About OXOLT
Strength & Conditioning for Masters Swimmers
At OXOLT, we are dedicated to helping competitive masters swimmers unlock their full potential in the water. Our mission is to empower swimmers to achieve peak performance through science-backed strength and conditioning programs tailored specifically for the demands of competitive swimming. Whether you're aiming to shave seconds off your race times, enhance your stroke efficiency, or prevent injuries, OXOLT is here to support your journey.
As masters swimmers, you understand the importance of staying strong, agile, and resilient. We create personalized programs designed to complement your swim training, focusing on improving your power, endurance, and overall athleticism. With OXOLT, you'll be equipped to dominate your next competition and achieve your swimming goals.
Welcome to OXOLT, where we believe in unlocking the athlete within everyone. I'm Nathan Oxford, the founder of OXOLT Performance Strength and Conditioning. With a background in competitive sports and extensive experience in strength and conditioning, I am passionate about helping individuals achieve their full potential.
I have proudly represented Great Britain and England in both swimming and powerlifting. My achievements include breaking the British Junior Record in backstroke swimming, winning the World Masters Swimming Championships, and setting a competition best performance record at the same meet. In powerlifting, I have represented England at the Commonwealth Powerlifting Championships, winning gold in the bench press and securing 4th place at the European Bench Press Championships 2023, where I also broke the North Midlands Bench Press record (M1, 105kg category).
I hold a Masters degree (with distinction) in Strength and Conditioning, and I support a number of sports teams with their strength and conditioning programmes. My experience includes working with Swim England at numerous age group and youth training camps.
I invite you to join us and transform your fitness journey into a celebration of everyday athleticism and achievement. Let's work together to build the strength, endurance, and confidence needed to excel in any sport or physical endeavour. Welcome to OXOLT, where your potential is our priority.
Why Masters Swimming choose OXOLT
Masters swimmers face unique challenges—balancing the demands of training with everyday life, minimizing the risk of injuries, and striving for continuous improvement. OXOLT's programs address these needs by focusing on:
Power Development: Build explosive starts and turns to gain an edge in competition.
Injury Prevention: Protect key areas like shoulders, hips, and lower back with targeted strength and mobility exercises.
Stroke Efficiency: Improve functional strength for stronger pulls and kicks in the water.
Longevity in the Sport: Maintain peak performance while reducing wear and tear on your body.
Our Training Philosophy
OBJECTIVE.
Train for an Objective with intent.
Every session targets specific swimming performance goals, such as faster sprints, improved endurance, or injury recovery.
MOVEMENT.
Movement not muscle.
Programs focus on movement patterns that translate directly to swimming efficiency and power, not just isolated muscle gains.
MIND.
The Mind is core.
We emphasize building mental resilience and focus, crucial for competing at a high level in masters swimming.
RECOVERY.
Recovery is >50% of the process.
Recovery strategies, from mobility work to rest cycles, are integral to avoiding burnout and ensuring long-term performance.
Meet the Team
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Nathan Oxford MSc
STRENGTH AND CONDITIONING
Founder Oxolt.com
Nathan is a qualified strength and conditioning coach. He has represented his country in the sport of swimming and powerlifting, breaking the British Junior Record as a backstroke swimmer and also winning the World Masters swimming championships, breaking a competition best performance record at the same meet.
Nathan now competes in Powerlifting and represented England at the Commonwealth Powerlifting championships, winning gold in the bench press and 4th at European Bench Press championships 2023 where he also broke the North Midlands Bench Press record (M1, 105kg cat).
Having graduated with a Masters (with distinction) in Strength and Conditioning, he supports a number of sports teams with their strength and conditioning programmes. He also has experience in working with Swim England at numerous age group and youth training camps.
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John Rothery MSc
OSTEOPATH
Rotheryhealth.com
John is a fully qualified osteopath in Pembrokeshire and is registered with the General Osteopathic Council (GOsC).
John was previously a Head of Physical Education Teacher before re-training as an osteopath in 2009, graduating from Oxford Brookes University. His qualifications include a Masters in Obesity and a Masters in Sport Development, as well as a teaching qualification in Physical Education/Science.
Currently, John is in his third year of his PHd in Public Health at Essex University studying obesity and how health care practitioners manage such patients . John is interested in Ironman competitions and is currently training for the Outlaw Triathlon .He has previously completed Ironman France & Spain and Ultramarathon competitions in both Alaska & Jordan. He enjoys family time with his wife and little girl , Violet.
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Liam Howells MSc
PERFORMANCE NUTRITIONIST
liamhowells.com
Liam is an experienced Coach and Performance Nutritionist of 10 years based in Sheffield, UK.
He works remotely and in person with individual athletes and teams of all levels from Amateur to Elite, including Sheffield Eagles Rugby League and numerous county and GB athletes. Although he works across multiple sports, the majority of his work as a performance nutritionist has been with team and endurance sport athletes.
He has a Master’s Degree (MSc) in Sport & Exercise Nutrition, a Diploma in Performance Nutrition (IOPN), a Bachelors Degree (BSc) in Sport Coaching and is accredited through British Dietetic Association and Sport and Exercise Nutrition Register (BDA/SENr).
find out more
hello@oxolt.com