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Wolfpack Elite's Joao Mescolote on Training Speed, Underwaters, and the new "Speed Force" group
"Sometimes we would have like legitimately four or five different workouts for those four or five people.” - Joao Mescolote
SWIM NERD
October 29, 2024
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On the latest episode of Inside with Brett Hawke, we had the pleasure of catching back up with Joao Mescolote, who's now fully immersed in coaching with Wolfpack Elite at NC State in Raleigh, North Carolina.
They talk about everything from specialized training techniques to the mental resilience needed for peak performance.
You've probably seen Swim Coach Joao on Instagram, as he's had a long, consistent history of making videos about swimming and his journey in coaching.
Typical sprinters, Brett and Joao have a lot in common - their love for speed and flexing for pictures.
From Ball State to Wolfpack Elite
The journey from Ball State University to coaching Wolfpack Elite has been full of growth for Joao. When we last heard from him, Joao was finishing his master's degree. Now, he's coaching some of the best swimmers in the country, including Capt. Kat Berkoff, Rhyan White, and a pair of promising Brazilian swimmers. He described how the transition has been a learning experience, especially working alongside established coaches like Braden Holloway, and helping swimmers like Breno Correia adapt to a new training culture.
Breno Correia
Joao touched on the unique challenges of coaching professionals alongside collegiate athletes, emphasizing the individual needs of each swimmer. At Wolfpack Elite, it’s all about tailor-made workouts - some pros train separately from the college kids, with customized training schedules that balance intensity and recovery.
"Sometimes we would have like legitimately four or five different workouts for those four or five people.”
The Importance of Underwater Development
Brett and Joao dove deep into the topic of underwater development. Joao explained that at Wolfpack Elite, athletes work tirelessly on underwaters, with drills focusing on strength, flexibility, and kick counts. The emphasis is on developing powerful and efficient underwaters through a mix of resistance training, power work, and lots of attention to detail. They discussed how training tools like resistance socks, parachutes, and even heavy kickboards are used to challenge swimmers in new and innovative ways, helping them gain an edge in underwater kicking.
The Mental Game: Balancing Patience and Drive
As Brett typically likes to do, they dive into the mental aspect of swimming. Brett and Joao talked about the importance of patience, not just for the swimmers but also for the coaches and even the parents. Many young swimmers and their parents want quick results, but Joao emphasized that developing skills like underwater kicking and sprinting takes time. Drawing from his own experiences, he discussed how different athletes respond to the pressures of high-level training, with some thriving under intense schedules while others need a more measured approach.
Training Smart: Quality Over Quantity
They also explore how training for elite sprinters has evolved, focusing on quality rather than just endless volume. Joao described how they incorporate tools like resistance socks and parachutes into workouts, but ensure that rest and recovery are equally prioritized. Training sessions are designed not just to push athletes to their limits but also to teach them about pacing, technique, and the right way to execute powerful movements.
Brett and Joao agreed that sometimes it’s more effective to have longer rest intervals between high-quality efforts, rather than piling on yardage just for the sake of it. This approach leads to better engagement from swimmers and helps prevent burnout, which is critical for both college athletes and professionals aiming for longevity in the sport.
The Growth of Wolfpack Elite
Joao also discussed the growth of Wolfpack Elite’s brand, sharing some of the exciting new initiatives they’re working on. One standout is the launch of a sprint team for high schoolers called the “Speed Force.” This program offers a specialized sprint-focused workout once a week for local swimmers who want more targeted sprint training beyond their regular club practices. Already, the program has seen success, with swimmers hitting personal bests in-season.
A lot has changed since I visited NC State 7 years ago. Cullen Jones was still training. Todd DeSorbo and Bobby Guntoro and Gary Taylor were there. So were Brandt Nigro and Lyle Robelot.
Joao is just so incredibly passionate about swimming and coaching - I believe he picked the perfect place to continue his professional coaching journey.
Enjoy!
Catch the Full Episode:
Time Stamps:
00:00 Hello Joau 01:14 Wolfpack Elite 03:20 Underwater SPEED 06:22 Kick Count 08:53 Mechanics of Underwater Kick 11:35 Development Takes Time 14:23 Resistance Training 19:44 Play 24:48 The Pro Schedule 28:46 More recovery, less volume 33:02 Lazy Swimming 37:10 Specificity 39:40 Suiting up in Practice 42:47 Long rest intervals 49:41 Fear of too much rest 54:34 Speed Force
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