March 2014

PENGUIN NEWS Ellis Aquatics Swim Club Newsletter

In this issue: ● ● ● ● ● ● ●

Race Stats IMX and Beyond Group Updates Penguins to Know Practice Calendar Penguin Boosters Education Article

HELLO TO ALL OUR NEW SWIM FAMILIES! Welcome to the second volume of our Ellis Aquatics Team Newsletter! In this you will find meet write ups, group updates, our monthly calendar and other team announcements. If you ever have any questions, please don't hesitate to contact a coach. Coach Pat: [email protected], Coach Candy: [email protected].

Custom Suits and Equipment now Online! We are excited to be partnering with swimoutlet.com to now offer team swim suits online! http://www.swimoutlet.com/ellisaquatics. Click on the Ellis Aquatics Custom Team Gear sub-category. Girls customized team Suit's start at $28 and boys suits start at $18! Arena Apparel, parkas, and bags should be coming online soon!

Good luck to all 33 of our March Junior Olympic Qualifiers! We are once again looking at our absolute biggest

Summer Season has started! The Summer season is here! This year brings 3 new coaches, more age group athletes, and both long course meets as well as SCY dual meets for our younger athletes. We can't wait to see what accomplishments this summer will bring!

championship team in club history! This is the year we take more qualifiers to JO's then the number of swimmers we started the club with in 2010! - Coach Pat

ELLIS AQUATICS: Getting Stronger. Every Athlete. Every Day.

March 2014

Race Stats Recent Meets and Races to Come!

Upcoming Meets 17 swims broke into the TOP 2 team records times in February!

3/1-2: Walnut Creek BA+: Last Chance to JO's Meet!

11 new team records!

3/14-16: Junior Olympic Championships! A team meet for all qualifiers at the Pacific Region Junior Olympics!

ALL HANDS ON THE POOL DECK! OUR HOME MEET IS AT THE END OF THE MONTH!

3/29-30: Ellis Aquatics CBA Meet! Our first home meet of the year! We will need all parents support to help make this run! 4/3-6: Far Western Championship Meet: Pacific Swimming hosts the 2014 Far Western International Championship meet. This meet brings out teams from across the country, Mexico, and Canada. It it a team meet for all qualifiers.

Recent Achievements Finalists at the Cabrillo Threshers Senior Meet: The Santa Cruz Cabrillo Threshers Senior Meet has been a staple meet for the team for years now. It attractes great competition from both Pacific and So.Cal and has always been a fun and very fast meet. Congrats to Bri Houser for competing in finals in the 200y Breaststroke! Congrats to twelve year old Emma Magnussen for competing in finals in the 400y IM and 100y Fly!

Great job to all our swimmers who participated at the Pacific SCY Distance Meet! Go Big or Go Home!

ELLIS AQUATICS: Getting Stronger. Every Athlete. Every Day.

March 2014

PENGUIN GEAR! Show your Penguin pride!

LIMITED SUPPLY! Coach Pat has a small box of Hoodies at the pool. Contact him ASAP as they will go fast!

LIMITED SUPPLY! The coaches has a small box of team customized mesh bags on the pool deck.

TEAM SILICON CAPS HAVE PRINTED AND SHIPPED! They have left the factory and on their way here!

Ellis Aquatics Hoodie $30

Mesh Bags $5

Silicon Caps $6 or 2 for $10

CUSTOM TEAM APPAREL NOW AVAILABLE ONLINE! Swimoutlet.com/EllisAquatics We have set up an outline apparel store for suits and other items on Swimoutlet!

SPORTI SOLID $27.95 ARENA MADISON $56.95

ARENA MAST $53.95

For girls suits the Sporti Solid is the most affordable value at $27.95 and is very similar to the Arena Madison in design and cut.

OTHER APPAREL! ARENA BACKPACKS AND BAGS! WARM UP SUITS SPORTI BRIEF $17.95 ARENA SKY $27.95

SPORTI JAMMER $22.95 ARENA BOARD $42.95

ARENA PARKAS

ELLIS AQUATICS: Getting Stronger. Every Athlete. Every Day.

March 2014

IMX and Beyond! Updates on the most extreme swimmers on the team!

17 Swimmers Qualified! As of March we now have 17 swimmers who have completed all of their IMX events! We are up from 9 at the end of January!

Congrats to Caleb Andres! The first guy on the team to complete IMX this season!

ALL THE IMX QUALIFIERS! Camyle Rosa, Jilliyn Lucero, Scarlett Green, Caitlin O'Neill, Emma Magnussen, Brianna Carino, Jenika Tanjuakio, Kamryn Lucero, Caleb Andres, Abigail Figueroa, Bridgette Houser, Megan Gee, Emma Ronquillio, Mariah Hu, Meigan Loomis, Hunter Luna, and Kayla Medellin!

Goal: 50+ Qualified! Even though we've now become a level 3 swim club our emphasis on IMX is not going to drop. Athletes should be training for a wide variety of events, and not just their favorites. A great swimmer is a well rounded swimmer! Swimmers can benefit by competing in things they don't know they like, things that scare them, and things they might not think, but the coaches know, that they are ready for. Take chances! Our goal is to get a team of 50+ for the fall IMX Swim championships! We are on our way!

GREAT JOB PENGUINS!

IMX EVENTS Age

Distance Free

Butterfly

Backstroke

Breaststroke

IM

10-under

200 Free

100 Fly

100 Back

100 Breast

200 IM

11-12

500 Free

100 Fly

100 Back

100 Breast

400 IM

13-older

500 Free

200 Fly

200 Back

200 Breast

200 + 400 IM

What is IMX? An IMX score is a nationally ranking score and is only established after a swimmer has swum all of the events required for their age group in a sanctioned meet since the start of the current season; both SCY and LCM seasons start September 1 and end August 31 for IMX purposes. Additionally, a swimmer must complete all of the events in the same course (SCY or LCM) to have a score in that particular course.

NO FEAR AT ANY AGE! IM XTREME! ELLIS AQUATICS: Getting Stronger. Every Athlete. Every Day.

March 2014

Red Updates News for the Penguin Development Team

Hello to all our new & returning families!

Coach Candy Reminders: Feb 22nd – Our Home meet for March has opened! Summer season is here! Tell your friends! Our official tryout Saturday will be on March 8th, but swimmers and parents are welcome to set up a tryout during the week with me, Coach Candy: [email protected] any time before that.

All Hands on Deck! Hosted Home Meets 3/29-30 - Penguin Plunge 5/4 - LCM Distance Meet 5/10-11 - Gentoo Rush 6/28-29 – Rockhopper Races

With new practice times and groups, we are gearing up for a great year in swimming. In no time at all you will see your swimmer working hard on all their strokes. You may have noticed our youngest swimmers learning to dive. Just getting the fear off going into the water fingertips and head first has been a challenge but our swimmers are moving along at a wonderful stride. Practices groups have been divided into 3 days a week with more intense workouts during the first part of the week and everyone coming together on Fridays for relays and racing and fun. Please rememberthat there are no make up days for missed practices. Remind your swimmers that we will continue with our 5 minutes of free time only if they work hard during their practice time. All swimmers are required to have their own equipment on deck at each practice. Red Groups must have goggles, fins, and kick board. Ellis Aquatics Mesh bags are available for $8. I encourage all swimmers to sign up for the upcoming Ellis Aquatics C/B/A Meet * Penguin Plunge being held this March 29 and 30th. Don't forget ALL heat winners receive an Ellis Aquatics Penguin Key chain!!! Sign ups are now available online at www.ome.swimconnection.com See me if you can't decide what to swim. Looking forward to seeing you all at the pool! Coach Candy Don't forget you too can be an IMX swimmer! Michaela Hickok age 7 is on her way to being an extreme IMX swimmer. Competing this weekend in the 200 Free, 100 Back, 50 Fly, 100 Fly and ending out her weekend with the 200 IM. Way to go girl!.

ELLIS AQUATICS: Getting Stronger. Every Athlete. Every Day.

March 2014

Silver & Blue News News for the Penguin Age Group Team

Welcome to our new swimmers & coaches! We are excited to welcome on two new assistant coaches, Jason Bussey and Justin Hoang! Jason and Justin will be assisting with the ever growing 10 and under swim group. Through the school year they will be alternating nights with our younger groups in order to keep their grades high.

Coach Pat Reminders:

See you at Walnut Creek Meet! Sign up for the Penguin Plunge March 29-30 Ellis CBA Meet!

Jason is a 3rd year swimming and water polo player at West High and the coaches are excited to see the energy that he can bring to the program. Justin is a 4th year swimming and water polo player at West and is also one of the lead swim instructors for the YMCA of Tracy and Stockton. They will both be working closely with Coach Pat and under the workout schedule he has written out for them. As always the main focuses of the group are stroke development, butterfly streamlines and kicking, as well as having fun with racing!

AAA Distance Meet GREAT JOB Jenika Tanjuakio & Aislinn Coombs with their peformance at the March 2nd Pacific All-Star Meet! Z2 took 1st Place!

I unfortunately had to call in sick for the Albany Armada Distance meet but I was excited to see the girls do very well with Coach Candy! We had three 10 and unders swim the 500 free, with it being Nika Bergado's first time in the event! Abby Medellin picked up a new A time in the event and Kayla Medellin was just off her best time set a weekend or so ago in Orinda. With the 11-12's we had three girls swimming. Journey Cahayag completed her first 500 free with an 8:20 and Jilliyn Lucero completed her first 1000 with a B time in her new age group!

March Home Meet! The March 29-30th home meet is coming up quick! Entries are currently open and I'm hoping to see all Silver and up swimmers entered into the meet! - Coach Pat Windschitl

ELLIS AQUATICS: Getting Stronger. Every Athlete. Every Day.

March 2014

Silver & Blue HS News News for the Ellis High School Team

Welcome to our new swimmers & coaches!

WELCOME TO OUR NEW Coach Roso Reminders: See you at Walnut Creek Meet! SIGN UP FOR THE HOME MEET ON MARCH 28-30

We are very excited to finally be starting our 13 and older High School group with their own official coach __ Roso! This group gives our 13 and older B and A time swimmers a place to train with other kids at their level and not with 10 and unders. The coaches see this as one of the most important groups on the team and can't wait to see how it grows and flourishes over the upcoming seasons! Like the 10 and under age groups, the Ellis High School team is working off a practice schedule setup by coach Pat. This format follows the ideas of stroke development, race mentality, and a major emphasis on streamline kicking.

February Meets We had a great showing at the Orinda Meet at the beginning of the month. Congrats to Gaby and Jordan in their 500y free.

ANARCHY!

March Home Meet! The March 29-30th home meet is coming up quick! Entries are currently open and I'm hoping to see all Silver and up swimmers entered into the meet! - Coach Pat Windschitl

ELLIS AQUATICS: Getting Stronger. Every Athlete. Every Day.

March 2014

Gold 3-4 Updates Updates for the Penguin Pre-Senior Team Last Chances Met: This wasn't originally going to be posted

up here but I am so psyched from the results. Simply put, I saw one amazing meet made possible by every one of our swimmers. Emma R and Camyle picked up more new JO times than I can recall, with Camyle picking up not just her first Far Westerns in the 200y Backstroke, but also taking her first team record! 2:22! Hunter picked up her first JO times in the incredibly difficult 1314 bracket in both the 100 Fly with a 1:04 and in the 200 Fly with a 2:23! And speaking of Fly.. Caitlin picked up new fly JO's in both the 50 and 200! Emma M had a terrifying swim in the 200 Fly at 2:17. She's coming for your time Vince!

Coach Pat Reminders:

See you at the Cabrillio Threshers Senior 2 Meet!

Congratulations to Emma Magnuessen for finalling at the Santa Cruz SR 2 Meet! Congrats to Madesyn Ronquillio on her excellent performance at her first Zone All-Star Meet!

Great Links! 2014 Athlete Handbook Trust in Hard Work February Training Cycle: Quality Development for Sprinting!

Cyanna and Justine saw one of their best meets with time drops in almost every single event! I was ecstatic at the performances by Jesse, Vince, Hudson and KYLE! We had a great meet!

Buying In: Over the last two years I've made a conscious effort to step up my research on everything swimming like my job depended on it. I've analyzed and over analyzed the arguments on when to SprintSalo, how to HIIT harder, and why to Capacity Train. I've gone over countless articles on child psychology, tempo-ing up, why dolphin kicks so vital, and I'm attending 1-2 coaching clinics minimum each year. I ask my swimmers to be better everyday and it's only fair if I make that my same goal.

But the best piece of advice I ever received was from Coach Erin Mann when we first started working together. “If you can only get them to buy in, you can only see success.” And it's true. So much of our training in the Pre-Senior Group is psychological first and foremost. It's not how do I swim freestyle, but how do I find the motivation to split my 200 time in a 100 six times in less than 15 minutes, and knowing that while it's difficult now, it will pay off in six months. It's learning to understand the importance of the finish, or how to adjust or rebuild your stroke, even if it's an uncomfortable change. It's about being receptive and understanding that success comes from hard work and dedication, in believing what you are doing is the best. In the past year and a half we have come insanely far and we aren't slowing down. We've put out top national age groupers, pacific top 10 swims in most of the events, and have one of the strongest 12under groups in the pacific region, with more 11-12 JO qualifiers than every other valley team combined. And we will only get stronger. ELLIS AQUATICS: Getting Stronger. Every Athlete. Every Day.

March 2014

Gold 4-5 News Updates for the Ellis Senior Team

Santa Cruz First I want to thank all the swimmers that went to the Santa Cruz Senior II swim meet. I was very happy with the results and feel that we are working to get ourselves ready for a successful spring season. I personally saw some strong swimming from Keiana Fountaine, Bridgette Houser, and Kamryn Lucero. All three ladies swam at the meet and all three ladies went at least one season best time. Bridgette made finals in the 200 Breast, she represented Ellis Aquatics very well, as did all of our swimmers that swam at the meet.

Coach Clay Please check out the nutrition article at the end of the newsletter! Let's keep working on finishing our IMX events! Congrats to Scarlett Green, Kamryn Lucero, Bridgette Houser for completing their SCY 2014 IMX events!

Great Links! College Planning March Training Cycle: Quality Development for Sprinting!

Coach Pat and I were very impressed with the results of the meet and we are working to make this meet a mini travel meet for all senior and pre-senior swimmers to attend. That way the two groups can begin to grow together and we can really see some strong support between our two most powerful groups.

Reminders It is important to remember that high school swimmers need to be in the water every day. If you are not going to Ellis practice you need to be going to high school practice. I will not sign off on your attendance sheet if you are not going to one of these practices a day. Also swimmers that have home meets, you need to be coming to practice after your meet. Attendance at swim practice means one thing that you are setting yourself up to be the best you can. It is important to remember you get out what you put in. Signing up for proper team meets needs to become a priority for all groups especially in the senior group. You owe it to yourself to sign up to the required team meets. Would you study for a test that you are never going to take? Please remember these meets are picked and put in place to make you better prepared for shave meets. With that said please make sure you are signed up for JO’s, our home meet and the PLS senior long course meet in April. - Coach Clay Basepayne

ELLIS AQUATICS: Getting Stronger. Every Athlete. Every Day.

March 2014

Penguins to Know Highlighting the Swimmer's that help make this team great!

Bri Houser 16 Bris is one of our underclassman swimmers on the team who will be representing Tracy high this season and at the upcoming Pinkie Invitational.

Bridgette Houser

While Bri is a late starter for club swimming she has come an incredibly far way. Last summer she won both of her heats in Breaststroke at the Far Western Championships from an outside lane, and recently at the Santa Cruz Senior Meet Bri made finals in both the 100 and 200y Breaststroke. We can't wait to see what else she accomplishes!

Emma Magnussen 12 Congrats this year to Emma Magnussen, one of the youngest finalists at the Cabrillo Threshers Senior 2 Meet. Emma finalled in the 100 fly with a 1:01.63 in prelims as well as in the 400 IM with a 4:51.81. This was the type of meet where you had to break 2:00 in the 200 Free to make it into the top 24!

Emma Magnussen

Emma's 400 IM was an 18 second drop off her best between the start of prelims and the end of finals. Going into finals she was ranked 23rd in the event out of the top 24. Not only did she win the bonus final heat but was fast enough to finish 11 th overall at the Senior meet!

Isaac Russell-Cheung 8 Isaac Russell-Cheung was one of our strongest swimmers at the recent Last Chance Meet. In event after event we saw Isaac swim focused, swim determined, and swim fast, beating out the competition in event after event.

ISAAC Russell-Cheung - far left in picture.

The coaches high point swim from the meet was Isaac's swim in the 100 IM. He was our last swimmer, in the final heat of the Saturday session and was entered second in the event (no pressure), and it was such an intense race! Isaac won the first 25 butterfly, held his own in the 25 backstroke, lost slightly in the 25 breaststroke, but swam the other swimmer down in the 25 free to out touch him and take the first place.

ELLIS AQUATICS: Getting Stronger. Every Athlete. Every Day.

March 2014

March Calendar What's happening on the pool deck this March Sun

Mon

Tue 4

Wed

2

3

5

Walnut Creek BA+ Meet

Normal Schedule

9

10

11

Normal Schedule

Senior Group 6:00-8:00pm

16

17

18

19

Spring JO's

Normal Schedule

23

24

25

26

Thu 6

31

ELLIS CBA HOME MEET

Normal Schedule

7

Sat 8 Practice TBD

12

13

14 Pat's 5:00-6:30

15 No practice

SPRING JO's

SPRING JO's

20

21

22 Clay: 8-11am Pat's 8-11am AG: 8-9:20am

27

28

29

Senior Group 6:00-8:00pm

ELLIS CBA HOME MEET

3

4

5

Start of FARW Champs

FARW Champs

FARW Champs

Normal Schedule 30

Fri

1

2

Important March dates March 8 – The coaches will be out for the West High @ Oakdale Meet. We are working to see if one coach can show up late to run practice this morning at West. Times TBD. March 11 and 28th – The coaches will be away for West High away swim meets. The Senior Group's practice will be moved to 6:00-8:00pm to assist the coaches. March 14 - Coach Pat will be at Spring JO's this Friday night. His swimmers not competing on the Friday session should come in from 5:00-6:30pm.

What will I work for today? What will I accomplish tomorrow?

March 29 – Our Home meet for March!

ELLIS AQUATICS: Getting Stronger. Every Athlete. Every Day.

March 2014

APRIL Calendar What's happening on the pool deck this APRIL Sun 30

Mon 31

Tue 1

Wed 2

Normal practice until the 3rd

Thu

Fri

Sat

3

4

5

Start of FARW

TOKAY AT WEST

FAR W

FAR W 6

7

FAR W

Normal practice except 11th

13

14

PLS SR 1 Meet for Senior Teams

Normal practice except for the 17th

20

21

8

9

10

28

12

WEST AT PLS SR 1 Meet WESTON RANCH for Senior Teams 15

16

17

18

19

EDISON at West

22

23

24

Normal except the 25th 27

11

29

30

1

Saturday AG: 8-9:30 Pre-Senior 8-11 Senior 8-11 25

26

Stagg at West

SRVLA CBA LCM Meet for all

2

3

SRVLA CBA LCM Normal practice Meet for all

Important April dates April 3 – Far Westerns Start! Coach Pat will be out these days for the meet. Expect practice changes during these days. April 4, 11, 17, 25th – There are West High swim meets on these days either at home or away. Expect an announcement for practice changes on these days. April 12-13 - This is a Senior 1 LCM Meet, all 13up and most 11-12 A time swimmers are expected to enter this meet.

WELCOME TO LCM SEASON!

April 26-27 – An SRVLA CBA meet for all swimmers who did not participate at the PLS Senior Meet earlier in the month.

ELLIS AQUATICS: Getting Stronger. Every Athlete. Every Day.

March 2014

Penguin Boosters News & Updates from our Parent Booster Club

All Hands on Deck! Hosted Home Meets 3/29-30 - Penguin Plunge 5/4 - LCM Distance Meet 5/10-11 - Gentoo Rush 6/28-29 – Rockhopper Races

New Swimmer Tryouts Saturday, March 8th! Our summer season is coming quick! Tell your friends! Our official tryout Saturday will be on March 8th, but swimmers and parents are welcome to set up a tryout during the week with Coach Candy: [email protected] any time before that. Stage 2 should be out March 8th with new suits, goggles, and other team equipment! See you there!

Parent News We are looking to update our contact form to ensure we have the proper email and phone contact information for all families on the team! Please follow this link and fill out the form as soon as you can! The form is also available on our website under the “Sign Up Today!” drop down menu. Parent and Athlete Handbook: is available on the front page of our site. Look for the 2014 Athlete Handbook under Swim Tips! Want to help out? Contact Michele: [email protected]

Thank you to all the parents that help make this team possible!

ELLIS AQUATICS: Getting Stronger. Every Athlete. Every Day.

March 2014

Nutrition tips of the month 1. What are the best solutions for preventing muscle cramps?

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Foods rich in potassium and sodium ◦ If you don’t eat a diet full of fruits, vegetables and dairy products (or non-dairy substitutes), you may need to revamp your diet. Foods with high potassium content are banana, potato, tomato, white beans, sweet potato, chocolate milk and OJ. Nearly all foods have sodium, but good sources are anything salty like pretzels or crackers (but watch the chips!). Just beware that immediate relief is unlikely to occur—it takes time to digest food!

2. Building Muscle and Improving Body Composition

•

•

•

Eat regular meals throughout the day to fuel your body. Swimmers need regular meals to provide energy for sport and fuel for recovery. Aim for 3 meals and 3 small snacks each day. ◦ Include protein at every meal and snack. Protein provides the building blocks for protein muscle synthesis. No need to overload on protein (protein powders and shakes are not necessary to get high quality protein), but include a protein-rich food at each eating occasion. Milk, yogurt, cheese, milk-or yogurt smoothies, eggs, turkey, chicken, lean beef and pork, nuts, seeds and beans and peas are all good sources of protein. ▪ Example: An egg sandwich for breakfast, a carton of yogurt for a snack, a turkey and cheese sandwich for lunch, a handful of nuts in the afternoon, spaghetti and meatballs for dinner, and a bowl of cereal and milk in the evening all provide high quality protein for swimmers. Feed your muscles after a strength workout. A small protein-carbohydrate snack after cross fit can provide needed amino acids to build muscle and strengthen muscle fibers. Low-fat chocolate milk has been extensively studied as a recovery beverage, and while not as glamorous as expensive commercial protein shakes, it does the job very well. A combination of protein and carbohydrate eaten shortly after strength training is recommended to speed the nutrients to muscles. Be realistic. Not everyone will have a six-pack of abs. (There’s no evidence that a “six pack” improves swimming performance!) What is important is your health, how well you perform in training and competition, and how you feel about yourself.

LET'S GO PENGUINS! ELLIS AQUATICS: Getting Stronger. Every Athlete. Every Day.

March 2014

FITTER AND FASTER CLINIC th in Ripon CA, April 26 This clinic is not a team event but I thought I'd let everyone know that there is an upcoming local swim clinic hosted by our friends in Ripon California. Sign up now for an action-packed clinic for swimmers ages 7 through 11, and 12 through 17 with two of the United States' fiercest competitors: Burckle and Perdue. This clinic will be divided into two groups so that participants will receive age appropriate instruction. Participants will learn the essentials to faster, smarter swimming and these Olympians' CLINICIANS coveted secrets to success. Lauren Perdue Lauren is 2012 Olympic Gold medalist and an eight-time All American. This freestyle specialist struggled with injuries before the Olympic Trials, but that didn't stop her from achieving her dreams. Lauren encourages all young swimmers to remember that obstacles you may face in your career are merely stepping stones to make you a stronger person. Clark Burckle 2012 Olympian and NCAA Champion who will teach the drills and habits in all disciplines he relies to remain one of the most consistent competitors in the sport.

ONLINE PRICE: $79.00 REGISTER ONLINE AT http://fitterandfaster.com/swimclinics/ripon-ca/

A snapshot of what to expect at the clinic on April 26th: •Enhance your stroke, fine-tune key aspects of racing, and work on mental strategy to get an edge on competition! •Work on the foundations of fast swimming – from strong underwater streamlines and pullouts, to proper body positioning, and more. •Learn drills from Perdue to becoming a better sprinter – including fast reaction time, efficient stroke turnover, and quick, steady kicking •Review techniques from Burkle that focus on proper hip positioning and propulsion for short axis strokes •Practice core strength exercises and stretches that increase full body strength •Spend time getting feedback from the clinicians while watching video footage, and during a Q&A session designed for swimmers AND parents

•Sign up before Mar. 1st: One participant (and up to two registered friends) will win a free private clinic with Clark Burckle at the event's conclusion!

•Take photos while wearing the champion’s medals, get autographs, receive a full color Fitter & Faster Tour Collector's program, and a special welcome bag that contains gifts from our sponsors!

ELLIS AQUATICS: Getting Stronger. Every Athlete. Every Day.