CONOR CANTWELL - WILLIAM & MARY S&C COACH #146

<p>We sit down with Conor Cantwell — Associate Director for Sports Performance at William &amp; Mary, working with women&#39;s basketball, volleyball, and tennis, and PhD candidate researching heart rate monitoring in collegiate sport — to talk about submaximal fitness testing, aerobic conditioning philosophy, the strength erg as a fatigue tool, and what coaching in Ireland taught him that the US didn&#39;t.</p><p><br></p><p><strong>In this Playbook:</strong></p><ul><li><strong>Test Fitness Without Wrecking Your Athletes:</strong> Four minutes on a treadmill, once a week, in-season. Conor is building a PhD around whether a submaximal test can tell you as much as a VO2 max — without costing you the fatigue budget you don&#39;t have. The results might change how you set heart rate zones for every athlete on your roster.</li><li><strong>You Can&#39;t Fire a Cannon from a Canoe:</strong> Strength coaches love talking power. Conor loves talking aerobic base. He breaks down exactly how he builds the foundation in summer — MAS runs, bikes, strength ergs — and why recovery between Friday and Sunday games lives or dies on the work you did in July.</li><li><strong>The Strength Erg Is Not Just Cardio:</strong> Thirty seconds on, sixty off, three rounds — and Conor&#39;s watching two things: the ceiling and the decay rate. The equipment&#39;s new enough that most coaches haven&#39;t touched it. He explains the metric, the progression, and why it&#39;s quietly one of his best RTP tools too.</li></ul><p><br></p><p><strong>TeamBuildr</strong>⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠:</p><p>Coaches, revolutionise your training programs with their cutting-edge platform. Create and customise workouts, track progress, communicate effortlessly, and analyse performance data — all in one place. Take advantage of our 30-day free trial and see how TeamBuildr can elevate your team&#39;s performance.</p><p>Head over to ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠<a href="https://www.teambuildr.com/">⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.teambuildr.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠</a>⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and use code <strong>&quot;PACHALKUP&quot;</strong> for your 30-day free trial.</p><p><br></p><p><strong>Exxentric:</strong></p><p>Coaches, take your training to the next level with Exxentric&#39;s flywheel technology. The kBox and kPulley deliver eccentric overload that you simply can&#39;t replicate with traditional weights — building strength, power, and resilience in athletes at every level. Trusted by elite programmes worldwide, Exxentric gives you the tools to train smarter and keep athletes on the field.</p><p>Head over to <a href="https://exxentric.com/wpam_id/140/">⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.exxentric.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠</a></p><p><br></p><p><strong>Conor&#39; Social:</strong></p><p>Instagram - <a href="https://www.instagram.com/cantwellconor/#">@cantwellconor</a></p><p><br></p><p><strong>Manny&#39;s Social:</strong></p><p>Instagram — <a href="https://www.instagram.com/_coachmanny_/">⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@_coachmanny_⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠</a></p><p><br></p><p><strong>Enquiries: </strong><a href="mailto:mannysilveira@primitiveathletix.com">⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠mannysilveira@primitiveathletix.com⁠</a></p>