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Marius Kusch and Elliot Ptasnik’s Guide to Sprinting

This week we’ve got the duo from Queens University of Charlotte.

Pro swimmer Marius Kusch and Coach Elliot Ptasnik dive into the unconventional methods that have taken Marius from considering retirement to achieving personal bests at the recent World Cups.

They discuss Marius's return to competitive swimming, his decision to focus on sprint events, and how Elliot's coaching approach emphasizes quality over quantity. They break down how efficiency, power, and mental calmness are key factors in Marius's recent success.

Their unique approach to training, emphasizing power, efficiency, and minimal volume, have set them apart as a leading figure in modern sprint swimming. 

The 3 Pillars of Speed

Marius’s training approach is built on mastering three key pillars: efficiency, power, and speed. Each of these aspects is given dedicated attention to ensure optimal results.

Efficiency training focuses on maximizing each stroke to cover more distance while using fewer strokes, which involves holding the most water possible and avoiding unnecessary movements.

Power is emphasized through tools like the power rack, where Marius uses high resistance to build explosive strength both in and out of the pool.

Finally, speed work is about executing quick, precise movements, often using specific drills and resistance gear to simulate race-like conditions.

By focusing on each pillar individually, Marius ensures that his overall sprinting ability is well-rounded and fine-tuned for competition.

Training like a “Lone Wolf”

A unique aspect of Marius’s training approach is the balance between independence and expert guidance from Elliot.

He enjoys spending time training alone to have full control over his routine, allowing him to focus on very specific weaknesses and experiment with different techniques that work best for him. This autonomy not only strengthens his awareness of his own body but also boosts his motivation, as he takes ownership of his own development. In tandem, coach Elliot joins Marius for later stages of training to fine-tune these techniques and add his expertise to the mix.

This combination of independence and professional guidance helps Marius remain flexible, confident, and effective in his training.

Throwing Away Schedules

Communication plays a vital role in Marius’s training, with adjustments being made in real-time based on how he feels physically and mentally.

Unlike traditional training programs that follow strict schedules, Elliot and Marius prioritize how the athlete feels each day. For example, if Marius feels especially tired or senses a risk of overtraining, the workout is adjusted to focus on skill and technique rather than power. Similarly, if Marius feels fresh and explosive, the training may focus on full-speed efforts to harness that energy. This flexibility ensures that every session is optimized for maximum benefit, reducing the risk of injury and maintaining Marius's motivation

It’s a continuous feedback loop, which keeps training responsive to the demands of Marius’s body.

The Art of Controlled Sprinting

Marius has perfected the concept of sprinting while staying controlled—a critical skill for excelling the 50’s.

This skill allows him to swim at top speeds without depleting all his energy reserves. It involves mental and physical techniques to stay relaxed even at high speeds, such as maintaining a smooth and natural stroke and avoiding unnecessary tension in the arms or shoulders.

By mastering this, Marius can maintain the technical precision required for sprinting, ensuring that every movement is efficient without losing speed. In races, this means that even when competing in multiple heats or finals on the same day, Marius can consistently perform without fatigue overtaking his technique.

This balance between speed and control is what allows him to be competitive throughout the entire event, including prelims and finals.

Cross Training for Endurance

Marius & Elliot take a unique approach to aerobic conditioning by integrating cross-training activities outside the pool, such as cycling.

Instead of traditional, high-volume swim sessions, he focuses on building endurance through varied, high-impact activities that maintain his cardiovascular fitness without compromising speed. By spending 20-30 minutes on a stationary bike 2-3 times per week. Marius keeps his aerobic system strong while avoiding the fatigue often caused by high-mileage swim training.

This combination ensures that Marius stays fit, fresh, and ready to perform at his best, making every training session count while optimizing both his power and speed.

Enjoy!

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Time Stamps:

00:00 Hello Elliot & Marius 02:24 Times at World Cup 05:10 Focusing on the 50s 06:17 Three Pillars 07:45 Fitness Outside the Pool 11:24 Coming up with the formula 13:43 Weekly Schedule 17:24  Volume of Speed Efforts 19:40 Life and Training 23:10 McEvoy and Proud 25:42 Speed Endurance and Staying Calm 27:46 Not Caring About Times 28:56 Easy Speed 31:32 Relaxation in All-Out Efforts 34:34 Resistance Work 39:17 Rest 43:08 Drop from Training to Race 48:28 50 Tempo 50:53 Arm Recovery 52:01 Noe Ponti 53:02 Hips in fly 54:00 Catch 55:55 Thanks Elliot & Marius