SUMMER 2016 ISSUE2016 DEPED PALARONG PAMBANSA SPECIAL

KEEP CALM AND HYDRATEGet to know why hydration is key to every athlete.

STRENGTH AND CONDITIONINGLifting and the myth of “getting heavy”

COVER STORY Swimming bright under the Sun

BE SEENDepEd Palarong Pambansa 2016

SWIM KIDSLook at the future of the sport right here!

Arena Max Life Trainning Suit for men and women. Other products used on this issue: Arena Aqua Pro Ex Suit for men and woman; Arena Multi-use bag; Arena Silicon Swim Cap; Arena Cobra Ultra Mirror Googles

All Contents copyright 2016, Reserved for SPORTS ‘R US MARKETING AND EVENTS

GROUP. No part of this magazine may be used or reproduced in whole or in part, without the

expressed written permission of SPORTS ‘R US MARKETING AND EVENTS GROUP.

In this summer issue, we feature two of the most promising young swimmers in the country, Raph Santos and Janelle Lin, both of whom made a splash in this year’s Palarong Pambansa. To make things more interesting we look into both their lives as a swimmer and even more! It’s really a surprise to see such young individuals be so mature in their own right. To all the kids out there, may this issue serve as an inspiration for you to keep working hard to reach your dreams, but more importantly just have fun under the sun this summer!

JOHAN AGUILAR

Community Editor: JOHAN AGUILARManaging Editor: EDA GOLOYArt Director: REGGIE GOLOY

Marketing and Events Group: SPARKS OOHEditorial Assistant: REYLYN CRUZ

Contributors: HARVIE DE BARON and CHAPPY CALLANTASocial Media Specialist: BEN FRANCIA

Publisher: SPORTS ‘R US MARKETING & EVENTS GROUPPhotographer: PAT GOLOY

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Funny thing is, swimmers often forget to hydrate when they’re in the water. And here’s why it’s such a big no-no

by harvie de baron | Sports Nutritionist

Keep Calm and Hydrate

In the past few years, summers in the Philippines have grown hotter and hotter. There was even a day in April where the heat index (heat felt by the body) was recorded to be 45 °C! With the rising temperatures, how is a swimmer affected, and what steps should be taken to ensure that performance is not compromised?

THE MOST DEHYDRATED OF ALL ATHLETESDid you know that the swimmer is considered to be the “most dehydrated athlete” in the sports world? Because a swimmer is always in the water, sweat is often not seen and therefore hydrating during training is overlooked. The swimmer may not know it, but the heat combined with lack of hydration may already be affecting their performance.For example, let’s say a swimmer goes

through the normal routine of training without thinking of taking sips of water. By the time training ends, a mad rush to shower and change is next wherein drinking may be overlooked again. After showering, some swimmers mingle and chat with their teammates while changing… and there is still no sign of effort in hydrating. By the time the swimmer gets home, he would be dehydrated. Why isn’t that good? Read on.

EFFECTS OF DEHYDRATIONSigns of dehydration include light to severe migraine attacks, dry mouth, dry skin, tiredness or sleepiness. Truth is, something as simple as dehydration may be the culprit as to why you aren’t recovering well. Dehydration may also cause irritability, thus if your athlete is always irritable (apart

from other causes such as puberty, etc.), maybe it is time to make sure he drinks often!Also, since being dehydrated prevents a person from recovering well, the effect is cumulative. Let’s say that today you didn’t hydrate well, the next day you lack sleep, and the next day you still didn’t hydrate well, that would be 3 days compounded of not being able to recover well. Not recovering well means your performance during training and even up to competition day is compromised.

HYDRATION IS KEYSo the question now is “How do I keep hydrated?” Here are 3 key ways to keep your body from going dry:

• SIPS OF WATERDuring training sessions, encourage your swimmer to have a jug full of water to take sips from in between laps. Little sips make a huge difference. It can spell the difference between a migraine attack and a well-recovered body.

• WATER DUNKApart from the jug for sipping water, make sure your swimmer has a spare jug meant to be used exclusively for pouring water over their head. This is to cool off the body’s core temperature.

• STAY HYDRATED OUTSIDE OF TRAININGMake sure your swimmer stays hydrated even outside the pool. They should make a conscious effort to drink water every 10-15 minutes. Set an alarm on your phone if you must. Also, just because sweat is absent, it doesn’t mean there is no longer any need for hydration. Staying in an air-conditioned room is also a surefire way to get dehydrated.

CONTACT THE AUTHORYou may reach Harvie de Baron through email (behealty@

baronmethod.com); Facebook (baronmehod); Instagram and Twitter (@baronmethod) for more information about his nutritional services.

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HIGH PERFORMANCE

Coach Chappy Callanta is the Fitness Program Director of 360 Fitness Club. You may get in touch with him by e-mail at cscallanta@gmail.com or chappy@completethecircuit.com

As a strength and conditioning coach, one of my initial challenges with working with swimmers is their preconceived notion that lifting will get you bigger, or heavier to be exact. Swimmers have always been afraid of this because they think it will slow their lap times down. This is why we mostly see swimmers working with body weight exercises and bands during “dry land” training. Here are a few facts on lifting that will help ease your fears and pick up a dumb bell in your next strength and conditioning session.

1. IT WILL GET YOU BIG, BUT… True, weightlifting will facilitate a muscular response where you will see adaptations where your muscles will increase in mass. However, with that increase in mass, also comes an increase in strength. The trick is to make sure that the volume and intensity of the workout is set for strength, and not so much for hypertrophy. Mind you that hypertrophy, or the increase of muscle mass will still occur however, it will

not be to the extent that performance will suffer if the program is done correctly. Compound movements like deadlifts, squats, presses, and thrusters should be included with the goal of getting adequate in form, rather than “working out to failure”. Lifting properly not only gets you strong, it also increases your range of motion and won’t result in making you stiff or inflexible, if done properly.

2. POWER IS EQUAL TO STRENGTH OVER TIME Especially for sprint swimmers, this is something to consider. The equation for power has strength as one of the factors. This means that you can’t have power if you’re not strong. There are a lot of ways to get strong. True, body weight training and bands play a big role, and in fact we incorporate a lot of this in our workouts. However, it will be foolish not to use weights for some movements, specifically when targeting the powerful hip muscles. This is why one thing we always have in our training programs are kettle bell swings.

3. IT’S NOT EVERYTHING THAT YOU DO When I work with swimmers, we lift, but that’s not all that we do. I’d say it’s about half or less than half of the total programming. There are movement and corrective exercises, core and pillar exercises, bands, plyometrics, and medicine ball exercises making up majority of the sessions. But the bottom line is we always lift. I believe that a session must touch on a lot of different parameters for it to be successful in translating into improved performance.

4. TIMING IS CRUCIAL During the initial parts of a strength program for swimmers, when the main meet is more than 3 months away, I allow a bit of hypertrophy to occur, without sacrificing power. This added mass and muscle glycogen will even help the athlete as the gruelling part of swim training begins, as it gets closer to the main season. They will gain a few pounds of muscle, but by the time the meet comes, and with a proper nutrition program, they will be back to competition weight while still maintaining their power and strength. Timing is crucial in this regard and good strength coach must know when to load (far from the competition), and when to decrease volume but increase intensity (closer to the competition). 5. IT’S SAFE, IF… As you can see from my first point, you can’t just go to the gym by yourself and decide you want to lift weights to get better times in the pool. That’s an irresponsible way to go about it. The better way is to get a reputable strength and conditioning professional who knows the needs of your sport, and can design a specific and relevant program that can help you get to your goals safely. This is especially the case when working with younger swimmers. In our facility, we do not allow competitive swimmers to workout without the guidance of one of our coaches because safety is the number one priority in the weight room.

by coach chappy callanta| fitness coach

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LEARN MORE ABOUT THESE YOUNG SWIMMERS THAT MADE A SPLASH AT THIS YEAR’S PALARAONG PAMBANSA

BY JOHAN AGUILAR

The summer heat is on. Most kids are on summer break, but for most swimmers, it’s the start of summer training wherein swimmers take a break from school, and focus more on swimming trainings in preparation for the big competitions for the year. As swimmers, it’s usually an intense period of training, waking up in the morning to train, then back at it during the afternoon to train once again. It’s a big sacrifice considering that most students are on vacation or simply just enjoying their summer break. But this is what makes swimmers special: their ability to remain focused and their willingness to sacrifice their near-term happiness for their long-term goals and aspirations.

For swimmers Raphael Santos and Janelle Lin, the Palarong Pambansa has served as a stepping stone for them to reach greater heights. As young as they are, it indeed takes sacrifice for them to be where they are today. While most of their classmates in school are on break, Raph and Janelle have chosen to hone their craft and continue reaching for greater heights.

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Age: 13 | School: The Masters AcademyTeam: TOP Swim ClubProvince: Bulacan | Stroke: Freestyle*PALARONG PAMBANSA 2016 MOST OUTSTANDING SWIMMER ELEMENTARY DIVISION

For Raph Santos, it feels like it was just yesterday when he would be doing taekwondo instead of swimming, when he would eat whatever he wants instead watching his diet, and when he would be labelled as obese instead of someone who’s fit and ripped. “How time flies,” he says. Now, just four years from when he started swimming at the age of 9, Raph Santos is already making waves at age 13. Just a month removed from completing a sweep of the recently concluded Palarong Pambansa where he won 7 golds in 7 events, Raph has set his sights in achieving more lofty aspirations. Raph’s specialty is freestyle; this young swimmer from Bulacan has indeed made a splash in just his first year here in Manila.

FROM BULACAN TO MANILAJust like many other swimmers before him, Raph has made the bold and courageous move to transfer from Bulacan, his hometown, to Manila in search of better training guidance and the chance to also train with other competitive swimmers his age, with an aim of achieving his goal of someday making it to the 2024 Olympics. Although this will be a long journey, Raph knows that only time will tell. “In life, it’s all about timing and destiny. If you’re destined to achieve something, for as long as you put in the hard work needed, then only time and destiny will tell,” he says. His move from Bulacan to Manila also meant a change in lifestyle and his person as a whole. “Swimming has made me a better person, I learned how to socialize with others, be more focused and disciplined, and most importantly I’ve realized the importance of defeat,” he adds. True enough, defeats only make Raph hungrier for success.

THE HUNGRY SWIMMERBut then again, as hungry as he is in the pool, Raph is still that same boy from four years ago, who loves to eat and who loves to cook. As his passion for swimming and love for the sport grew, his passion for food and cooking grows as well. In fact, at just a tender age of 13, Raph has started his own food blog: www.thehungryswimmer.wordpress.com, where he shares his food trips and his daily encounters in the kitchen. “I love to experiment with different recipes, and cooking is actually my other passion aside from swimming,” he shares. It may seem that he is hungry for food all the time, but this hunger is also present with him whenever he swims. “Swimming can give me the opportunity to study in a good school here or abroad,” he says. “By being able to get in a good school, I’m able to pursue being a Michelin Star Chef one day and open my own restaurant.” PAST, PRESENT, AND THE FUTUREThe future looks bright for Raph. But somehow, Raph is still in the process of grasping what has happened in just a few years. His dream was to only make the top 8 in the Palarong Pambansa, but little did he know that this year, he’ll be crowned Most Outstanding Swimmer already. Then again, it’s the past that shapes who we are today. Raph actually recounts his defining and most memorable moment when he lost out on medals during the Hong Kong Mantas Meet. “It was during that time where I realized that I needed to improve and work harder as a swimmer. Losing actually enabled me to learn from my mistakes and become a better person and swimmer,” he shares. With that behind him, Raph is now training to qualify for his first ever SEA AGE Group this year. He knows it will take a lot of hard work and dedication, that’s why he always thanks his parents for sacrificing so much for him to reach his dreams. When asked how he felt when most kids are on summer break, he simply said, “For me all the sacrifice will soon be worth it, because it’s always special when you achieve something you’ve put all your effort and heart into.”AR

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Age: 11 | School: Genesis School DagupanTeam: Balon Dagupan Swim TeamProvince: Dagupan | Stroke: Backstroke, IM

If there were Jeremy Lin and “Linsanity”, then Janelle Lin might also fit that description. At just 11 years old, this baby-faced swimmer already has a lot of stories to tell. Janelle started swimming at the age of 8 mainly because she had scoliosis and asthma. Through swimming, Janelle was able to become more healthy and fit as she made her way up the ranks in her age group. But up until this year’s Palarong Pambansa, Janelle had only one bronze in the relay to show for. Seeking to make waves in this year’s edition, Janelle recounts that she almost did not even qualify for the games. “I got sick during the qualifying for Palarong Pambansa, and almost decided to pull out”, she says. But thanks to the encouragement of her coach, she pushed on and ended up qualifying for the Palarong Pambansa in all her events, paving the way to her breakthrough in this year’s competition where she won five individual medals. For Janelle, swimming was really meant for a healthier body, but it has definitely given her more than that.

NO PAIN, NO GAINJanelle actually lives and trains in Dagupan and represents Region 1. Unlike most students who would rather enjoy their school break, Janelle would actually rather go to swim trainings and enjoy the company of her teammates. “Swimming is actually an outlet for me to meet new people, have fun, stay healthy, and be productive with my time”, she adds. This is something special considering most 11-year-olds would rather stay at home and enjoy the break. Aside from her love for swimming, Janelle also makes sure she does well in school. “Doing well in school enables me to have a chance at a better future”, she says. When asked when there are times when she feels tired and ready to give up, Janelle simply says that, “Tired is actually a bad word because you always have to think that you can do it and be positive. The pains and challenges are there to make you stronger”, she notes. Seeing how much she improved in just a year says a lot about this girl’s work ethic. Drawing inspiration from her parents and teammates, Janelle has set her sights to someday making it to the Olympics. But to get there, she knows the amount of time and effort she needs to put in. As they say, “No Pain, No Gain”.

3R’S: RESPECT, REPETITION, REWARDRespect, Repetition, Reward are the 3R’s Janelle stands by. More than the awards and recognition, Janelle emphasizes that swimming is actually more than just winning. Her coach actually instilled the value of respect. “Respecting your teammates and coaches and repeating it day in and day out will eventually reward you in the future”, she says. For her, swimming has indeed made her into a better person. In fact, she’s now more disciplined and practices better self-control when needed. “Instead of getting frustrated when losing, I’ve learned to control and compose myself, look at where I can improve, and listen to my coach’s stroke correction to better improve my stroke and technique”, she shares. By respecting others and acknowledging her flaws, Janelle is slowly being rewarded with the fruits of her labor.

FOR THE LOVE OF THE SPORTThe Palarong Pambansa definitely served as a breakthrough for this baby-faced swimmer, but even with her recent achievements, Janelle knows that the journey has just begun. Even as she reaches for greater heights this year in the Gleague Nationals and the Milo Nationals, Janelle sees herself still swimming 5-10 years down the road because she simply loves the sport. “I love swimming because it makes me feel alive every day, I get less sick, and it is low-risk from injuries”, she mentions. Without swimming, she feels as if her day isn’t complete. Her passion for the sport runs deep, and even if everyone else is on summer break, Janelle feels as if she is having the time of her life enjoying her vacation with her teammates in the pool. “I look forward to swim training because I have fun and when I have fun, it does not feel like training anymore.” AR

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BE SEEN

NTT ASTC Subic Bay International Triathlon 2016

APRIL 15 - APRIL 17, 2016SUBIC BAY

2016 7th G-league Long Course Leg 1

APRIL 1-3, 2016 RIZAL MEMORIAL SPORTS COMPLEX

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BE SEEN

APRIL 12-15, 2016 | THE BICOL UNIVERSITY-ALBAY SPORTS COMPLEX

Elementary Boys Raphael Henrico Santos NCR 7 Gold

Elementary Girls Kyla Soguilon Region 6 4 Gold, 2 Silver

Secondary Boys Maurice Sacho Ilustre NCR 7 Gold

Secondary Girls Nicole Meah Pamintuan NCR 6 Golds, 1 Silver

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Krian Zhaeden Dela Cruz7 years old

Martheena Miel Bodegon9 years old

Hannah White3 years old

Max Bernard C. Macaraeg8 years old

Team: Blue Rays Swim TeamBirthday: February 20, 2009Favorite Event: BreaststrokeWhat I want to be when I grow up: DoctorPeople I look up to: Frances May Cabrera Hobbies: Swimming and ReadingWhat I love most about swimming: Swimming makes me relax

Team: Palawan Swimming ClubBirthday: April 27,2009Favorite event: FreestyleWhat I want to be when I grow up: To be a medical doctorPerson I look up to: My daddyHobbies: playing computer games and swimmingWhat I love most about swimming: It makes me fit and healthy and the friends I gained because of swimming

WANT TO BE SEEN IN SWIM KIDS? If you’re a swimmer 10 years old and below, email your answers to the above questions together with your photo to swim.mag.ph@gmail.com

Team: Casa Montessori InternationaleBirthday: August 26, 2012Favorite event: Freestyle and backstrokeWhat I want to be when I grow up: Swim for the PhilippinesPerson I look up to: My MummyHobbies: Swimming, running and eating What I love most about swimming: Swimming with my daddy and looking for turtles

Team: Ilocano Sharks Swim ClubBirthday: Dec 19, 2009Favorite event: Freestyle & Breast StrokeWhat i want to be when I grow up: To be a Dentist and race car driverPerson I look up to: Daddy BernardHobbies: Swimming and DrawingWhat I love most about swimming: Meeting new friends and playing inthe water