Bondi Blade

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250 days till which country will the Men’s 50 Butterfly Champion hail from? Comment your Country flag
15/03/2026

250 days till which country will the Men’s 50 Butterfly Champion hail from? Comment your Country flag

At the southern edge of Bondi Beach sits one of Australia’s most iconic ocean pools—Bondi Icebergs, a place where fitnes...
09/03/2026

At the southern edge of Bondi Beach sits one of Australia’s most iconic ocean pools—Bondi Icebergs, a place where fitness, ritual, and ocean energy meet. The club traces its roots back to 1929, when a group of dedicated winter swimmers challenged themselves to swim through the coldest months of the year. Nearly a century later, the whitewashed walls still hold that same spirit. Waves roll in from the Pacific and occasionally crash over the pool edge, while swimmers bask in the sun, coffee cups in hand, drifting between the rhythm of the ocean, the sauna, and the simple pleasure of being alive beside the sea.

Against this backdrop, the butterfly stroke feels almost ceremonial. Each powerful surge across the water cuts through the calm of the pool while the ocean breathes just beyond the wall. It’s a contrast that defines Icebergs itself—leisure and intensity, beauty and effort. As the waves spill over the pool and spectators lounge along the terraces, the moment becomes something more than training. It’s a reminder that swimming here isn’t just exercise; it’s a ritual woven into Bondi’s history—where strength, style, and the sea all move in the same rhythm. 🏊‍♂️🌊☕️

One day soon I’m going to write my entire life auto-biography, I’ve had a wild ride in between 🦋 laps. The pool and ocea...
24/02/2026

One day soon I’m going to write my entire life auto-biography, I’ve had a wild ride in between 🦋 laps. The pool and ocean has kept me alive, it’s my mental health therapy, it’s my identity, it’s everything and thank you for those that support my journey. You are my family, you are my team 🤝 I hope to see all those that want to@put in the work achieve a life of their dreams that I’ve had.

For now enjoy my latest training clips 🦹🏼‍♂️

19/02/2026

Distance per stroke in butterfly is one of the clearest performance indicators of true dolphin power. Before stroke rate ever climbs, before tempo becomes aggressive, the body must learn to travel. Each stroke should project you forward with authority — hips driving the cephalocaudal wave, chest pressing, core stabilising, and the kick finishing with conviction. When distance per stroke is high, it tells us the kinetic chain is organised: scapular control is transmitting force cleanly, the trunk is stable, and the dolphin tail whip is releasing energy without leakage. In simple terms, you are moving more water with less effort — and that’s the foundation of speed.

As we gradually increase stroke rate, distance per stroke becomes the benchmark that keeps us honest. If rate rises but distance collapses, you’re spinning your wheels. The goal is to preserve as much forward projection as possible while rhythm accelerates. This is where elite butterfly separates itself — the swimmer who can maintain distance while lifting tempo owns the water. Build projection first. Own the glide phase. Then layer speed on top of structure. When power and rhythm stay married together, your butterfly doesn’t just move fast — it travels with purpose.

At 97kg (214lbs) and sitting around 13% body fat, this phase of my evolution feels deliberate — not accidental. Every ki...
18/02/2026

At 97kg (214lbs) and sitting around 13% body fat, this phase of my evolution feels deliberate — not accidental. Every kilogram is earned tissue, not fluff. The goal isn’t just size, and it isn’t just leanness. It’s power-to-weight ratio. I want to move like a sprinter while carrying heavyweight muscle. Daily swimming sharpens the engine; structured land-based strength reinforces the chassis. My mornings are simple and disciplined — lemon, turmeric, and organic apple cider vinegar to support digestion and keep inflammation low — while the real work happens through repetition in the water and intelligent mechanical loading on land. A little extra maintenance around the midsection isn’t weakness; it’s feedback. Adjust, refine, move forward.

The biggest variable in this transformation hasn’t been volume — it’s standards. Joint health is non-negotiable. Scapular control, thoracic mobility, hip integrity — these foundations decide whether muscle becomes usable force or dead weight. I prioritise straight-arm strength, controlled eccentrics, and mobility flows that protect connective tissue before chasing output. When the joints are clean and stable, power transfers efficiently through the kinetic chain — from catch to core to dolphin kick. That’s how you build a high-output engine without burning it out. Strong is good. Lean is good. But resilient, mobile, and mechanically sound? That’s elite.

Swimming has evolved far beyond endless laps and oversized yardage. Modern sprint performance is a collision of biomecha...
13/02/2026

Swimming has evolved far beyond endless laps and oversized yardage. Modern sprint performance is a collision of biomechanics, strength science, hydrodynamics, and neuromuscular precision. The days of relying purely on feel in the water are gone—today’s sprinter must be a complete athlete. That means mobility to access range, structural integrity to hold shape under pressure, and elastic strength to release power without leakage. Sprint butterfly in particular exposes every weakness. If posture collapses, propulsion stalls. If the scapula loses control, the kinetic chain fractures. Speed is no longer just about how hard you pull—it’s about how efficiently your entire system transfers force through the body and into the water.

For me, achieving speed has always meant chasing the most optimised power-to-weight ratio possible. The benchmark? The full planche. This straight-arm calisthenics position is a perfect land-based mirror of the high-output phase of the butterfly stroke—shoulders protracted, core braced, pelvis aligned, force projected forward without bend or break. When you can suspend your bodyweight horizontally through the serratus anterior, anterior core, and shoulder girdle, you build the exact structural tension required to vault across the surface in butterfly. It’s not bodybuilding. It’s not isolated strength. It’s integrated, closed-chain power. Sprint swimming has evolved—and so must the sprinter.

Do you guys like the colour scheme for an apparel run?
09/02/2026

Do you guys like the colour scheme for an apparel run?

Our latest research release consolidates years of applied biomechanics, coaching observation, and performance testing in...
27/01/2026

Our latest research release consolidates years of applied biomechanics, coaching observation, and performance testing into a complete 83-page textbook on short-axis propulsion and mode science. Built on science-backed literature, it clarifies how elite butterfly speed is created through precise timing, coupling, and force transfer along the kinetic body wave—especially under fatigue. This work moves beyond abstract theory, offering coaches and swimmers a clear lens on why butterfly breaks down and how to restore efficient, repeatable power. 👉 Explore the full release at Stan.store/bondiblade.

At the heart of the textbook is our closed-chain Dolphin Power Flow vinyasa, a land-based system engineered to mirror the exact demands of butterfly when early vertical forearm catch, trunk-arm coupling, and scapular control are non-negotiable. By training these critical positions on land—with load, timing, and intent—we prime the nervous system and connective tissues to express clean propulsion in the water. This is the bridge between research and real speed. Access the complete system and textbook now at Stan.store/bondiblade

The work we’re doing right now on Dolphin Power training sits at the sharp edge of swimming biomechanics. Our research i...
21/01/2026

The work we’re doing right now on Dolphin Power training sits at the sharp edge of swimming biomechanics. Our research into the kinetic body wave—short-axis butterfly mechanics, timing, and force transfer—has brought us closer than ever to true optimisation. Coming in at 97 kg (214 lbs), this phase represents one of the longest arcs of refinement in my career: stripping back inefficiency, restoring rhythm, and rebuilding power where it actually matters. Butterfly is not about brute strength; it’s about the clean transmission of energy through the spine, hips, and water. The dolphin wave doesn’t start at the feet—it’s born in intent, alignment, and timing, then expressed through the whole body as one coordinated blade.

This year marked a critical comeback. Dropping over 10 kilograms while adding serious lean muscle, I’ve rebuilt myself with resilience as the priority—bulletproof joints forged through straight-arm calisthenics and uncompromising bodyweight conditioning. The result is a body that can absorb load, return force, and repeat it day after day. Results always speak, and what you’re seeing now is the master’s version of me: refined, durable, and dangerous in the water. The images capture that truth—dolphin power in motion, and my trademark dolphin power yoga priming the system before the strike. The blade is coming for all the glory this year. 📷

True dolphin power isn’t a kick — it’s a torque wave 🐬⚡When the scapulae glide and wrap, they load the trunk like a spri...
06/01/2026

True dolphin power isn’t a kick — it’s a torque wave 🐬⚡
When the scapulae glide and wrap, they load the trunk like a spring. That rotation doesn’t stop at the ribs — it feeds straight into the transverse abdominus, creating tension without stiffness, power without rush.

This is the foundation of the dolphin power flow 🌊
Scapular control sets the wave, the core transmits it, and the body releases it as one continuous motion. When those links are clean, torque multiplies through the entire system — effortless, elastic, and fast.

Do you have 🦋 Rythym ❓So You’ve seen the biomechanics in the slides—now it’s time to train the flow.Don’t let energy lea...
21/12/2025

Do you have 🦋 Rythym ❓

So You’ve seen the biomechanics in the slides—now it’s time to train the flow.
Don’t let energy leak out of a disconnected core. Grab my FREE “Dolphin Power Flow” resource to learn the drills that build that rhythmic nucleus.
🔗 Download it for free straight from my Stan Store via the link in bio.

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