Hero-Division.blog

Turns Out Simplicity Is Not For Everyone

Sun, 13 Jul 2025 14:39:12 GMT

There’s a common mistake in swimming: people think programs fail because of swimmers. They don’t. They fail because of bad leadership, broken structure, and environments where performance is talked about—but never truly supported.

We’ve seen it firsthand. We built a clear, modern, athlete-centered system. One that could have taken the entire program to a new level.
But it never had a chance.

What Happens When Ego Blocks Progress

There was a structure on paper. One where:
- A head coach leads the vision, mentors the team, and drives performance
- An operations lead handles logistics, camps, and coordination
- Development coaches align with the performance pathway

But instead of support, we got interference.
Instead of collaboration, we got competition.
And instead of a shared mission, we got control games.

Every idea we introduced was blocked, every system we suggested was dismissed. Not because they didn’t work—but because they didn’t come from the right mouth.

Over time, when your solutions are constantly rejected, you stop offering them. Because some people don’t want progress. They want credit. They take your fire to feed their own light.

You Can’t Lead If You Don’t Respect the System

We had a full development and performance framework.

The structure plan was created to rebuild a swim program from the ground up, laying out a clear, progressive squad system—from Bronze (entry-level) to Elite (high-performance) —with defined criteria, training focus, and coaching roles at each stage.

This plan works because it solves the exact issues that hold most programs back:
- It creates transparency —swimmers and parents know exactly what’s expected at each level
- It brings alignment —coaches work in sync, not in silos
- It builds momentum —progress is visible, measurable, and motivating
- It reduces confusion —roles are clearly defined and consistently upheld
- And most importantly, it puts the athlete pathway first, not individual agendas

We didn’t just sketch a structure on paper—we designed a complete system rooted in real coaching experience, time spent and observations made in the specific program, a clear development logic, and what swimmers genuinely need to succeed.

It was never fully implemented—but it was built to work.
And it addressed the very problems we saw every day:
- Confusion around squad purpose
- Lack of flow between levels
- Coaches operating without shared vision
- Athletes unsure of what was next

This model brought clarity.
It defined every level—from entry to elite—based on readiness, not just age or guesswork.
It created a pathway where each coach could focus on their role, while still contributing to one unified system.
It made performance progression feel natural, not forced.

More than anything, it was a structure that respected the process—giving athletes direction, giving coaches alignment, and giving the program an identity beyond any one voice.

This plan was our contribution to a better future —and at the end, a parting gift, whether it’s used or not. The passion, the expertise, and the energy behind it left with us.

What remains is the blueprint.
Whether it’s used well... time will tell.

___

Jana Glas & Peter Hös

The Rapid 3-Phase Cycle

Sun, 06 Jul 2025 17:40:36 GMT

How I Built an Olympic-Caliber Swimmer’s Best Season Using a Rapid 3-Phase Cycle

Coaching is never just about swimming harder or faster — it’s about understanding who you’re coaching and crafting a plan that fits their body, mind, and personality.
One of my swimmers was a 195 cm tall, hugely talented young man with massive wingspan — but also a bit lazy and emotionally soft, more the 'mama’s boy' type, a good person, but easily discouraged. Other coaches at the Olympic center were mobbing him because of his huge talent but inconsistent work ethic, which crushed his motivation further. They even wanted to kick him out.
That’s when I stepped in. I told him: “Now or never. Six weeks. I will build you up — but you do everything I say, no excuses.”
He agreed. And we started.

The Challenge

He needed to swim four very different events in one championship:
- 100 m Freestyle
- 400 m Freestyle
- 1500 m Freestyle
- 50 m Backstroke

This is the ultimate catch-22: 1500 m requires a huge aerobic engine and rhythm; the 50 m back demands maximum explosiveness and speed.

We had to develop a plan that would prepare him for both extremes — with a mindset tailored to a talented but lazy athlete.

The Training Framework: A 6-Week Rapid 3-Phase Cycle

I built a weekly rhythm that repeated every week, but with progressive changes every two weeks.

The rhythm:
Monday: Endurance flow
Tuesday: Threshold “flow 2.0” pace
Wednesday: Sprint & speed

We only had six water sessions per week, unlike most high-level programs doing 10 or more. That’s why I always say: “Use your toolbox. Pull out only the best tools and build the best plan around the athlete.”

Monday: Endurance Flow

Every Monday was about smooth aerobic endurance, no stress, no chasing times. Just big, rhythmic swimming.

6-week block progression:
- Weeks 1–2: 2×3000 m, smooth endurance
Example session: 3000 m + fins, 100 m free last 25 m no breath, 100 m back kick, 200 m IM with 25 changes, 2×50 m fly @50”
- Weeks 3–4: 4×1000 m or 2×2000 m, smooth endurance
- Weeks 5–6: 2×1500 m or 3×500 m, flow 1.0 pace

Purpose: build a huge aerobic foundation while keeping technique sharp.

Tuesday: Threshold Flow 2.0

Tuesday was all about threshold. We designed a non-negotiable pace zone:
1:02.5–1:04.5 per 100 m on 1:30 intervals for the first block.

6-week block progression:
- Weeks 1–2:
15×100 @ 1:30, pace 1:04.5
5×100 @ 2:00, pace 1:02.5

- Weeks 3–4:
10×100 @ 1:45, pace 1:02.5
5×100 @ 2:00, pace 1:00.5

- Weeks 5–6:
10–6×100 @ 2:00, pace 59.5
5×100 @ 2:00, pace 55–56

Key principles:
- repeatable pace
- no time chasing
- flow 2.0 feel
- controlled HR around 160 bpm
- stroke count ~33–36

Final marker: finished the last 100 m of week 6 at 55.6 seconds, with no panic — just flow.

Wednesday: Sprint & Speed

Wednesday targeted his weakest link: maximum speed and dive control for the 50 m back.

Every session used this same 4×50 structure:
- 18 m dive, underwater, breakout
- 25 m focus on smooth 100 m pace
- 50 m easy active recovery
- 50 m at race pace for 50 m back, but at 90% of absolute effort

Volume progression:
- Weeks 1–2: 8–6×(4×50) on 1:30–1:45
- Weeks 3–4: 6–4×(4×50) on 1:45–2:00
- Weeks 5–6: 3–1×(4×50) on 2:00–2:30

Purpose: build maximum speed tolerance off a 100 m rhythm, with technical quality, not chaos.

Why This Strategy Worked

This rapid weekly 3-phase cycle was the best for him because:
- it maintained fresh motivation (no burnout)

- it balanced all energy systems
- it kept his technique clean and repeatable
- it respected his mental profile (lazy but talented)
- it let him feel in control and confident

Most coaches would have run 10+ sessions per week with random sets. That would have burned him out. Instead, this plan was simple, clear, and targeted.

The Results

He achieved his best-ever performances:
- 100 m free: –1.7 s
- 400 m free: –13.2 s
- 1500 m free: –8 s
- 50 m back: –0.8 s (despite a DQ)

He won medals in multiple events, kept his spot at the Olympic center, and continued swimming with renewed belief.

Final Reflection

He didn’t need a miracle. He needed rhythm.
He didn’t need more meters. He needed the right meters.
He didn’t need to train harder. He needed to train smarter.

That’s what a hero program should do.

Building Fire Through Trust, Discipline and Strategy

Tue, 29 Apr 2025 12:30:56 GMT

The Drop - Fritzke's Story

Every person we meet in life leaves something behind. But in high-performance sport, those connections go deeper — more intense, more meaningful.

I consider myself lucky. At every stage of my career, I’ve met athletes with truly unique character.
Athletes who didn’t just train — they became a part of me.
It wasn’t about inspiration. It was something deeper. Like a bond between father and son, or between brothers.
It was trust. Loyalty. Shared fire.
We weren’t just building athletes. We were building something together.

These kinds of characters are effortless to work with.
It’s like a perfect relationship — everything just flows.
Of course, there are moments when you have to push them. Sometimes, it feels like squeezing the last bit of mayo out of the bottle — you’ve got to press hard to get the best (or the rest) out.
But those moments are necessary. They shape the outcome.

Fritzy was one of them.

I still remember our first sessions.
There was a spark in his eyes — raw ambition. A silent fire that said:
We’re going to do something special.
We’re going to make history.

But in the beginning, this connection is fragile.
Because before anything else, as a coach, you’re a salesman.
You’re selling something invisible — your method, your philosophy, yourself.
You’re asking for trust before you’ve earned it, belief before there’s proof.
And that’s not easy.

With Fritzy, something rare happened:
His parents — especially his father — believed in me too.
In us.

And that belief made a huge difference.
Because when an athlete hears the same voice around the pool and at home — the same message, the same mindset — everything flows faster.
It smooths out the process.
It reinforces belief, every step of the way.

We bonded so well that during our Saturday race pace sessions, Fritzy’s dad would even help me write the times on the board.
That simple act — him standing there, marking splits — allowed me to stay more locked in on the swimmers, to coach in real time with full focus.
It wasn’t just helpful. It meant something.
It showed that we were all in — athlete, coach, and family — building something together.

Especially the hunger for more was what I saw in Fritzy straight away.

It showed in his discipline. He wouldn’t just show up — he gave 100% every time.
Locked in on his goals, he understood that discipline was his edge. It came from his hunger, and it was placed into his cradle.
His father, a soldier, taught him the value of discipline early — and Fritzy turned that into consistency, into fight.

He’d follow up his stroke counts, splits, and times after every session.
He worked on his technical focus points without needing reminders — and it showed in his progress.

And that discipline translated into results — fast.

Over just 8 months, Fritzy dropped significant time across every major freestyle event.
These were real, measurable gains — the kind that reflect not just talent, but obsession.

From the 5.2% improvement in the 800 Free to a 1.8% drop in the 200 Free, each event reflected locked-in effort.

He dropped nearly 10 seconds in the 400 Free,
Over 27 seconds in the 800,
More than 22 seconds in the 1500,
And over 2 seconds even in the 100 and 200 sprints.

That kind of range doesn’t come from luck — it comes from fire.

At the highest level, success isn’t just hard work.

It’s two souls connecting — athlete and coach.
Same energy. Same humor. Same goal.
When that alignment happens, magic is possible. And with Fritzy, it was real.

Once that connection is there, the next step is critical: figure it out — fast.
Where are you going? What’s the road?
Pick the stroke. Pick the events. Build the timeline. Build the strategy.
Most importantly — explain why.

Because belief is everything.
The athlete has to believe in your plan, your words, your vision.
Get that part right, and performance doesn’t just improve — it transforms.
I’ve seen athletes grow 25% or more through belief alone.
Especially when you’re trying to save a swimmer’s career — belief becomes oxygen.

But belief only works when your plan fits the swimmer.
You can’t force them into your system. You shape your system around their needs.

Every coach has a philosophy. Mine is rooted in structured, purpose-driven sets.
But that’s just the blueprint.
In the early weeks, you adapt. You watch. You test. You listen.
And then — you tune it. That’s when the plan becomes personal. That’s when it starts to work.

Now — that’s easy to say.

But what if your swimmer wants to do everything?
100m to 1500m freestyle — all of it.
No fear. No limits. Just pure drive.

That’s a gift — and a trap.
Because when someone’s willing to take on the world, you have to protect them. From burnout. From misdirection.
You have to feel where their strengths lie.
And you have to decide. Smartly.

It’s like standing at a roundabout.
There are many exits. Which one do you take?
You have to know. You have to feel it.
Because if you’re unsure — they’ll feel that. And the bond breaks.

Some coaches go old-school — long cycles from aerobic base to race shape.
Some chase meets — reacting week to week or cycle to cycle. (That works for kids. But not for building something legendary.)

Me? I pick the main race. And I build everything around it.
Divide the cycles, the weeks. Divide the days.
Build like the Egyptians — brick by brick, with precision and patience.

And when the foundation’s there?
Step on the gas.
Focus on the one light at the end of the tunnel.

And something happens:
The trust deepens.
The spark becomes fire.
The athlete becomes hungry.

And he is. I am sure of he keeps this hunger and this work up, we will see him at the pool in Los Angeles 2028.

The Broken Lane Ropes

Mon, 24 Mar 2025 20:09:54 GMT

In the world of competitive swimming, finding the right coach is crucial to an athlete’s development. A good coach isn’t just someone who knows the strokes and techniques; they are mentors, motivators, and passion-fueled leaders who inspire their athletes to push beyond their limits. However, not all coaches are created equal, and some fall into the trap of self-approbation.

Unfortunately, many athletes unknowingly end up under the guidance of coaches who aren’t fully invested in their progress. These coaches are not actively or consciously holding swimmers back, but their lack of energy, passion, or engagement can quietly stifle an athlete’s potential.

The Danger of Complacency

In any field, there will always be individuals who choose a career path out of convenience rather than passion. Some coaches might have entered the profession because they couldn’t find another career that fits, or because it seemed like an easy, steady job. But while their lives may be comfortable, the same can’t be said for the swimmers they oversee.

A coach who’s in it just for the paycheck or because it’s the easiest job they could find will never offer the energy and commitment needed to elevate their athletes. These coaches show up to practice with a lackluster attitude, do the bare minimum in terms of coaching techniques, and fail to inspire their swimmers to achieve greatness. This isn’t just a minor issue; it can be the difference between a swimmer reaching their potential or stagnating in their development.

Coaches Who Hold Talent Back

Unfortunately, when a coach lacks enthusiasm and dedication, the athletes under their care suffer. Coaches who are unmotivated may not provide the right feedback, adjustments, or encouragement needed to push a swimmer to the next level. Without a true passion for the sport, they might miss critical moments where an athlete is on the verge of a breakthrough, failing to offer the right advice at the right time.

In some cases, coaches may even be directly or indirectly discouraging the swimmer’s growth. A lack of attention to technique or an unwillingness to adopt new training methods can result in the swimmer plateauing or even regressing. Without the right coach, even the most talented swimmers may never reach the peak of their abilities.

Examples of What Not to Do as a Coach

While every coach may have their flaws, there are certain behaviors and attitudes that are particularly damaging to athletes. Here are some real-life examples of what not to do as a coach:

1. Abandoning Athletes at Critical Moments

I’ve seen firsthand how devastating it can be when a coach abandons their athlete just before a major competition. One of the coaches I encountered left his swimmer alone right before the Olympic qualifying for Athens 2004. This is an example of an extreme lack of responsibility and commitment. At such a critical time, a coach should be there, offering support, strategy, and motivation. Instead, this coach’s absence left the swimmer in a vulnerable and unsupported position, missing out on vital guidance during the final moments of preparation.

2. Partying Instead of Prioritizing Athletes’ Needs

Another experience involved a coach who would travel overseas with their athletes but would use the time between race days to go out drinking and partying. The biggest problem with this behavior is the lack of responsibility and the absence of fear for the consequences. What if something happens while the coach is out partying? This lack of care for the swimmers’ well-being is a huge issue. Even worse, the coach would miss a half day of the race and cover it up by claiming he had health issues the next day, instead of taking accountability for his actions. This kind of arrogance is troubling because it shows the coach isn’t prioritizing the swimmers, and worse, he continues to hold his position despite such reckless behavior. The most troubling part is that this coach is still in the same role, continuing to have a detrimental impact on young athletes. The combination of lack of care, arrogance, and continued employment in such a role is a sad reflection of how some coaches evade accountability.

3. The “iPad” Coach

The “iPad Coach” is another example of a coach who lacks true vision and strategy. These coaches often sit on the sidelines, glued to their devices, while the swimmers struggle in their training. The issue isn’t just that they’re disengaged—it’s that their coaching is reactive, not proactive. They rely heavily on scripted programs, tests, and strategies they’ve bought or borrowed from other, often more experienced coaches, without understanding how or why they work (or don't work).

Rather than adapting their methods to suit the individual needs of their swimmers, the iPad Coach sticks rigidly to the same tired tactics, no matter how ineffective they are in the current context. They often fail to realize that each swimmer is different and requires a customized approach to training. What’s worse, they never seem to learn from their own failures. If a plan doesn’t work, they don’t reflect or adapt. Instead, they continue to push the same tired drills and strategies, hoping for a different outcome, all while stubbornly ignoring feedback and new ideas.

In some cases, these coaches try to “sell themselves” for a lower salary in order to secure higher positions within the swimming world. This could be anything from coaching at a club level to even landing national head coach positions. While real high-performance coaches—who bring real expertise—could command a higher salary, these cheaper coaches often take the positions simply because they’re willing to work for less. Unfortunately, this leads to less-qualified coaches running key positions, creating a trickle-down effect that negatively impacts athletes and the sport as a whole.

The result is a coach who isn’t just disconnected from their swimmers, but who also lacks the growth mindset necessary to push them forward. This creates an environment where athletes feel stuck, doing the same drills, strategies, races and tests over and over, with no real guidance or understanding of why they’re doing them.

4. The Scared Coach

The “scared type” of coach only communicates with athletes when they deliver peak performance. If a swimmer fails or falls short of expectations, the coach simply leaves them behind, offering no guidance, no support, and no encouragement for improvement. This type of behavior can be incredibly damaging because it creates a toxic environment where swimmers feel like they can’t make mistakes or be vulnerable. Growth comes from mistakes, and a coach who abandons athletes when they struggle misses the opportunity to help them learn from mistakes and dealing with emotional recovery to ultimately succeed.

5. The “Do as I Say, Not as I Do” Coach

Perhaps the worst example of all is when coaches who were once swimmers themselves, and who once complained about the outdated methods they were subjected to, end up doing the exact same thing to their athletes. These coaches cry about the ineffective training plans and coaching techniques they endured but then repeat those same practices when they are in charge. This is a clear lack of innovation and growth. Coaches who fail to change the game and evolve their methods are stifling their athletes’ potential just like their old coaches did to them.

6. Blaming the Athlete Instead of Searching for the Real Issue

One of the easiest ways for a coach to shift the blame for poor performance is to point the finger at the swimmer. Some coaches will blame the athlete for a lack of performance because it’s the easiest way to avoid acknowledging their own shortcomings. Instead of looking at the bigger picture—whether it’s training methods, poor recovery, mental health issues, or lack of adequate support—some coaches take the shortcut by labeling the athlete as “not trying hard enough” or “lacking commitment.” This can severely damage an athlete’s confidence, causing them to feel like they are failing despite doing their best. A good coach should always search for the root cause of a problem, rather than blaming the athlete for everything that goes wrong.

7. When They Think They Know Everything

One of the most frustrating types of coaches is the one who believes they already know everything. They aren’t open to feedback, new techniques, or learning. For example, I witnessed a situation where an athlete wanted to improve their underwater skills. When they asked their coach for advice, the response was simply: “Do it faster.” That’s not advice; it’s a sarcastic dismissal of the athlete’s genuine effort to improve. These types of coaches rely on arrogance and sarcasm instead of offering real explanations or thoughtful guidance. They may hold a high rank in the coaching world, but their inability to engage with athletes or offer meaningful advice only stifles the swimmer’s growth. The best coaches are always learning and adapting—those who think they have all the answers are often the ones holding their athletes back.

8. Creating a Negative Atmosphere Around the Poolside as a “Leader”

One of the most toxic types of coaches is the “negative aura” type. These are coaches who, as supposed leaders, create a poisonous environment around them. They fail to greet their athletes or staff with basic politeness, never saying “Good morning” or “Good afternoon.” Instead, they launch directly into conversation or training without acknowledging the people around them, acting as if their own existence is the only thing that matters. Often, these coaches only talk about themselves, lamenting their own failed careers and using sarcasm or arrogance to cover their inner frustrations. In doing so, they treat their athletes and staff as subordinates, dehumanizing them in the process.

The problem with these types of coaches is the pervasive negativity they bring to the poolside. They become a mirror of their own failures, projecting their pain and dissatisfaction onto others. This creates an unbearable work environment where athletes are demotivated and morale plummets. These types of coaches often hide their failures behind arrogance, making the atmosphere toxic and unproductive. If you encounter a coach like this, it’s important to recognize that this negativity can be detrimental to both your mental health and your athletic development. Avoiding this type of environment is crucial to maintaining your passion and growth as an athlete.

9. The Brainwasher

The “brainwasher” type of coach is particularly dangerous because their tactics often go unnoticed for years. These coaches sell their “knowledge” through manipulation and brainwashing, gradually conditioning athletes and the people around them to believe their way is the only right way. The subtle nature of their approach makes it difficult for athletes and others to see the damage until it’s too late. This type of coach plays with people’s minds, creating an unhealthy dependence on their ideas, and can distort athletes’ perception of what is truly best for them.

These coaches are often able to gain the trust of higher-positioned individuals, which can further shield their manipulative practices. If left unchecked, their influence can cause deep, lasting damage to a training center or team, leading to a toxic culture. Unfortunately, this type of coach may even end up crossing boundaries and engage in inappropriate relationships with athletes. Love can happen at any time, but age difference combined with the power dynamic creates an unhealthy and unethical situation. This is an extreme example of how such a coach can manipulate others into believing their way of life is right, even when it’s ultimately harmful.

10. The Copy-Paste Coach

The Copy-Paste Coach stands on the other side of the pool, just watching and copying everything—drills, timing, even the way others move around the deck. With minimal swimming background, the only strategy is imitation. There’s no effort to learn or ask questions. Instead of taking the time to understand why certain drills or methods are used, the approach is to simply repeat what’s seen, without any depth or thought behind it.

Conversations are impossible because emotions always get in the way. No matter what is said, there’s no listening. The Copy-Paste Coach never asks for help with swim plans or drills; it’s all about copying what others are doing. Over time, swimmers catch on. They realize there’s no innovation, no fresh insight—just repetition.

Coaching isn’t about mimicking others; it’s about learning, adapting, and growing. The Copy-Paste Coach doesn’t understand that.

⸻

Conclusion from an Athlete's Side

The right coach can lift you up, taking you to the next level, not just in sports but in life as well. A great coach inspires confidence, builds resilience, and fosters personal growth that extends beyond the pool. They guide you toward excellence, helping you realize your true potential; as an athlete, but also as an individual in life. On the other hand, a bad coach—or even just the “not quite right” coach—can destroy your career. Their lack of engagement, negative behavior, or failure to invest in your growth can lead to mental fatigue and self-doubt, which may take years to recover from. The impact of a coach on an athlete’s mental and emotional well-being is profound, making it essential to choose wisely.

⸻

Conclusion from the Coaches Side

No matter where you are in your coaching journey, improvement should always be a priority—not just for your swimmers, but for yourself as well. The only way to truly bring your athletes forward is to continuously grow and evolve as a coach. Choose your path, stay creative, and have a clear strategy whilst being able to adapt to the needs of your athletes and team. Make adjustments when necessary because, yes, there will be times to improvise, but don’t let that become the norm—having a clear direction is key to seeing meaningful progress.

Don’t be too proud to learn from coaches with more experience or proven results. Never fall into the trap of being a “copy-paste” coach—your athletes will see right through it. Instead, develop a strong foundation, set a strategy, fine-tune your drills and programs, and then commit to making it happen. With dedication to improvement and a clear plan, you’ll unlock your swimmers’ true potential and foster an environment where both you and your athletes can thrive.

The Silly One: Breaststroke

Wed, 22 Jan 2025 21:26:21 GMT

How to think of coaching breaststroke

The breaststroke really does have that dual nature — sometimes it’s smooth and graceful, like a calm sea, and other times, it feels like you’re struggling against the waves, barely keeping afloat. The unpredictable rhythm can be frustrating, much like trying to understand something or someone full of surprises. You never quite know if you’ll glide through effortlessly or feel like you’re sinking with each stroke. It’s a balance of effort and flow, much like life itself — challenging yet rewarding.

When I plan, create strategies, or design new drills, I always keep balance at the forefront. Everything must align in perfect harmony and timing. Each element needs to flow seamlessly, so the result feels effortless yet impactful, like the perfect stroke.

During my coaching career, I’ve had the pleasure of working with some truly exceptional breaststrokers. They are something else. If you watch closely, every stroke reveals the unique characteristics of their swimming style. The way they walk, talk, and stand—all of it is reflected in their stroke. Breaststrokers are a different breed altogether.

For example, if someone’s head itches on the right side, they would typically scratch it with the right hand. But breaststrokers? They’d scratch the right side with their left hand, often above their head. I absolutely love it. Every minute spent working with them feels like a stand-up comedy routine.

As I mentioned above, the characteristics may be diverse, but the problems are often the same.

Fasten your seatbelt and prepare yourself for the most hilarious challenges.

Before we start , the first thing to do is create the best strategy you can — not a plan, but a strategy! Every training session, every competition is a battle. You have to be prepared for every circumstance. But most importantly, your strategy has to align with the stroke, which is the breaststroke.

Therefore, you need to decide how often you want to do drills, flow swims, pace training, and race pace sessions.

Like everything in life, if you overdo something, you’ll end up with the opposite result. If you’ve overdone something, you can recalibrate with a reverse exercise while you get the rest you need before the meet and maintain the stroke itself.

There are various swimmers with various problems and solutions. If you’d like to hear more about how to solve the real challenges, feel free to send me a private message!

The silly ones will sometimes tell you that one side of their body is stronger than the other. You just have to smile. If that’s the case, you can both laugh about it, but the problem is still there, and you are responsible for solving it—and you will! In that case, I love to use dry cords, antipaddles, and various tennis ball exercises.

Once, I had a high-level breaststroker preparing for the Olympics. The one-side problem became so pronounced and deep that, in the end, when he was signing autographs, he had to write his name with his other hand as many times as he had with his dominant hand. But of course, in that case, the problem was deeper than just one side being stronger than the other. That’s why you always have to investigate—be a detective!

“I don’t feel the water enough,” or “The water is too hard”—these are common problems. The funniest part is when I hear this from 10-12 year-old swimmers. Of course, it might be a technical issue, but it could also be a psychological one that you need to unlock.

Actually, these kinds of problems are very basic and don’t require you to be a professor to solve.

The more fine-tuned or finer skill problems are:

• How to teach them to do the rolling breaststroke

• How to time the kick to the stroke

• What angle they should hold their heads at

• How wide the stroke should be

• How close to the surface they should be while pulling

• How close the knees should be

But my favorite is how to set your stroke according to your event. That’s a topic where you need to test, exercise, and be a perfectionist. If you want to go even deeper, we need to go underwater: the pull down.

Old school, new school—how long do they need to glide? When to do the breakout?

Short course or long course? 100m or 200m?

Someone once told me, “Oh, but coaching life is easy… I’d like to swap with you.”

Well, I actually did swap with him. I told him that if he came down for just one session where I have to time two different distance groups with 2-3 different types of stroke art, and if he could manage it, then my life would be easy.

At the end, after the warm-up, he shook my hand and brought me a coffee.

The conclusion is this:

No matter what you’re doing in this beautiful life,

No matter which age group you coach, or at what level—

The point is, if you love what you do, you will learn it. You will become better as a coach and better as a person.

Never forget why you’re doing this: because of them. They can make you shine as well!

So next time you encounter a problem, keep this in mind. You won’t run away from these kinds of problems—you’ll seek them out to improve them and, in turn, improve yourself.

Breaking Limits: The Journey of Mind, Body, and Heroic Coaching

Sun, 05 Jan 2025 21:24:00 GMT

A Holistic Coaching Approach

My addiction to water and swimming began at the age of 6, in 1991. That year, I participated in my first swimming race—the 50m breaststroke (yes, my “favorite” stroke!).

I’m from a small town in southern Hungary, near the Serbian border. Back in the “dark ages,” up until around 2002-2003, we had to swim outdoors in all kinds of weather—summer, winter, rain, or snowstorms. It didn’t matter. You got in the pool and followed the training plan. No exceptions. The pool itself was old, and until 2002-2003, the water was so dark that you could barely see your own hands beneath the surface.

It was like a boot camp, but looking back, I now realize that this experience was vital in shaping the coach I am today. It taught me the importance of discipline—understanding that a successful path comes from commitment, consistency, and resilience.

The Importance of Emotional Support in Swimming

Through my personal experiences and the coaching I received, I understand more than ever that today’s athletes—particularly swimmers—need more than just a trainer. They need a coach—someone who acts as a mentor and provides emotional support through every situation.

When I was training, unfortunately, that kind of support was often missing. The focus was solely on survival. If you made it through, you were considered mentally tough, and you might advance to a high level. But we weren’t prepared mentally in a holistic way. This kind of approach often led to mental breakdowns, emotional exhaustion, and for some (even myself), it took years to find a new purpose after leaving the sport.

When I Was Training: A 2.0 Spartan Mentality

It was a demanding, almost militaristic approach, where discipline and sheer endurance were the only measures of success. You had to be tough to make it through the endless kilometers of every session and the grueling, solely endurance-based training.

For example, a typical week could look like this: (Sub-max week, Tuesday and Thursday)

200m warm-up

4 sets of

4x100m Medley order per round @1:30

400m Individual Medley @6’

4x100m Freestyle @1:20

400m Freestyle @6’

200m cool-down

And sometimes, my coaches would even add a 3km test at the end.

Or, there was the infamous:

• 10x600m butterfly (6 times with anti-paddles, 4 times normal)

The Consequences of This Approach

The roots of this method can be traced back to when one famous Hungarian coach introduced a concept that became widely known as the Hungarian fashion model. The idea was simple: overtrain to outpace other nations, believing that if we pushed our athletes harder than anyone else, no one would be able to catch up. Back then, this was a highly effective strategy. No one else was doing such intense, endurance-heavy training. The swimmers in the 200m/400m IM and 200m Breaststroke events were virtually unbeatable.

However, as with all things, times change. As the sport evolved, so too did the understanding of training methods. Today, we know that less can be more. From my own experience, I can confidently say that with just 50-60% of the training volume that was used back then, athletes can achieve better results. It’s not about doing more; it’s about smarter, more targeted training and preparation, tailored to the athletes needs. Resilience, mental strength, and physical readiness are built more effectively with thoughtful planning rather than sheer volume. The key is in quality, not just quantity.

A Quick Anecdote: The 2006 European Championships

In 2006, I was preparing for the European Championships in the 200m butterfly. Physically, I was in peak shape. In training, I could swim 3 sets of 4x100m butterfly on 1:20, averaging 1:04-1:05 per 100m, finishing the last 100m in 57.7 seconds.

But when competition came, everything fell apart. My mental state wasn’t strong enough to carry me through. I wasn't mentally prepared to handle the situation, the pressure that comes with such races. After my disappointing performance in the 200m Butterfly, my coaches didn’t know how to respond. There were no words of encouragement, no efforts to help me refocus. They only spoke to me when I succeeded. When I failed, they were nowhere to be found.

Reflecting on the Past

Looking back, I realize that physical preparation alone isn’t enough— the athletes mental state, their mental resilience, preparation and readiness is just as important. Coaching isn’t just about building physical strength; it’s about supporting emotional well-being too. My experiences have shaped my coaching philosophy: to help an athlete succeed, you must support them in every way, at all times.

Mental Resilience Preparation: Building the Inner Strength

Mental resilience is the backbone of any athlete’s journey. It’s not simply about surviving difficult training or competitions; it’s about thriving in the face of challenges. In my own coaching, I’ve seen firsthand how vital it is to train the mind as much as the body.

True mental resilience comes from consistent, focused preparation. It starts with a mindset that embraces setbacks as opportunities for growth. Athletes must learn to face uncertainty, handle pressure, and push through the moments of doubt that inevitably arise. That’s where a coach’s role becomes critical—not only in training physical skills but in preparing an athlete’s mind to stay calm, composed, and determined when it counts.

Preparing for competition isn’t just about physical drills; it’s about teaching athletes to trust their instincts, to block out distractions, and to keep their focus even when things aren’t going as planned. The mental side of training involves helping athletes embrace the discomfort of challenge, and equipping them with the tools to stay grounded in high-pressure situations.

When I work with athletes, we focus on visualization techniques, mental rehearsals, and positive affirmations. It’s crucial to practice how to recover from a bad split, how to mentally reset after a mistake, and how to find calmness in the middle of chaos. This kind of mental resilience training helps athletes stay focused, even when their bodies are exhausted or their nerves are frayed.

The Hero Magic: Helping Athletes Break Their Limits

Throughout my coaching career, I’ve had the privilege of working with athletes who have surpassed their own limits, broken through barriers, and achieved far more than they ever thought possible. This is what I call the hero magic—though I don’t mean to sound boastful.

For me, the four most rewarding aspects of coaching are:

1. Creating the right strategy

2. Helping athletes trust the process

3. Guiding them to reach a level they never thought possible

4. Witnessing their growth as they realize the depth of their own potential, often surpassing even their expectations

The true reward of coaching is seeing an athlete succeed. When they break through their personal barriers, look at their time, and surge through the water at the finish line, I know that every minute invested was worth it. That moment when they realize their own potential , and they’ve reached a level they once thought was unattainable.is priceless

Understanding Each Athlete’s Unique Path

Every athlete is an individual with their own path to success, and unlocking their full potential requires recognizing their uniqueness. As a coach, your role is not just to teach; it’s to listen, observe, and adapt. The foundation must always be strong—trust, reassurance, and belief in their ability. This environment fosters growth.

Coaching isn’t about rigid consistency; it’s about knowing when to soften your voice and when to sharpen it. When to challenge and when to offer encouragement. Each training session, each conversation requires a different approach. In this delicate balance between firmness and compassion, direction and freedom, you unlock the true potential of your athletes.

Ultimately, coaching is not a one-size-fits-all formula. It's a dynamic, evolving conversation that's tailored to bring out the best in each athlete. The more attuned you are to their needs, the more effective your guidance will be.

The Power of Emotional Support

Let me tell you a story that highlights the importance of mental support. I often find myself helping athletes through big competitions, especially when it’s their first international meet, like a World Cup or the Junior World Swimming Championships. The best way to explain this emotional support is through a specific example.

It was one of my young, talented athletes’ first big international meet. As we got closer to the pool, I noticed some behavioral changes, so I initiated a simple conversation to understand the cause. It quickly became clear that the issue was related to pressure, so I gradually reached out and began guiding his mindset in the right direction. Eventually, we reached a point where I could give him specific instructions that would help him regain his self-confidence.

Tapped into the right emotion and mental support, he could regain his confidence and truly feel that this is his pool, his time.

It’s a simple but powerful exercise to open his mind and attitude. Here’s what I had him do:

Before warming up, stand on the block—no matter who is around or what’s happening. Stand tall with your chest out, chin up, and eyes forward. Take one minute to focus on deep inhalations and slow exhalations while maintaining this posture, then perform powerful arm swings and dive in. Enjoy every stroke surrounded by Olympic swimmers.

It’s a simple but powerful tool that I believe every coach can use when they notice a change in an athlete’s mood or mindset.

The Journey of Growth

In the end, it’s not just about the race or the performance; it’s about the journey of growth—mentally, emotionally, and physically. Every athlete has the potential to break through their limits, but to do so, they need more than just technical skills—they need the strength of mind and the resilience of spirit.

As coaches, it’s our responsibility to guide them, to support them not just in their training, but in their struggles, their doubts, and their fears. When we help athletes reclaim their confidence, when we teach them how to turn pressure into fuel, and when we remind them that they control their own destiny, that’s when true transformation happens.

Because at the end of the day, it’s not just about teaching them to swim faster—it’s about teaching them to believe in themselves, to trust the process, and to own their moment, every time they step onto that block.

Holistic Coaching: Helping shape the Individual

For an athlete, having the right coach is essential—not just as a trainer, but as a mentor and sometimes a psychologist. In tough times, a coach’s support goes beyond technique, helping athletes navigate mental and emotional challenges to stay strong and focused or even help navigate and guide through life or career matters . This guidance doesn’t just shape them as athletes—it shapes them as individuals, preparing them to handle any kind of challenge life throws their way.

An incredible journey: Samyar's Rise to the National Stage

Thu, 21 Nov 2024 04:39:41 GMT

Samyar's Story

2022 was nothing short of extraordinary for Samyar, and it was a year that truly defined his potential in the pool. When Samyar first came to me in September, he had been off swimming for a year, when before his training was primarily focused for a breaststroker.

But something about him stood out to me—his body type, his character, and his natural freestyle technique. I saw in him a potential that could be better realized in a different stroke. His tall, lean frame reminded me of great sprinters like Alexander Popov, whose power and fluidity in freestyle were key to his success. I knew then that Samyar had the physical attributes to excel in the 100-meter freestyle, and that’s when I made the decision to change his stroke.

It wasn’t an easy transition. Samyar had spent years honing his breaststroke technique, and changing direction required a complete shift in his mindset and approach. But I saw the way his body moved through the water, the way he naturally adapted to the rhythm of freestyle, and I was confident that this was the right decision. I believed that if we worked hard and focused on his strengths, Samyar could truly excel.

And he did. In the first race of the season, he showed that he had the potential to succeed in freestyle, but we also knew we had to build up the entire race from scratch. It wasn’t just about getting faster—there were so many technical aspects to address which had been neglected for years when his training had been almost soleley focused on breaststroke and he had stopped swimming as he felt he couldn't get any further. So we needed to refine his dive, work on his tturn and underwater phase, perfect his breakout, and focus on the opposite arm freestyle technique. At the same time, we were building his speed endurance, making sure he could sustain that fast pace throughout the race and we also kept working on his mindset and approach to training.

It was a comprehensive approach, and every detail mattered. We worked tirelessly on each component—adjusting his underwater streamlining, improving his transition from the start, and ensuring that every stroke was as efficient as possible. We focused on building the power and endurance to make sure Samyar could hold his speed, especially in the final 20-25 meters, where races are often won or lost. That’s when fatigue sets in, and it’s critical to maintain technique and power to the very end.

Within a few months, we saw incredible consistent progress. From a 57.6-second 100 freestyle beginning of the season, Samyar dropped to a remarkable 50.70 seconds—an improvement that seemed almost impossible at first. More importantly, that time set a new Iranian record, a moment I’ll never forget. It wasn’t just about breaking the record—it was about watching Samyar push himself, adapt, and thrive in a completely new event.

Looking back at 2022, I’m filled with pride. I knew Samyar had untapped a potential he thought lost before and I’m so glad I made the decision to help him unlock it. But what has been even more incredible is what’s happened since.

In 2024, Samyar achieved what many only dream of—he qualified for the Olympics. It’s a testament to his dedication, his tireless work ethic, and his newly found belief in himself. From the moment we switched to freestyle, I knew he was capable of achieving great things, but seeing him make it to the Olympic stage is something truly special.

The path ahead is still full of promise, and I’m excited to see where Samyar’s journey will take him next. With his natural talent, unwavering commitment, and the confidence he’s built along the way, I have no doubt he will continue to break barriers and achieve even greater heights.

From Stagnation to National Records: Ali’s Transformational Journey

Fri, 15 Nov 2024 02:42:05 GMT

Ali's Story

When Ali first came to me, he had been stuck in a rut—two years of stagnation where his progress as a swimmer had been on a plateau. He had all the raw talent, dedication, and passion for the sport, but something was missing. He knew he needed something to push him forward, and that’s when he decided to join the Hero Division.

But little did Ali know, his journey would become more than just about swimming. It would become a transformation of his entire approach to life, athletics, and his future as a coach himself.

The Initial Struggles: Two Years of Stagnation

Ali’s story is one that many athletes can relate to. After a period of rapid progress, things seemed to come to a halt. His times weren’t improving, and despite putting in the hours and meters of training, he felt he wasn’t getting closer to his potential. That’s when he reached out for help.

At first, Ali saw my background—my performance as a coach—and thought that my expertise could help him break through. But what truly surprised him was what happened next. When we spoke, it became clear that our relationship would go beyond just technique and performance.

Yes, I knew how to improve his swimming, but the key was realizing that swimming isn’t just about the body; it’s about the mind, the heart, and the decisions you make, both in and out of the pool.

A Personalized Approach: More Than Just Technique

From the very first session, I knew Ali was ready for something deeper. It wasn’t just about his strokes or splits—it was about understanding him as an individual, his goals, his challenges, and his mindset. We dove into a tailored program that focused not just on his technique, but on every aspect of his swimming journey. This included mental conditioning, refining his decision-making skills, and fostering a sense of purpose and accountability in everything he did.

Ali’s transformation wasn’t instant, but it was powerful. In just 8 weeks, his times started to improve dramatically. Through personalized, focused training, we addressed the root causes of his stagnation—weaknesses in technique, pacing strategy, and even mental hurdles. We also worked on his confidence, shifting his mindset to one of constant growth and learning.

Record-Breaking Results: A New Chapter Begins

The real breakthrough came during the Malaysia Open Championships in May 2024, a pivotal event for Ali in his swimming career. Competing against some of the best swimmers in the region, Ali surpassed his previous limits in stunning fashion.

He not only dropped his personal bests but shattered two Iranian National Records:

• 400m Freestyle: 3:58.10

• 1500m Freestyle: 16:06.66

These performances didn’t just reflect improved swimming technique—they were a testament to Ali’s transformation as a whole. It was about mindset, about committing fully to the process, and about trusting in the training, the coaching, and most importantly, himself.

The Bigger Picture: Growth Beyond Swimming

While these achievements were monumental in their own right, what stood out to me the most was Ali’s personal growth. During our time together, it became clear that he was developing into not only a better athlete but also a more thoughtful and aware person. Ali began to see the value of coaching from both perspectives—both as a swimmer and as someone who aspires to coach in the future.

His ability to assess his decisions, his reflection on his actions in and out of the pool, and his commitment to learning and growing are all attributes that will make him an exceptional coach one day. It was no longer just about swimming for Ali—it was about how to improve as a person, a leader, and a mentor.

The Takeaway: The Power of a Holistic Approach

What Ali’s story highlights is something I’ve always believed in: achieving success isn’t just about improving one area of your performance. It’s about a holistic approach—mental, physical, and emotional. A great coach doesn’t just fine-tune your strokes; they help you navigate the bigger picture of your life and your career. They help you make decisions that will impact not just your athletic future, but your personal growth as well.

In Ali’s case, his progress was immense—not only did he break national records, but he also became a stronger, more confident individual. He learned that being a successful athlete is as much about your decisions outside the pool as it is about your actions in it.

Ali’s journey is a perfect example of what can happen when an athlete is willing to open themselves up to growth and change. With dedication, the right mindset, and a coach who truly cares about their well-being, anything is possible. For Ali, the sky’s the limit, and I can’t wait to see where his future takes him—both in the pool and beyond.

As a coach, there is no greater satisfaction than witnessing the success of an athlete like Ali, who not only achieves incredible results but also becomes a better version of themselves. His journey is a reminder that performance isn’t just about what happens on race day; it’s about how you approach every day in the pool and in life.

Overcoming the Odds: A Journey to Victory in Open Water Swimming

Thu, 07 Nov 2024 02:42:09 GMT

Waschi's Story

As a coach, there are moments that define your career—moments that showcase the power of dedication, resilience, and the deep trust between you and your athlete. One of those unforgettable moments came during the challenging years of the COVID-19 pandemic, when I had the privilege of guiding Waschi through an incredibly tough and rewarding journey to qualify for the World and European Open Water Championships.

Waschi’s pathway to success wasn’t a smooth ride. It was a story of perseverance against relentless challenges, and I can confidently say that it became one of my greatest achievements as a swim coach. His journey truly tested not only his physical limits but also his mental toughness.

The COVID Challenge

The global pandemic was a period of uncertainty and disruption for athletes worldwide, and swimming was no exception. Training schedules were upended, travel plans were canceled, and, for Waschi, things took an even more difficult turn. During his critical preparation phase, he caught the virus—not once, but twice. The first time, he had to pause his training, and the second time came just before the race itself. These setbacks could have derailed any athlete’s progress, but Waschi’s determination kept him going.

Compounding the issue were the strict pandemic restrictions. The traditional qualification process for open water swimming—done in vast outdoor bodies of water—was replaced by a grueling 25km single person pool race. And not just any pool race: the qualification times were set at 4 hours, 53 minutes for the World Championships and 4 hours, 57 minutes for the European Championships, which had to be swam alone in a pool, filmed by a camera and documented with every 100m split time.

This race would become an intense test of endurance, pacing, and strategy. With no room for error, everything had to go perfectly. The stakes were incredibly high, but we had to go all in. We set everything on one card and hoped for the best.

Training in Uncertainty

Training during COVID was no easy feat. Pools were closed, access to open water was limited, and the typical rhythm of competition was thrown out the window. But we found ways to adapt. Waschi maintained an unwavering focus, taking advantage of every training opportunity we could find. We had to get creative: using indoor training equipment, cross-training, and doing everything we could to keep his strength and endurance up.

There were countless days when the uncertainty of it all seemed overwhelming, but Waschi remained resilient. We focused on the long game—building his stamina, his pacing, and his mental fortitude. He understood that the race would demand more than just raw speed; it would require him to dig deeper than ever before.

The Big Day: Setting a Record

When the day of the qualification race finally arrived, it was a make-or-break moment. Waschi had overcome so much just to get to the starting line, but now the real test awaited.

The 25km pool race was a beast—nearly 16 miles of continuous swimming. We knew that maintaining an average pace of 1:10 per 100 meters would be crucial to qualifying for the World Championships. The challenge was immense, but Waschi was ready. His pacing strategy was flawless, he had worked out his feeding strategy and written down exactly what to feed and when, his technique was sharp, and his focus never wavered.

In the end, he finished the race in a record time of 4:49:58.34—an incredible performance that not only secured his spot at the World Championships but also set a personal and competitive milestone. His average pace of 1:09 per 100 meters was a testament to his years of hard work, discipline, and perseverance.

Reflection

Looking back on that journey, I’m filled with immense pride. Not just because Waschi achieved his goal, but because he did it against all odds. We navigated a global crisis, overcame illness, and found new ways to push through adversity. Every setback was met with an even greater resolve, and every challenge strengthened our bond as coach and athlete.

For me, this achievement represents what is possible when athletes, coaches, and supporters come together with a shared vision. It’s about more than just the record times and the titles—it’s about pushing the limits of what can be achieved, even when the world seems stacked against you.

Waschi’s story is a reminder that the true measure of success isn’t just about the victories you achieve, but the obstacles you overcome along the way. It’s about believing in yourself, especially when the going gets tough, and having a coach who believes in you just as much.

As a coach, there’s no greater reward than watching an athlete rise above their challenges and achieve something extraordinary. And for Waschi, this is just the beginning. His journey to greatness is far from over, and I’m honored to have shared this part, setting another great milestone in his Open Water Journey with him.

Up to this day I find it hard to capture all the highs and lows of this incredible journey we shared but it’s moments I’ll cherish for the rest of my coaching career.