Heavy Or Not, The OG Swim Guide

Matt made signs and took them to the recent games and sent a letter to the President of Penn State University to support Terry Smith.

It seems like you are under a lot of pressure to deliver a national championship. You may not remember me, but we met briefly in the Marriott lobby the day before the Rose Bowl. You were kind enough to record a quick, encouraging message for my friend's wife while she was battling cancer. That moment stayed with me—and with my friend—for a very long time. That video meant more to their family than you could ever know. From a fan of over 30 years who embodies what it means to be a true Penn State supporter, I'll be brave enough to say this: it is okay if we do not win a national championship. If we define success solely—or even primarily—by that single standard, we risk losing the joy, purpose, and identity of what it truly means to be a Penn Stater. If we stay true to the mission and values Penn State Football has always stood for, the results—and the championships—will come in time. I say that not because I don't want to see Penn State win a national championship in my lifetime. I absolutely do. I say it because of what I've observed across the college football landscape—the game I love—where an unreasonable belief has taken hold among countless fan bases, a belief that has distorted—and in many cases captured—the love, enjoyment, and true purpose of what college football is all about. There is a growing notion that because of the transfer portal and constant player movement, national championships can be won overnight. And if they are not, then the season—and even the purpose of a football program—is labeled a failure. That belief is utterly false. Would it be the worst thing in the world to pause for a moment and reflect on what our true mission is for Penn State Football in this process?

• Is it to win at all costs?

• Is it to make every last penny possible?

• Or is it to build something we can proudly tell our kids—and the next generation—about, something "We Are" proud to protect and build?

I've been a Penn State fan for over 30 years. I've collected more than 100 game-worn jerseys, flown all over the country for bowl games, and flown back several times a year while living in Hawaii—often a 35-hour round trip—just to be in Beaver Stadium supporting my team. I also took my son to his first Penn State game at just five months old—the Rose Bowl. Along the way, I've formed genuine relationships with other fans, coaches, and players because my support has always been authentic and rooted in love for this program. Some people know me simply as Matt from pennstatejerseys on Instagram. After tough losses, I still find myself asking a familiar question: Why do I watch Penn State Football?

The answer never changes—it's the people, not just the outcome. Every fall Saturday, Beaver Stadium is packed, and "We Are" chants unite this community in a way nothing else can. I also want to be transparent. I am the individual who printed 150 "Hire Terry Smith" signs and personally handed them out at the Nebraska game—followed by another 500 signs at the Rutgers game. I did this for one reason only: to show visible, genuine support for a man who has spent his career serving Penn State without fanfare, leverage, or entitlement. This was not about attention, pressure, or influence. It was about standing up for a coach who does not have a powerful agent shaping his narrative, who is not represented by a major agency, but who has consistently served this university with humility and loyalty—without asking much of anything in return. It was a simple gesture of respect—for service, commitment, and belief in what Penn State Football is supposed to represent.

I want my children to care deeply about things—and to see that their father did everything he could to stand up for someone he believed needed a true voice, simply to get the conversation started about being seriously considered for this job. Over time, the bigger picture has become clearer to me, and that clarity has only made Penn State Football more meaningful. Purpose Before Position: We tell Penn State students—and our kids—all the time: find something you truly love, and you'll never work a day in your life. When someone is driven by passion and purpose, that energy leads not only themselves, but everyone around them, toward success.

The opposite is also true. When someone is motivated primarily by money, titles, promotions, or simply the next job on the résumé, they often find themselves stuck in a constant cycle—one that is never fully satisfying and never deeply purposeful. When I look around college football today, that is exactly what I see in many coaching searches and coaching careers. Too often, coaches are not building something—they are chasing something. The result is constant turnover, fractured locker rooms, and programs that never quite know who they are. Purpose matters. Motivation matters. And who a leader is when no one is watching eventually shows up everywhere. Culture, Fit, and Why It Matters More Than Ever: One of the biggest mistakes across college football today is schools cycling through head coaches like cheap shoes—constantly chasing the next résumé, the next scheme, the next quick fix—while ignoring the most important characteristic of a head coach: the ability to understand culture, lead people, mentor, and motivate young boys into men. As the saying goes in business, culture eats strategy for breakfast. College football is no different. Look at Kirby Smart at Georgia. He played there. He understands the expectations, standards, and identity of that program. His success is amplified because his leadership is rooted in authentic connection—something that cannot be replicated by someone passing through. The same is true with Brent Key at Georgia Tech. He played there. He knows the institution. The culture he is rebuilding is credible because it's personal—and it's working. And consider Kalani Sitake at BYU. He played there, served a mission, and embodies the values of the school. His ability to lead, motivate, and develop young men is amplified precisely because he fits the culture. In every one of these cases, coaching ability is magnified by cultural alignment. These leaders are not installing culture—they are living it. That brings me to Penn State.

Terry Smith is Penn State. He represents service, success, honor, integrity, humility, and stewardship. He understands what it means to lead young men at this university—not just as athletes, but as people. He has earned trust through years of quiet, consistent leadership. He mentors. He motivates. He holds standards. And he treats coaching not as entitlement, but as a privilege.

In an era when college football feels increasingly transactional, Penn State has the opportunity to choose alignment over impulse—leadership over trend—culture over constant churn. If you choose to hire him and give him the time and opportunity to lead, and for some reason it ultimately does not work out, you will still have my full support—and the support of the people who matter most—to make another hire. You should not be held to the same unreasonable, reactionary standards that athletic directors across the country are holding themselves and their coaches to. No one is asking for promises or guarantees. We are simply asking for an opportunity; an opportunity to let a leader who understands this program, this culture, and this responsibility be given a chance to succeed. History shows us that the greatest athletic directors and leaders—the ones who are ultimately remembered—are those who had the courage to take chances and the conviction to believe in their own people. In Closing: Dr. Pat Kraft, you have a unique opportunity in front of you—one that very few athletic directors truly recognize while they are living it. By choosing to prioritize culture and purpose over short-term pressure and outside noise, you have the chance to build something at Penn State that endures far beyond any single season, record, or headline. If you choose that path, it will define your legacy here in a way championships alone never could. While many of your peers across college football continue to miss this moment—cycling through coaches, chasing trends, and slowly losing their identity—you have the opportunity to lead differently. To protect what makes Penn State special and to build something rooted in belief, alignment, and integrity. That kind of leadership does more than shape a program; it leaves a lasting legacy—one that your family can be proud of long after your time in this position has passed, and one that will be remembered at Penn State for generations. From a fan who cares, Matt Wolosz

Episode #66 of Heavy Or Not, The OG Swim Guide Small-school recruiting, inspiring youth through swimming, international outreach, and Kyle's unique journey in swim development.

UPJ Might Be the Best Kept Secret in College Swimming. D2 schools can attract elite talent, and Coach Kile Zimmer is building at UPJ. He might change your mind about the value of a branch campus!

From Dubai to Johnstown – This Coach is Recruiting Worldwide too. Coach Kile Zimmer isn't just building a swim team, he's crafting a campus community. Hear how he's reaching athletes from India, France, Brazil, and beyond.

Many Coaches Don't Talk About This.

Understand what makes a coach go from good to unforgettable. Coach Zimmer reveals the one thing most coaches overlook, but he lives by.

The #1 Cause of Death for Kids Under 8… And What This Coach is Doing About It This episode goes deeper than college competition. Coach Zimmer is on a mission from God to prevent childhood drowning. In his past position in an assistant at a rural college campus, he taught 200 kids to swim.

How a Small Swim Team went on a Pathway to National Recognition

One of his prior club swim teams, with just 48 swimmers, produced elite athletes who dominated at Spring Juniors? Coach Zimmer shares how he built a powerhouse in a tiny town. Now he is gearing up for the next challenge of building a program at D2 UPJ.

The one thing Coach Kile Zimmer seems to live by, and emphasizes throughout the interview, is this:

"Serve selflessly and inspire through swimming."

This philosophy shows up repeatedly in his words and actions:

• He volunteers with USA Swimming and values giving back without expecting anything in return.

• He emphasizes building relationships, not just recruiting stats.

• He talks about instilling a love of swimming and helping others reach their potential—whether that's coaching kids, mentoring

  coaches, or serving underserved communities.

• He refers to his mission as a "calling from God" to help people through swimming—from preventing childhood drownings to developing elite athletes.

In his own words:

"When you're blessed to help people… you instill the love of swimming and inspire them. It's my mission from God. That's what I do in life.".

That's the heartbeat of his message—and it's powerful.

Now at UPJ and focused on recruiting with a local priority but international hopes. Building a Competitive Swim Program at UPJ: Scholarships, Recruiting, and Team Culture

From Tears to Triumph: How St. Francis Swimmers Stayed Strong After Division Change

There is no playbook on that heavy administrative downgrade.

The Coach‑Athlete Relationship: Trust, Recovery, and Performance in Collegiate Swimming

Balancing Academics and Athletics: Affordable Tuition and Scholarship Strategies at UPJ

Recruiting with Heart: Why Coach Zeller Prioritizes Team Fit Over Finances

Taper Strategies Across Sports: Lessons from Wrestling Applied to Swimming Success

Embracing D3 Opportunities: Why St. Francis's Division Drop May Benefit Swimmers

Inside a Growing Swim Team: Challenges, Bus Rides, and Community Support at UPJ

Staying Present in a Distracted World: Coach Zeller's Advice for Young Athletes

Coach Kile Zeller talks about the heavy news from the shift and St. Francis' move to Division III. He was in the process of getting hired as the new and original coach at Univ of Pittsburgh Johnstown, of D2.

Learn how a funds its swim team, and what his day‑to‑day coaching philosophy looks like. He also shares insights on recruiting, athlete‑coach relationships, and campus collaboration.

• The transition of St. Francis from D1 to D3 and its impact on swimmers

• UPJ tuition costs, academic aid, and the limited athletic scholarships available

• Recruiting approach: honesty, fit, and keeping athletes on campus for the long term

• Coaching style: trust, communication, recovery work, and individualized stroke analysis

• Cross‑sport support at UPJ: working with wrestling, soccer, compliance, and campus resources

Life at University of Pittsburgh Johnstown: Campus Beauty, Close‑Knit Community, and Opportunities for Athletes

Get a behind‑the‑scenes look at Coach Kyle Zeller's first year building a D‑II men's & women's swim program at UPJ— from historic PSAC meet wins to the next‑gen recruiting playbook. Watch how he turns a modest pool into a squad where the person comes first. He is keeping student‑athletes front of mind.

What's Covered:

• Building a competitive PSAC program and historic meet qualification
• Recruiting tactics: internal talent, high‑school stars & value propositions
• Marketing & outreach: podcasts, local media, coach networking
• Campus & facility snapshot: 25‑yard pool, Appalachian views, small‑school perks
• Break‑time training, student‑athlete balance & growth roadmap for 2026 / 2027

Some mentions in this, part one of three, episode, #64 of Heavy Or Not, The OG Swim Guide:

• The PSAC is fast – our UPJ swimmers just made history with our first PSAC qualifier, Mark DePalma, who smashed the cut by two seconds.

• Recruiting started late April 2025, but we've already secured the valedictorian of Marion Center High, a 4.8‑GPA swimmer, as our inaugural college recruit.

• We're promoting the men's and women's teams across PA, hitting high‑school meets, club events, and even a Fox 8 interview to spread the word.

• Our facility is a basic six‑lane, 25‑yard pool with stunning Appalachian Mountain views, fresh tiling, and a million‑dollar recent renovation.

• Campus life: 729 acres of woods, ski‑chalet dorms, top engineering and nursing programs, and a close‑knit community where the AD knows every student's name.

Elite coaching isn't a myth. It's a choice and science built on relentless work, crystal‑clear goals, and total alignment of mind, heart, and body. In this episode of Heavy Or Not, The OG Swim Guide, #63, we break down some of the bits of what it takes to train like the world's top athletes.

• What "elite" really means and why it's a whole different universe from ordinary competition
• The brutal training load: 12 sessions/week, 6 hours/day, 24,000 m of swimming daily
• The three‑key framework: mind (goal clarity), heart (inner drive), body (smart recovery)
• The seven pillars of elite coaching—from active listening to adaptive programming
• The deeper motivators beyond money: honor, legacy, and self‑mastery

The Brutal (and Beautiful) Truth About What It Really Takes to Be Elite in Sport

Also see the full seminar called Elite Coaching, level 1, from Dennis Antonio Cordova in the course at WAFSU.org.

• From Vision to Victory: Craft Crystal‑Clear Goals for High‑Performance Success

Subscribe to this podcast and share with others.

Swimming Mechanics: Heavy Or Not, The OG Swim Guide

The Science of Speed: Unpacking Resistance and Propulsion in Elite Swimming Doctor Ernie Maglischo is an ISCA & ASCA Hall of Fame Coach and still updating his most recent ebooks. Understand the biomechanics of swimming and explore how elite athletes generate propulsive force and minimize water resistance in the pool.

Drawing on expert analysis, we examine the fundamental characteristics of water flow, classifying water as a semi-solid whose density is over 800 times greater than air. Learn how competitive swimmers battle resistive drag—including form drag (profile drag) and lateral form drag—by maintaining laminar flow and optimal horizontal alignment.

This analysis confronts common misconceptions in stroke mechanics:

• Is Hip Rotation Propulsive? We challenge the popular notion that hip rotation is a source of propulsion in long-axis strokes (like the front crawl), arguing instead that it primarily serves to reduce water resistance and increase the effectiveness of arm and leg propulsion.

• The Best Arm Stroke: Compare the controversial deep-catch, straight-back pull (which some researchers suggest is superior for generating propulsive thrust) with the widely preferred curvilinear stroking and shoulder adduction used by the majority of elite swimmers in all four competitive strokes. We explore why the shoulder-adducting style may be universally used in longer events, while the deep catch may be superior for sprints (50m/yd).

Discover the true sources of speed:

• Vortex Theory: Understand how swimmers create vortices and a pressure differential to propel themselves forward. Propulsive thrust is generated because the pressure on the palm side of the hand is higher relative to the dorsal side, where pressure decreases due to vortex formation.

• The Catch: Learn why elite swimmers intentionally decelerate their hand speed to near zero during the crucial catch phase, positioning the arm backward before applying propulsive force.

• Wave Propulsion: Investigate unique propulsive concepts like wave propulsion (or "body wave") and the importance of undulation in short-axis strokes (butterfly and breaststroke). See how breaststrokers like Mike Barrowman utilize streamlined positioning during the arm recovery to benefit from this wave phase, accelerating continuously for a short time.

The analysis in the ebook uses visualizations, including actual photographs of elite swimmers like Grant Hackett, Martin Lopez-Zubero, Mary T. Meagher, and video simulations/CFD renderings of water flow around limbs.

Get the ebook from the link at SwimISCA.com.

From Locker Room to Loyalty Loop: The Sports Marketing Journey of Purpose. Coaches must handle the technical side, the physical side and all the Xs and Os. But let's Think again about sports marketing. Dr. Olena Timasheva, sports marketing professor in the university presented to the international audience at WAFSU.org and was able to reveal the coaches roles in digital strategy, sponsorship, and fan engagement.

More than motivators, coaches today are key to driving revenue, fan connection, and team brand identity.

Blending the intensity of the game with the science of segmentation is where coaching meets modern sports marketing.

Get all the slides, discussion questions and the full 70-minute seminar in the free course at https://WAFSU.org -- World Aquatic Federation for Schools and Universities.

In episode #61 of Heavy Or Not, The OG Swim Guide, we peek into the playbook for turning a local sports team into a global brand. Learn the proven framework that top clubs like Liverpool and Manchester City use to drive fan loyalty and revenue.

• The three‑pillar framework: market segmentation, research & targeting, and the 80/20 loyalty investment rule.
• How to segment fans by demographics, geography, psychographics and behavior for maximum impact.
• Digital tactics that work: social media two‑way dialogue, user‑generated content, and hyper‑personalized email campaigns.
• Building authentic sponsorships and partnerships that align with your brand's core values.
• The top three challenges facing sports marketers today: tech & data privacy, shifting fan preferences, and economic/social issues.

This episode is just a short invite to explore the full seminar by Dr. Olena Timasheva of the Ukraine.

How do your Coaches, Players, and Data Drive Loyalty‑Focused Marketing in your Sports Organizations? We want to hear from you. Keywords: sports marketing, coach role, market segmentation, age groups, gender targeting, income levels, geographic segmentation, psychographic segmentation, behavioral segmentation, loyalty tiers, branding, brand identity, brand positioning, brand loyalty, marketing mix, product price place promotion, digital marketing, social media, content marketing, email marketing, fan engagement, loyalty programs, sponsorship partnerships, community outreach, case study Liverpool, case study NBA, case study Manchester City, case study NFL, case study Barcelona, case study Manchester United, case study Red Bull, case study Under Armour, Ukraine sports market, low income audience, high income audience, mid income audience, fan demographics, fan psychology, community-driven fans, status seekers, VIP experiences, family packages, merchandise strategy, interactive technology, virtual events, customized sponsorship, ROI metrics, marketing challenges, trends

Hidden Biomechanics of Shoulder Medial Rotation That Separate Good Swimmers From Great

• Alert: This episode is better if viewed with the video due to the descriptive words used by Coach Steve. See: https://youtu.be/VazazjPHUOc?si=rXhOX8V5liI-Uc-N

Swim faster by mastering shoulder medial rotation. Coach Steve Friederang breaks down why this subtle cue makes or breaks your pull in all four strokes.

Join Coach in a lesson with two aspiring swimmers and hear how he thinks and explains this vital move.

• Why medial shoulder rotation is the key to an early vertical forearm and a powerful catch.

• How outward‑rotated shoulders prevent forward pull and waste energy.

• Visual cues to spot improper rotation on the deck and in video.

• Practical drills to train the rotator cuff for inward shoulder positioning.

• How balanced shoulder‑rotator strength affects stroke efficiency and injury prevention.

Join Coaches, Steve Friederang and Mark Rauterkus on a weekly chat at 1:30 pm EASTERN every Wednesday. We're online and your input is welcome as well. Use the link at the correct time! https://HON.LAP.red

https://Meetn.com/wafsu

Unlocking Potential with girls, grants and angel investors in Youth Coaching

Discover how to coach girls effectively and learn about a new scalable aquatic platform, all in this episode, #59, of Heavy Or Not. Quick updates on multiple topics.

• CoachingHer supplies the free digital toolkit, created by Dr. Nicole LaVoi and the Tucker Center, by visiting Read.SwimISCA.org.

• Core psychological needs for female athletes: competence, choice, and care – presented as a simple cycle.

• The CoachingHer pyramid: physiological basics → safety → belonging → esteem → self‑actualization.

• Then, the second application for the $50,000 Moonshot Aquatics Grant. There is still hope for the funding for the AI Coaching Wizard.

• Lastly, we seek assistance from Angel investors to launch of a media‑first aquatic lifestyle brand that turns swimming into a scalable, inclusive community.

Access the free resources:

• https://read.swimisca.org

1. Introduction to the CoachingHer Program

• Purpose & Vision – A free video and course designed to help coaches effectively coach girls and women.

• Why Coaching Matters – Coaches are a key factor in whether girls enter, stay, or drop out of sport.

• Creator Background – Dr. Nicole M. LaVoi: former tennis coach, scholar‑educator, Director of the Tucker Center for Research on Girls & Women in Sport.

• Core Issue Highlighted – Unconscious gender bias & stereotypes that hurt girls' self‑perceptions.

• Toolkit Features – Evidence‑based, on‑demand digital resources; bookmarkable, pause‑and‑play, device‑agnostic.

• Upcoming Modules – Body‑confident coaching, de‑stigmatizing menstruation, mental‑health, body‑image.

• Community Call‑to‑Action – Join, spread the word, become "her reason" to stay in sport.

2. Accessing the Materials & Learning Management System (LMS)

• Link Provided –read.swimisca.org(redirects to the International Swim Coaches Association LMS).

• Free Availability – All CoachingHer resources are offered at no charge.

• Support & Funding – Program supported by the University of Minnesota, Nike, and other major sponsors.

3. Mark Rauterkus's Personal Coaching Context

• Location & Setting – Coach in Pittsburgh, PA; Assistant Coach at an independent girls‑only private school (akin to an international school).

• Observations on Coaching Girls vs. Boys/Co‑ed – Distinct approaches needed; emphasis on psychological needs.

4. Psychological Needs Framework for Coaching Girls

• Three Core Needs (Cycle)

  1. Competence – Development and improvement of sport‑specific skills.

  2. Choice – Empowering athletes with self‑determination (e.g., attendance, skill focus, event selection).

  3. Care – Demonstrating genuine value and individualized attention.

• Reverse Ordering Mentioned – Care → Choice → Competence, emphasizing the cyclical nature.

5. Pyramid of Athlete Needs (Adapted from CoachingHer/Tucker Center)

• Base Layer – Physiological Needs

  • Food, water, warmth, safety, appropriate pool environment, locker‑room logistics, travel considerations, weather conditions.

• Second Layer – Psychological/Safety Needs

  • Sense of belonging, love, relationships, team bonding, camaraderie, inclusion.

• Third Layer – Esteem Needs

  • Self‑pride, prestige, accomplishment, building confidence, avoiding belittlement.

• Top Layer – Self‑Actualization/Fulfillment

  • Achieving full potential, creative expression, personal growth.

6. Grant & Funding Opportunities

• Moonshot Aquatics Grant – Version 2

  • $50,000 Letter‑of‑Intent (LOI) round; previous attempt unsuccessful, now re‑submitted with additional partners.

  • AI assistance used in drafting the application.

• Insights from Barry Healey

  • "If you don't ask, you don't get." – Emphasis on persistence.

  • Grant outcomes often depend on reviewer bias, regional trends, and timing.

7. Challenges Facing the Aquatic Industry

• Current Issues

  • Pool closures, disengaged parents, coach turnover, lack of unified brand, fragmented solutions, weak industry voices.

• Market Gap – No scalable, cohesive platform that ties together content, community, and commerce for swimming.

8. Proposed Solution: A Scalable Aquatic Lifestyle Brand

• Concept Overview

  • Podcast → Platform → Evergreen training → National TV rollout.

• Leadership & Credentials

  • Mark Rauterkus (50+ years in swimming, 100+ published titles) backed by International Swim Coaches Association.

• Business Model Highlights

  • Media‑first approach targeting youth sport but extending across a lifetime.

  • Early‑bird opportunity: 150,000 USD for early entry; existing content & network already in place.

• Scalability & Execution

  • No prior aquatics experience required for participants.

  • Demonstrated metrics and rapid momentum.

• Positioning

  • "Ted Lasso for the pools" – delivering fun, sticky, inclusive swimming experiences.

9. Closing Call‑to‑Action

• Invitation to Investors & Partners – "Let's talk… big gusts of wind in our sails."

• Final Thanks – Appreciation for the audience's time and attention.

Coach Steve Friederang unpacks a technique with private-lesson athletes that's bending by-gone rules without breaking them. Could this be the biggest backstroke breakthrough since dolphin kicks off the wall?

In this episode of Heavy Or Not - The OG Swim Guide, biomechanist and elite swim coach Steve Friederang breaks down a newly misunderstood, and presently underused, backstroke finishing technique in forward thinking swimming: the underwater kicking returns at the finish for speedy backstroke.

With a recent rule change allowing swimmers to submerge in the final 5 meters of a backstroke race, Steve shares how he's helping top-tier athletes legally use dolphin kicks all the way to the touch on the wall, and gain a serious edge.

You'll learn:

• Why this backstroke rule exists (and how it's misunderstood)

• How elite swimmers train underwater finishes without losing speed

• The biomechanics behind maximizing your dolphin kick

• Drills, tools, and safety tips to train like a pro

• Real results from swimmers dropping seconds, not tenths

Whether you're a coach, swimmer, or swim parent, this episode is packed with practical insights and race-changing techniques.

Subscribe to catch our weekly swim strategy sessions and training deep dives. New episodes are going to be open for live discussions every Wednesday at 1:30 PM ET. Got questions or ideas? Drop them in the comments. We might feature them next week!

• Opt in at https://HON.LAP.red or else at Steve's Competitive Swimmer magazine. Transcript in PDF.