Michael K.

Director of Strength & Conditioning at the Rose Bowl Aquatics Center (2014 - present)
- Men’s and Women’s Swim, Dive, and Water Polo
- Masters Swim Team
- Rose Bowl CrossFit Head Coach

Aquatic Strength Coach: South Pasadena High School (2018 - present)
- Men’s and Women’s Swim and Water Polo.

NSCA Certified Strength & Conditioning Specialist (CSCS)
USA Weightlifting L2 Advanced Sport Performance Coach
CrossFit Level 1 Trainer
NESTA Certified Personal Trainer

Football (TE, DE)
Competitive Powerlifting
Competitive Olympic Weightlifting
Competitive CrossFit
Master Swim Sprinter (50/100 Freestyle and Breaststroke)

Spartan Race Competitor
- Sprint and Super

Sessions last typically one hour, though workouts can accommodate shorter or longer depending on the client's goals.

Sessions begin with a thorough dynamic warm up addressing the areas about to be worked and any present soreness or tightness, typically in habitual trouble areas.

After, generally the strength portion of the session will be first, as the client is fresh and able to accommodate larger loads. This is only a tendency, not a rule for my training. We will generally address the major tasks (for example, the major lifts, be they squatting or snatch or cleans) before the next phase where we move onto the supplemental movements that address specific weaknesses and also where sport-specific emphasis come into play (for example, for the Dive team I train I might do a circuit with hefty plyometric jumping as it's applicable to their sport, while the Water Polo team may do another auxiliary lift to emphasize shoulder stability).

Thirdly will be a cardio session, typically a rep-based or time-based circuit to build conditioning while the client is already taxed from the prior lifting. Together it builds an overall performance capacity.

Lastly, in every session, clients will be thoroughly cooled down and stretched to care for the areas worked. This will minimize soreness and expedite the recovery process.

This is a typical lifting/conditioning session, though sessions can cater to mobility, recovery techniques, and nutritional discussions if the client so desires.