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Interviews with champion athletes & fitness experts
Interviews with:
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Swimming has notoriously been Jarrod’s weakest event. Over the last few years he made a considerable effort to improve his swim. Back in December of 2006, Jarrod added the Vasa Ergometer adding a whole new dimension to his swim training. Instead of trying to play catch-up, he is now coming out of the water with the lead pack.
“My swim has been improving amazingly this year. I have come
out towards the front of swim packs in most of my races.” |
We interviewed Jarrod about how and why he uses the Vasa Ergometer, here is what he had to say:
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Jarrod at the 2005 World Championships
Photo by ITU Media
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VASA: How often do you train on the Ergometer?
JARROD: I use the Ergometer 2-3 times per week, mainly as a warm up for my swim workouts.
Do you have specific workouts that you perform on the Ergometer?
I usually do a rotation of fly pulls and free pulls. This helps warm up my shoulders for my swim workouts. I also use them to do reverse pulls and work on the recovery.
Are there any other exercises that you use the Erg for other then traditional freestyle sets?
I love to do shoulder stability and recovery work. The recovery work helps swimming with wetsuits.
Have you noticed any difference in how you feel after the swim leg of a race?
I have noticed that I am fresher on the bike and run. This is definitely due to being stronger and more efficient during the swim.
What are the biggest benefits of using the Ergometer?
The Ergometer provides an easy way to train in my house and prepare for my swim workouts. It will allow me to put in more time in the winter swimming without having to get into the water.
Are there any hidden benefits of using the Ergometer?
The Ergometer is one of many cross training tools that triathletes and swimmers can use. It allows you to focus on strengthening your shoulders beyond swimming.
Have you changed the amount of time you are spending in the water (pool or open water) since beginning your Erg workouts?
I have not been swimming less, but I have felt more effi cient in both my pool and open water swims. For me it is not a replacement for actually swimming, but a way to enhance my workouts.
Do you have any suggestions on how to make the Ergometer a better tool for your specific training needs as a triathlete?
The Ergometer is a great tool to add into strength training for swimmers and triathletes. It provides you with alternative exercises to strengthen your shoulders and really improves swim times.
For more information, please visit: www.jarrodshoemaker.com.
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Alex winning Ironman USA, Lake Placid 2007
Photo taken by Action Sports International
| WINNER OF IRONMAN LAKE PLACID, ALEX "IronDoc" MCDONALD
“The Vasa Ergometer is a key piece of equipment in my training that allows me to complete threshold sets effectively where repeatability and power output are vital.” Alex Mroszczyk-McDonald, June 2007
Alex Mroszczyk-McDonald is a relative newcomer to the sport of triathlon (4 years) and is quickly gaining national recognition by his impressive finishes at top races around the country. Alex appears in the September 2007 edition of Triathlete Magazine as the winner of the Mooseman Half Ironman in New Hampshire – setting a new course record in 4:06:11! More recently, he was crowned the 2007 Ironman USA Overall Champion in Lake Placid with a time of 9:16:02. Finishing in the top 6% in Kona last year, he is working diligently to better his results in 2007.
As a fourth year medical student at the University of Vermont, an Ironman triathlete and a triathlete coach, time management is key. Last winter he incorporated the Vasa Ergometer to train more effectively for the swim. He has seen noticeable improvements in motor memory and increased swimming specific strength as a direct result of training with the Vasa Ergometer.
We caught up with Alex and asked for his feedback on training with the Vasa Ergometer.
INITIAL BENEFITS
“I think a big part of my racing success has been my coach, Kurt Perham. We work together in a variety of ways. We discuss swimming and our approach often and find that quality and consistency are the keys to swimming as well as triathlon success. The Vasa Ergometer helps to keep the frequency and quality high when it is not always easy to get to the pool.
“I still continue my traditional swim sessions in the pool or open water 3x a week, however the Erg workouts are icing on the cake that really have made a difference. It saves me almost 45min driving and changing time per session which translate into greater frequency of swim training. Increasing frequency helps to better develop motor memory of proper swim mechanics. It is also a great tool to build strength of swimming specific muscles.
“At the Mooseman 1/2 Ironman, after using the Vasa Ergometer in the off season and during my build, for the second time this season, I set a swim PR in a time of 25:27.”
HIDDEN BENEFITS
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Alex taking the ribbon at Mooseman 2007
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“I think the key to the swim portion, particularly in Ironman distance, is to exit the water fresh! I think that many athletes ignore the swim, or don’t put much time training in the swim portion because they feel that in order to reduce their swim times that have to put in a lot of hours of training. However, what many don’t realize is that even though your swim times may not drop dramatically, or at all, you are expending less energy to swim the same speed, and can use that surplus energy on the bike and run. I think the erg really does help to build strength in the water, making the swim cost less energy and thereby allowing an athlete to cash that energy in later in the race. I am a big believer in sport specific strength and not spending a lot of time in the weight room, but time climbing hills on the bike or run, now using the Erg I finally have a good way to really build and monitor strength progression for swimming.”
WORKOUTS
“My favorite workouts are sets that include hard intervals such as 10x30” at threshold power with 30” active recovery, or pyramid sets, such as 2x30” easy, 2x30” at aerobic power, 3x30” at high aerobic power, 3x30” at threshold power, 3x30” above threshold power and then back down the progression again.”
MONITORING PROGRESS
“Just like a power meter on a bike, the Vasa Ergometer helps me to sustain a consistent wattage and allows me to work at exactly the intensity I want - no more, no less. I also really like the feature where I can monitor individual arm power to help me learn how to even out my stroke. Lastly it helps to put a quantifiable number in front of me that lets me know that I am able to ‘pull harder’.”
TECHNIQUE
“Honestly, I don’t do many drills on the Erg, although they certainly have their place. I do try to keep high elbows while Erging (is that a word?) and it is a great place to really focus on your elbows and your swim catch, as opposed to having to worry about this while also worrying about breathing, walls, other swimmers and other aspects of your stroke.”
MENTAL FORTITUDE
“I really like Ironman distance. They say it is really 4 events; swimming, biking, running and eating. However, I would argue there are 5, mental fortitude being the latter. Most triathlons require being strong mentally, however, Ironman requires it to the greatest degree imaginable. I really enjoy this aspect of the event and find that all the fitness in the world won’t do anything unless you have the ability to race intelligently and mentally be able to endure. That being said, I really enjoy 1/2 Ironmen as well for similar reasons, and it’s a lot easier to do more than a few in a single season. Lastly my body composition is also best suited for long course racing.”
BIO
As a local athlete living and training in nearby Burlington, Vermont, Alex appears on various Vasa web pages as well as in our brochures. Upon graduation in the spring of 2008 from the University of Vermont College of Medicine, Alex intends to race professionally. For more information on Alex’s racing results or about his coaching services, contact information can be found on his website at www.alexmmtri.com.
Interview with Haley Cope
June 2, 2004
How did you discover the Vasa Trainer?
I guess I've always known about the Vasa Trainer, but I first used it in college. I have owned my own for about a year.
Specifically, why should swimmers use the Vasa Trainer?
I think that the Vasa Trainer is good for swimmers because of the volume of training that we need to be competitive. Having an alternative way to exercise is a great way to keep things fresh. Plus, you don't have to get wet!
What would you recommend as the ideal Vasa Trainer workout for swimmers to get faster?
I think that they would need to talk to their coaches about that question as everyone has a different weaknesses. Once you determine which areas need the most work, you can use the Vasa Trainer to improve them.
Why do certain exercises help you swim faster, gain more endurance, prevent injury, etc?
I've noticed that the fly exercises make a difference in how I feel coming home in a race. I use the freestyle sprints to work on the catch portion of my stroke. The leg plyometrics are great for pushing off the wall after a turn, and the super crunches are in there so I can coordinate everything else.
Have you made specific improvements in your race times since using the Vasa Trainer?
My biggest improvement has come in the 100 Fly which has dropped by almost a half of a second. I've actually had more significant drops in the 200 backstroke along the lines of 2 seconds, but I had a lot more room for improvement in that event. My 100 Back has also dropped by about 2 tenths, and my freestyle times are consistently faster without rest.
How often per week do you use it?
I generally use the Vasa about three times a week after I've completed my weight routine.
Which Vasa Trainer exercises do you do each session and how many reps and sets of each?
My favorite exercise on the Vasa Trainer is the super ab crunch. I like to do three sets of 8-10 reps with a hefty amount of resistance. I also like the leg plyometrics with both legs. For that exercise, I'll typically do four sets of eight with a short 20 second rest between sets.
For the swimming part of my Vasa routine I warm up with 3-5 minutes of "fly" before moving on to my sprints. For my sprints I'll do 2 sets of fly and two sets of free. Each set is one minute all out followed by two minutes of rest.
What is your biggest challenge in training / racing and how do you over come it?
My biggest challenge is always motivation. I currently train by myself and it can be just awful to keep going without someone there to push you. When I feel myself starting to slow down I try to think about why I'm there in the first place. I love swimming and I love the sense of accomplishment when I complete a difficult task. Knowing from experience that a good effort will make me happier usually gets me moving again.
What's your advice for staying motivated and focused on goals for training and racing?
My biggest two pieces of advice are: Find a way to make it fun and remember why you are there in the first place.
Who has been the most influential person in your career and why?
Far and away my husband has been the most influential person in my career. He's been there since the beginning and always supported all of my goals no matter how crazy they seemed.
Biographical Notes:
Haley is a 2-time World Champion swimmer, 4-time National Champion, NCAA All American, NVAL All Star team member and a 2004 Olympic Hopeful.
 Interview with Dave Scott
February 17, 2004
What is your (or your athletes) biggest training obstacle and how do you surmount it?
Developing confidence! I use specific Marker Sets during training. These cross-reference their heart rates, distance traveled and perceived exertion. These sets enhance their year-long confidence building. The intensity can vary between aerobic to anaerobic tests.
How did you discover the Vasa Trainer and how has it benefited you?
We discovered each other! Rob Sleamaker introduced me to the first prototype. I was hooked.
Why should triathletes use the Vasa Trainer?
I recommend the VASA Trainer for distinct reasons:
- To prevent rotator and upper back injuries. Exercises that strengthen the muscles around the shoulder girdle are vulnerable to the triathletes. The majority of the athletes do too much freestyle with improper technique - so strengthening the support muscles is critical.
- Technique mastery - emphasizing a high elbow catch and a complete finish enhances the neuro-muscular patterning. Maintaining proper technique with tension heightens the perception of the triathlete.
- Strength - Prescribing a set protocol is a prerequisite for the triathlete. There isn't a better piece of equipment to replicate stroke technique and increase their strength.
What would you recommend as the ideal Vasa Trainer workout for triathletes?
Depends on the season. Here's a suggestion for an early season set.
- Set the height to the 4th or 5th level with one stretch cord attached
- Do a set of 30 freestyle pulls. Rest interval 30 seconds then a set of 10 tricep extensions (all lying in a prone position). Rest interval 40 seconds then repeat the set 10 times.
What's your advice for staying motivated and focused on goals for training and racing?
Set up specific marker sets that measure your improvement. Look at the number of reps, sets, distance covered, perceived exertion and heart rate. You may only select 1 to 3 of these but repeat the set every 7 to 10 days.
Biographical notes:
Dave Scott began his triathlon career by making history. From 1980 to 1987, he won six Hawaii Ironman World Championships. In 1994, at the age of 40, he shocked the triathlon world by placing 2nd overall in the Ironman. Throughout his 20 plus years of racing, Dave has developed a much broader perspective on triathlon. He has become one of the premier speakers and ambassadors for endurance sports. He is the epitome of a leader and coach – charismatic, intelligent, and well respected. Presently, Dave is focusing his talents on coaching, fitness consulting, motivational speaking and corporate engagements. Dave continues to draw the largest of audiences wherever he appears.
To read more about Dave Scott, go to: www.davescottinc.com.
 Interview with Dr. Glenn Gero
January 15, 2004
What is your (or your athletes) biggest training obstacle and how do you surmount it?
The biggest obstacle with many fitness enthusiasts is maintaining focus and enthusiasm in regards to their training regimen and overcoming physical and mental stagnation. By having access to a variety of quality fitness equipment, varying training routines, maintaining a training log and continually challenging oneself are keys to sustaining optimal fitness, transcending performance blocks and maintaining robust vitality.
Who has been the most influential person in your career and why?
Forty-four years ago when I was twelve years old, I overheard an unknown woman telling her friend, "look how fat that boy is." That woman changed my life forever. I then discovered the magazines published by Joe Weider. The next year I broke the junior high school record in the 60 yard dash. I've been an athlete and fitness enthusiast ever since.
How did you discover the Vasa Trainer and how has it benefited you?
I had received several unsolicited mailings, each of which peaked my curiosity. I finally took the 'plunge.' While I own over 90 pieces of quality exercise equipment, Vasa trainer is still my favorite. It works my body the way I move. I attribute my youthful vitality, sustained strength levels and muscular endurance to my Vasa Trainer.
Why should people use the Vasa Trainer? What would be 2 other pieces of equipment you would recommend to compliment Vasa Trainer workouts?
One can get a time-efficient, high-intensity and functional workout in as little as10 to 15 minutes a day. Augmented with stability balls, medicine balls, a rowing machine (Water Rower or Concept 2) and a lateral movement trainer such as a slide board or Skier’s Edge.
What would you recommend as the ideal Vasa Trainer functional workout for general fitness?
It depends on one's individual physical demands and capabilities. My favorite Vasa workouts include: butterfly and breaststroke movements, pull-ups, alternate bicep curls, tricep extensions, chest flyes, shoulder lateral raises, presses and one-legged plyometric squats. I constantly vary my movements, speed and resistance settings to avoid adaptation. I never rest between sets or exercises to enhance muscular endurance.
What's your advice for staying motivated and focused on goals for training and racing?
Write down your long-term and short-term goals. Keep these written goals in a convenient location and refer to them on a regular basis. Recite positive affirmations which serve to motivate and maintain focus. Keep goals realistic, but challenging and have a vivid visualization of their attainment. Keep accurate records of accomplishments, training times and physiological response to training. Additionally, have access to a variety of quality fitness equipment, vary training routines, maintain a training log and continually challenging oneself are important keys to sustaining optimal fitness and performance.
Biographical Notes:
Board-Certified & Licensed Doctor of Naturopathy
MS/Nutrition & Botanical Medicine
Registered Nutritional Consultant
Master Herbalist
NASM personal trainer, Certified Fitness Therapist
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Glenn B. Gero, N.D., R.N.C., M.H., C.E.S.
Holistic Naturopathic Center
256 Colfax Avenue, Clifton, NJ 07013
973-471-5758
NJnaturaldoc@aol.com
www.holisticnaturopath.com
 Interview with Donna Kay Ness
February 2, 2004
What is your biggest training obstacle and how do you surmount it?
My biggest training obstacle is time. My life is a constant juggling act; however, with the support of my husband and daughter, I am able to fit in the necessary training. For the most part, my training is based on quality over quantity.
Who is the most influential person in your career and why?
Karen Smyers has been the most influential person in my career. Karen has been at the top of the sport of triathlon for well over a decade. Throughout her career, she has excelled at both long and short course racing. She continues to come back strong after multiple set backs including; severing her hamstring on a pane glass window, a cycling accident with an 18 wheeler and battling thyroid cancer. Karen always maintains a positive attitude in the face of adversity. Oh and did I mention she’s a Mom too!
How did you discover the Vasa Trainer and how has it benefited you?
As an Exercise Physiologist at Springfield College, I utilize the college pool for much of my swim training. The SC swim team uses Vasa Trainers on a regular basis.
The Vasa Trainer has benefited me by strengthening my swim specific musculature, thus allowing me to swim longer distances faster with less fatigue. It has also enabled me to focus on technique by allowing me to view my stroke and make adjustments with the use of a mirror.
Why should triathletes use the Vasa Trainer? What would be 2 other pieces of equipment you would recommend to compliment Vasa Trainer workouts?
Triathletes should utilize the Vasa Trainer to supplement their pool/open water workouts. Dry land training using the Vasa Trainer is not only functional and task specific, but also convenient and time efficient.
For athletes over forty years old, such as myself, strength training exercises using the Vasa Trainer are necessary to maintain muscle mass which otherwise decreases every year after the age of 35.
As a triathlete, the 2 other pieces of equipment I would recommend to compliment Vasa Trainer workouts would be a treadmill and bike trainer. These 3 pieces of equipment are an essential part of cold weather training, an absolute necessity in the Northeast.
What would you recommend as the ideal Vasa Trainer functional workout for triathletes?
I would recommend a strength workout, which takes the triathlete through a technically correct swim stroke. Depending on the athlete’s conditioning and the resistance being utilized, multiple sets and repetitions would be recommended. During the off-season and pre-season, resistance training should focus more on muscular strength and power, whereas during the season, triathletes should focus on muscular endurance. Generally, the higher resistances (which should be achieved gradually) would require fewer repetitions to achieve muscular strength and lower resistances would require more repetitions to achieve muscular endurance. A triathlete should possess both muscular strength and muscular endurance.
What’s your advice for staying motivated and focused on goals for training and racing?
My advice would be to take a couple months off during the off-season. Maintain some type of aerobic base training, but do something fun and different and give yourself a mental and physical break from rigorous training. Also, be sure to set specific goals for your workouts and prioritize your races.
Championships & Titles:
Amateur World Championship, Hawaii Ironman
* 4 Time Overall Champion (1992, 1993, 1996, 2000)
* Set course record in 1993 at 9:51:12
National Amateur Championship
* 4 Time Overall Champion (1997, 1999, 2000, 2001)
USA Triathlon Female Amateur Triathlete of the Year
* 2 Time Winner (2000, 2001)
Notable Finishes:
* 5th Overall Ironman Canada 2002
* 8th Overall Ironman Florida 2002
* 10th Overall Ironman Florida 2003
* Ironman PR: 9 hours 48 minutes 48 seconds
 Interview with Paul Carter
February 5, 2004
What is your biggest training obstacle and how do you surmount it?
My biggest obstacle is having a way to train during off hours. I do a lot of running, weights and dryland exercises to compensate for that. The Vasa trainer is excellent for strength conditioning (I primarily use it to simulate the Butterfly pull-through) and core work. I hate sit-ups and using the Vasa sled gives me an excellent abdominal and back specific training exercise.
Who has been the most influential person in your career and why?
There have been too many to pick one.
How did you discover the Vasa Trainer and how has it benefited you?
I discovered the Vasa Trainer in a search to find a swimming specific trainer. I looked into a couple of types of training devices and chose the Vasa for a few reasons.
* It gave me the greatest ability to add resistance quickly to my exercises
* It was space conscious
* It was a great way for me to focus on the double arm pull through and recovery for the butterfly
* Lastly, it was fun
Why should swimmers use the Vasa Trainer?
For all the reasons above plus it is a great way to incorporate powerful exercises that mimic the pull of the stroke. Also, I like the foot platform and with that exercise gives swimmers a great way to mimic a powerful streamline push off from the wall which has become essential to reach the top level in swimming.
What's your advice for staying motivated and focused on goals for training and racing?
Staying focused requires three things.
1. Knowing what it is that you want to accomplish;
2. Know how you plan to get there; and
3. Enjoying the journey from day one - making it fun!
Biographical Notes:
2003 – Set 6 World and National Records. (Injured 6 months of season.)
2002 – Set 12 Masters World and National Records. At the age of 45, became the oldest qualifier for the U.S. Open. Finished summer season with 2nd fastest personal best in the 100 Meter Butterfly (56.42) which was a Masters Age Group World Record by 4 seconds and also the third fastest Masters 100 Meter Butterfly ever swum.
2001 – Began Swimming Comeback. Set multiple Master's World Records. Voted Southern California Aquatics "Swimmer of the Year".
July 22, 2001- Became the oldest (by 21 years) to make the Consolation Finals in the 100 Meter Butterfly against Olympic and World Class competitors. Broke the Master’s World Record by 5 tenths of a second.
June 24, 2001- Began training with the USC College/Olympic team under 2000 Head Olympic Coach Mark Schubert and Assistant Larry Lebowitz.
May 27, 2001 - Became the oldest Finalist (by 22 years) at US Swimming's Speedo Grand Challenge. Finished 4th to 3 World Ranked Swimmers. Two were members of a 2000 Olympic Team and one was a Silver Medalist.
2000 – Began swim training after a 13-year hiatus.
1989 – Ranked as the oldest U.S. National Swimming Championship Qualifier – Two top 75 World Time Rankings in the 100 and 200 Fly.
1988 – Became the oldest U.S. National Swimming Championship Qualifier.
1986 – Achieved World Ranked Triathlete status.
1980 – Became an Olympic Trial Qualifier in the 200 meter Butterfly.
1978 – Member of the NCAA Championship Tennessee Swim Team.
1976 – Received All American Honors 200 Butterfly. Became an Olympic Trail Qualifier in the 200 meter Butterfly. Awarded “Hardest Worker” University of Tennessee.
1975 - 1979 – Member of the University of Tennessee Swim Team.
1975 – Became National YMCA Champion 200 Butterfly (National Record)
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Paul V. Carter
1223 Federal Avenue - Suite 308
Los Angeles, CA 90025
310-877-4784
www.paulcarterswims.com
 Interview with Steve Myrland
January 15, 2004
What is your (or your athletes) biggest training obstacle and how do you surmount it?
More and more, I find the greatest obstacle to excellence with the athletes I work with is the mental approach they bring to training. In general, this is a more pronounced problem for "game" athletes than it is with "race" athletes, because games provide easy excuses for failure that do not necessarily hit too close to home, as it were. "Our goalie was off, tonight;" "The ref was blind!" Coach made some dumb substitutions." (You get the idea.)
A racer (swimmer, biker, skier, rower, runner, skater, etc.) knows that, win or lose, it's all about what he / she did to get ready to race, so the credit (or blame) is something he / she must own, as well.
Too often, there is a disconnect between preparation and competition. When you get an athlete who understands the importance of training, you will have an enjoyable time coaching.
Who has been the most influential person in your career and why?
Vern Gambetta has been the most influential person in my own development as a coach: hands down. I have been fortunate to know and learn from many remarkable people (Jack Pettinger [swimming]; Kevin Constantine, Wayne Thomas [Hockey]; Chris Clark [rowing]; Martin Smith [Track and Field] to name only a few); but Vern really changed the way I do what I do by exploding the training horizon I was staring at. I am grateful that he has been willing to be such a patient and thorough teacher.
How did you discover the Vasa Trainer and how has it benefited you?
I first learned of the Vasa Trainer when I was assisting the University of Wisconsin Swimming team with dry-land training. Since I believe in sport-specificity, I was pleased to find a piece of training equipment that could (on dry land) mimic the demands of a water sport.
Why should athletes use the Vasa Trainer?
Once I got comfortable with the VASA TRAINER, I found so many ways to use it with sports other than swimming. It was especially useful in working with the rowing teams at Wisconsin because I could devise all sorts of ways to train strength and strength endurance in the transverse plane during the long, cold dry-land training time (November - February) where the rowing ergometer (sagittal plane) dominates. The VASA is such an expansively pliant device; you can come up with use upon use for the thing above and beyond the basics.
What would you recommend as the ideal Vasa Trainer functional workout for athletes?
I would shy away from trying to describe an "ideal" functional training session with the VASA as a universal prescription. It is so dependant on the sport and the individual. My suggestion would be to consider the physiological demands of the sport or event, and the strengths and weaknesses of the individuals you are training; then you can come up with ways to use the VASA to achieve training goals. I do like the jump-platform [foot platform] as an added accessory for almost all the people I work with. It's a great way to train power-endurance.
What's your advice for staying motivated and focused on goals for training and racing?
Motivation is such a personal thing. Truth is: I don't really get involved in motivating athletes. Far be it from me to try to persuade someone to train consistently and well. That said, if an athlete is motivated, and looking for help, I will do all I can to be a resource, ally, teacher, co-conspirator, you name it, in furthering their athletic ambitions.
Biography notes:
Steve Myrland is a conditioning, and performance coach for competitive athletes at all levels. Serving in this capacity with the University of Wisconsin (1988 - 2000), Steve assisted with Big-Ten and National Championship efforts in Soccer, Hockey, Cross-Country, Tennis, and Rowing. In 1993-94, he took a one-year leave-of-absence from the University of Wisconsin to work with the San Jose Sharks of the National Hockey League.
Through Steve’s close association with Vern Gambetta (Gambetta Sports Training Systems, Inc.) he has had the opportunity to work with the Chicago White Sox (Major League Baseball), the Tampa Bay Mutiny (Major League Soccer), and assist Vern with seminars and presentations on athletic performance.
Steve is the author of many articles on training; a member of the Editorial Board for Training & Conditioning magazine; the creator of several training products including the ABC (Agility, Balance & Coordination) Ladder, and the Smart Hurdle System, and the owner and manager of Myrland Sports Training, LLC in Middleton, Wisconsin. See his website at www.traintoplay.com.
Find out why Steve Myrland believes it is important to, “Create bodies that are completely adaptable rather than completely adapted” by reading: “Performance Training Applications of the Vasa Trainer”
Click here to send us your Vasa success story.
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