On 1/23/13 I had the pleasure to begin developing and monitoring the strength & conditioning program for an exceptional athlete. 9x All American swimmer from Auburn University, Karl Krug. Earlier this year we did a short profile and Q&A with Karl for the EPTS Blog, if you missed it CLICK HERE to check it out!

This is Karl's last week of training, essentially a de-load week, as this coming Friday, 6/21/13, he is heading up to Indiana for the 2013 USA Swimming National Championships and World Championship Trials. The event will run from June 25 - June 29 in Indianapolis. Karl will be competing in the 100m freestyle on Tuesday, 6/25 and the 50m freestyle on Saturday, 6/29.

I'm pretty confident that Karl is going to have an outstanding performance based on the tremendous physical progress he's made in such a short period of time with me in the gym, and with his coach, Chris Davis, in the pool. For those of you local to the Atlanta area, pay attention to the Gwinnett Daily Post, sports writer Brandon Brigman came out to the gym to do an interview with and profile on Karl and it is supposed to run sometime next week!

Karl doing a drill to help build an explosive start!
Dry-land energy system work!
Developing strength & power-endurance through the very important hip & torso rotation function.

Here is a rundown of the physical and performance progress Karl has experienced since beginning his training on January 23, 2013.

Physical Improvement
Body-weight: 185.8 lbs - 195.8 lbs (10 lb scale weight gain)

Body-fat: 8.29% - 5.94% (2.35% reduction in body-fat)

Lean mass gain: +12.86 lbs of lean mass gained

Fat loss: -3.86 lbs of fat lost

Strength & strength endurance improvements: While I am not training him for a weight lifting competition, and the most important factor is how well his pool performance improves, I have seen a huge improvement in his strength and power in the gym. 

For instance, his best deadlift when he started was 295 lb, in his last maximal strength training cycle he easily pulled a 365 lb deadlift with some left in the tank (I will never let him test a true maximal effort, but this gives you a good idea of the type of strength he's built). 

His relative strength has improved dramatically, when he started he could only do 10 body-weight chin-ups, now can perform multiple sets of 15 reps in the body-weight chin-up for regular training sets. In addition, he's performed sets of 10 reps with a 25 lb weight hanging from his waist. This is a tremendous improvement in his relative strength and lat strength / power / endurance is crucial for a freestyle swimmer.

His lower body power is critical for his start, which he, and his coach Chris, both admitted to me is one of his weakest points in his performance. To give you an idea how much power his legs are capable of, he can regularly jump from a static, seated position-and land in a perfect squat position-onto a 45" box - and his best seated box jump is an awesome 51"! This is a tremendous display of static-overcome-by-dynamic force production. In addition to various jumps and explosive movements, introducing accommodating resistance methods (via attaching bands and/or chains to the bar) when he box squats and deadlifts has been very beneficial in his ability to produce power. (*Note - Anyone who uses this methodology can thank Louie Simmons for introducing it to the world of strength and conditioning.)

While I could go on and on about his physical improvements, this gives you a pretty good idea of what he's accomplished in a very short period of time. He is proof that when you dedicate yourself to the training, nutrition, and proper recovery measures GREAT things happen!

Now, all this gym stuff is great but means absolutely squat if his specific performance does not improve. Here is a quick run-down in that arena.

Performance Improvement
Prior to the low back injury that Karl suffered his senior year at Auburn, his best event times were as follows: 

*I think it is very important to not that after Karl's senior year season was over he basically to a break from training until he relocated to Atlanta, when you keep that in mind I think these results are even more impressive!

Long Course Times
50m: 22.5
100m: 50.7

Short Course Times
50m: 19.2
100m: 42.7

Here is a list of the events Karl has participated in since he moved to Atlanta to begin training with his coach, Chris Davis.

March 15-17, 2013 - Metro Divisionals (short course)
50m: 20.01
100m: 43.6
200m: 1:38.7
*this was is first meet in a while and he certainly had some rust to shake off, however, even after an injury and huge layoff he expressed to me that coming in within about a second of his best ever times was alright for this point in time.

May 11-12, 2013 - Charlotte Ultra Swim (long course, wearing a suit)
50m: 22.7 (only 2/10 of a second off his best ever time!)
100m: 50.9 (only 2/10 of a second off his best time!)

June 1-2, 2013 - Betsy Dunbar Invite (long course, without a suit-> this is an important detail!)
50m: 22.9 (only 0.4 seconds slower than his best time in a suit, and only 0.2 seconds slower than his most recent time in a suit!)
100m: 51.8 (only 1.1 seconds slower than his best time in a suit, and only 0.9 seconds slower than his most recent time in a suit!)

While I am no swimming professional, I think it's safe to say that these performances are more than validating the general preparation work he's doing with me at Extreme Performance Training Systems, and MOST importantly the level of expertise and coaching he is receiving under the watchful eye of his coach Chris at Swim Atlanta!

It is an absolute honor to work with someone so dedicated to improving his performance!

Best of luck next week Karl, we know you're going to kill it!



07/28/2015 17:22

Research is a process through which a person comes to know the hidden facts of life. He can be aware of the truths of life which are yet unknown to him. He learns to investigate and solve the social, behavioral and scientific problems.

09/11/2015 12:06

Interestring training program. I think to try it for myself.

09/30/2015 02:11

Our website is number in HR Assignment Help & homework help. This is preferred destination for various students to get their HRM assignment done.

09/30/2015 02:34

Eden Carter is an academic writer of the casestudy.help. Who writes quality academic papers for students to help them in accomplishing their goals.


Number 1 website for Programming Assignments Help, & Online Computer Programming Assistance from Top Programmers.

09/30/2015 03:49

Thanks for such a great content on this website. 

09/30/2015 05:33

that is fantastic blog, I will pas this to the other peoples.

10/28/2015 02:24

It is really nice blog that becomes inspiration to everyone


Thanks for sharing the info, keep up the good work going.... I really enjoyed exploring your site. good resource.

10/28/2015 03:12

Thanks for Nice and Informative Post. This article is really contains lot more information about This Topic.


Well thanks for posting such an outstanding idea. I like this blog & I like the topic and thinking of making it right.

10/28/2015 05:21

Things are very open and intensely clear explanation of issues. was truly information. Your website is very beneficial.


Thanks for sharing such useful post keep it up :)

10/28/2015 06:50

Great Article. Appreciate your views


Wow, many of these cool new information for me personally about moon!


What an amazing post.

04/04/2016 15:21

The function of education is to teach one to think intensively and to think critically. Intelligence plus character - that is the goal of true education


Some time we are looking for great stuff, here I found that nice work


I am pretty sure about this information you shared because its really helpful for everyone.


This is best website I had ever see.

05/16/2016 01:46

I am really impressed with your design. 2 thumps up. What a wonderful idea.

05/16/2016 01:53

I love to follow your articles.


I'll make sure you follow-up on your site in the foreseeable future.

06/28/2016 05:44

I read your site.

07/19/2016 06:38

Thanks for share this blog with us.This is really very interesting and informative article.


Nice post !! Thanks for share that a nice in article.......

08/10/2016 19:51

Like what other people said, the way you inform us is really good. We learn many things here. Thanks

09/21/2016 12:51

This is really great work. Thank you for sharing such a useful information here in the blog.

10/06/2016 05:59

I believe that is one of the most significant information for me. And i am glad reading your article. But should commentary on some general things, The web site taste is wonderful, the articles is in point of fact great: D. Good process,

10/29/2016 01:56

This is nice thing in your blog. Its good to given an information to me about things.Thank you for posting.

10/29/2016 02:18

Great Post !! Very interesting topic will bookmark your site to check if you write more about in the future.

11/05/2016 00:04

We are really grateful for your blog post. You have done a great job. I will definitely dig it and personally recommend to my friends


Leave a Reply