6 | Akwa | December 2022 / January 2023 / February 2023 Following this preparation phase, the first block, or two (or three), should focus on the basic components of fit- ness: cardiovascular fitness, muscular endurance, muscular strength, flexi- bility, and neuromotor function. This mesocycle is commonly called the base phase of training and provides a foundation. Without proper development of the basic components of fitness, progres- sion to more challenging workouts that highlight skill-related fitness is not prudent. Therefore, spend a large portion of the program in the base phase with gradual progression in the number of sets, repetitions, intensity, recovery time, exercise type, speed of movement, and type of contraction. Each base phase block will consist of 4-6 weeks of training, with the final week emphasizing recovery. Example Base Phase Workout Warm-Up x 7 minutes with buildup drill to introduce intensities • Aerobic Endurance x 5 minutes @ 6.5-8 (on the Aquatic Exercise Intensity Scale) • Upper Body/Lower Body Mus- cular Endurance x 4 minutes done as 30 seconds @ 8 + 30 sec- onds of easy ROM, repeat • Core x 2 minutes @ 7-8 Repeat above x 3 Cool-Down x 7 minutes **Establish high general fitness with an emphasis on AE, SR, TECH, ME** The build phase is the most challeng- ing phase of the training period high- lighting the skill-related components of fitness while targeting a higher level of specificity for the intended goal(s). This phase intends to enhance specific areas of fitness related to the intended task or goal while maintaining the basic fitness components established during the base phase. The build phase typically lasts four weeks, with the fourth-week accentuating recovery. Because the overall training stress is higher in this training phase, allowing appropriate recovery between drills, classes, and phases is paramount. Example Build Phase Workout Warm Up x 7 minutes with buildup drill • Aerobic Endurance x 5 minutes @ 6-7 (on the Aquatic Exercise Intensity Scale) • 10 x 1 minute @ 9 + 1 minute @ 6 (20 minutes total) • Aerobic Endurance x 3 minutes @ 6-7 + 2 minutes @ 8 Repeat above again Cool-Down x 7 minutes ** Increase speed, strength & power. Empha- sis on speed work, strength, and intensity in these areas.* Recovery is purposeful and can be a time to work on less physiologically stressful aspects of wellness. For exam- ple, balance, neuromuscular adapta- tion, and reaction time are all fantastic areas of emphasis that do not have to require a lot of physical stress. More- over, recovery sessions can introduce and prepare participants for what is to come. This could include the intro- duction of new movements, postures, and equipment. Example Recovery Workout Warm Up x 7 minutes with buildup drill • Aerobic Endurance x 5 minutes @ 5-6 (on the Aquatic Exercise Intensity Scale) • 10-minute low intensity interval set done as 1 minute gentle build up 1 min mobility: n 1 min → effort every 10 sec 5 → 6 → 7 → 8 (hold at 8/10 for reminder of minute) n 1 min mobility: Clock reach with right toes n 1 min → effort every 10 sec 5 → 6 → 7 → 8 (hold at 8/10 for reminder of minute) n 1 min mobility: Clock reach with left toes n 1 min → effort every 10 sec 5 → 6 → 7 → 8 (hold at 8/10 for reminder of minute) n 1 min mobility: squat and reach across n 1 min → effort every 10 sec 5 → 6 → 7 → 8 (hold at 8/10 for reminder of minute) n 1 min mobility: heel-toe rocks (neutral, internal rotation, external rotation) n 1 min → effort every 10 sec 5 → 6 → 7 → 8 (hold at 8/10 for reminder of minute) n 1 min mobility: figure 4 squats • Aerobic Endurance x 5 minutes @ 5-6 • Ai Chi x 5 minutes • Aerobic Endurance x 5 minutes @ 5-6 • Ai Chi x 5 minutes • Aerobic Endurance x 5 minutes @ 5-6 • Ai Chi x 5 minutes Cool-Down x 10 minutes Using periodization to guide the deci- sions for group fitness classes can change how you plan your aquatic fitness classes while allowing your cli- ents to grow their fitness perpetually. Periodization is a tool that can provide the means to improve aspects of sports or life. It is a foundational training par- adigm that has the power to promote optimal fitness gains. EDITORS NOTE Follow up with AEA regarding your per- sonal applications and results so that we can share this information with col- leagues across the globe. Email julie@ aeawave.org by December 1, 2023, not- ing how you implemented periodization into your classes, client sessions, or per- sonal workouts and share any results that you documented. Your results may be featured in a future issue of Akwa magazine. n Author Lori A. Sherlock, EdD, is an associate professor in the School of Medicine at West Virginia University where she teaches the aquatic therapy curriculum within the division of Exercise Physiology. Lori is a featured author for Akwa magazine and was the 2015 recipient of the AEA Aquatic Fitness Professional Global Award. She holds numerous certifications and trainings in all aspects of aquatics.
