday, March 10, 2025
The O.G. Mind Journey, Heavy Or Not
Mastering the Mind: Unlocking Peak Performance
Explore the psychological and physiological aspects of peak performance, aiming to equip athletes with mental techniques to enhance enjoyment and awareness of the power of our minds. We recount steps in an O.G.'s journey on the pathway to harnessing the power of the mind. We examine stress management, relaxation techniques such as deep muscle relaxation and visualization, and strategies to optimize arousal levels before competition. It also discusses practical considerations for swim coaches and swimmers.
Fwd: Steelers Primetime: Exclusive Access, Dinner & Legends!
From: Frayne Poeting
🎤 Q&A session with the Legends
🍽️ Dinner in the team cafeteria
🏋️ Exclusive tour of the locker room and weight room
💡 Learn about Spread Group merch offerings
📅 Date: Tuesday, March 18th
🕕 Time: 6–9 PM (Doors open at 5:45 PM for check-in)
💰 Cost: Free!
Friday, March 07, 2025
Epic Insights from OG, Wayne Goldsmith plus Heavy Or Not clarifications, flashback and previews for #13
We have a 13th episode.
We were blessed and fortunate and made a trip to Equator and the Galapagos Islands – and our ship, the Isabella II, had no cabin #13. Stay tuned for some housekeeping on past and future content – after we hear some epic content from an O.G. – Wayne Goldsmith.
The essence of coaching is an art and its roots are in changes. People of sports are change makers. The heavy part of sports and coaching is emphasizing that it's not just about the technical aspects like volume, intensity, and frequency. Sports and coaching is about inspiring athletes through emotional connections. Anyone can access workout content. The true difference between a good coach and an exceptional one lies in the intent behind the coaching. Let's focus on building relationships among athletes and people of sport. Leaders and coaches are great at inspiring people to make choices that elevate their performance.
Let’s take a look at the first dozen jump cuts for Heavy Or Not. Allow a moment for clarification and housekeeping.
I’m Mark Rauterkus, long-time journeyman coach, publisher and advocate in Pittsburgh, PA, USA.
Jump Cuts are not SHOW episodes. The long-term destiny for Heavy Or Not is as a SHOW with a production team and broadcast quality episodes. The show treatment is published at U CAN Swim. Org / heavy-or-not. If those in Hollywood or at ESPN or Disney are interest – give me a call.
These jump cuts are delivered with a number, more like a lap in our journey of life. Another aim of the jump cuts is to find our voice, use the tools and AI and engage with our aquatic community.
Subscribe. Review. Refer to others. Heavy Or Not is now available on all podcast outlets.
Do wade into the archives of these timeless and evergreen bits of wisdom.
- Jump Cut #01 covered the mindset for an athlete.
- #02 was more technical with swim drills and kicking
- #03 peeked into AI in sports
- #04 went hyper-local into aquatics in Pittsburgh Public Schools
- #05 covered Maglischo’s and Daylands intel gathering in Europe
- #06 made us think about mentors and work and play
- #07 asked about lifting and what ages to starting
- #08 was a recap from Steve’s Competitive Swimmer Magazine
- #09 peeked into the ebook, Readings from the Book of Coach Mark
- #10 was a beat down on the 20-minute film, A Swim Lesson.
- #11 introduced Barry Healey from BC – much more with him is upcoming.
- #12 covered supplements
- #13 – OG Wayne Goldsmith, always a source of wisdom.
- The next jump cut #14 presents a mind journey.
A recent panel discussion from big-time coaches at the Eastern States Clinic is worth listening in a future LAP.
Considering what Wayne Goldsmith preached as the technical aspects: Volume, Intensity and Frequency. These jump cuts for Heavy Or Not could strive for a daily frequency – but that would cause burnout. That’s a golden rule of mine – Don’t Burn Out. Live to fight another day. We have enough content to make this daily, but then nothing else would get done with those other looming, big projects.
So, expect Heavy Or Not to drop two times a week, on Mondays and Thursday, moving into the future.
We’ll also be turning up the intensity with IT solutions. Our digital world in swimming and sports is pretty wacked. I’m not happy with the tools we have throughout our shared landscape. We’re going to bring new solutions to the marketplace and we’ll talk about them here, within these jump cuts. You, your teams, your schools and your athletes are going to want to say in the loop.
Just hours ago I got some great news from an O.G. that all of your you should know,
Doctor Ernie Maglischo. He is a member of the ISCA Hall of Fame – and he has been one of our greatest authors. Well, he just re-wrote and delivered[to me a whole new section, fully updated on PROPULSION.
Wow. We will bring that out as soon as possible.
The next huge upcoming event is the release of a set of books from Sport Psychologist from Canada, John Hogg.
His Mental Skills for Young Athletes is a universal book for all youngsters. Furthermore, he has specific books geared to those of different age groups for swimming.
Have you seen or heard the other ISCA supported podcast from Summer Fink called Lane One?
She talks with coach and dad, Joe Finke and another episode is with Mark Berandino.
The interactive parts of Heavy Or Not are coming soon.
Think about what you’d like to share.
Clinics.
The Eastern States Clinic in the Philly area, Central States Clinic in Chicago-land and the International Swimming Hall of Fame Clinics in Fort Lauderdale have had a change of ownership, again. Sue Davis, long time coach at Swarthmore, retired, was a cornerstone of those events for decades along with others – such as Peter Dayland. Mark Schubert has partial ownership – and recently, other fractional owners of Doug Fonder and Brad Glenn have departed and Coach Schubert has picked up ASCA, the American Swim Coaches Association as a partner. More on clinics and from clinics are sure to be woven into future jump cuts.
A three part series for starting and coaching water polo, geared especially to swim coaches, is coming with the seminars of WAFSU.org – World Aquatic Federation of Schools & Universities. See W-A-F-S-U dot Org.
Dozens of past seminars are in the WAFSU.org LMS already.
Parting question.
- What other podcasts do you listen too?
In our family, we’re sad to hear of the termination of the ABC / Disney pod, 538.
Personally, I was also sad to miss the big high school swim meet in my backyard – the WPIAL Swimming Championship – District 7 of the PIAA. I had been lucky to serve as the color broadcaster in past seasons.
- How did Westmorland Sports Network do?
The NFHS Network has been gobbling up the rights to high school meets. So, next question.
- How is the NFHS doing with the promotion of high school swimming and diving (as well as other sports) in your neck of the woods?
Chime in.
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>
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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.
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