lasting 20 seconds to 2 minutes • Training with W:R < 1:3 Sample aquatic workouts: • Sprint for 20 seconds, rest for 40 seconds; repeat 8 times • Sprint for 30 seconds, rest for 30 seconds; repeat 8 times • Sprint for 60 seconds, rest for 120 seconds; repeat 6 times • Sprint for 90 seconds, rest for 60 seconds; repeat 4 times Athletes / Sports that would benefit: Basketball, boxing, field hockey, football, gymnastics, ice hockey, lacrosse, mixed martial arts, downhill skiing, soc- cer, middle to long distance swimming and track and field events, tennis, volleyball, and wrestling. Aquatic Running to Enhance the Oxidative (Aerobic) Sys- tem Type of running and duration: • Long distance running lasting 3 minutes or longer • Training with W:R ≤ 1:1 Sample aquatic workouts: • Run for 3 minutes, rest for 3 minutes; repeat 6 times • Run for 5 minutes, rest for 2 minutes; repeat 6 times • Run for 10 minutes, rest for 5 minutes; repeat 4 times • Run for 20 minutes, rest for 10 minutes; repeat 2 times Athletes / Sports that would benefit: Boxing, cross country running and skiing, field hockey, ice hockey, lacrosse, mixed martial arts, marathoners, long dis- tance swimming and track and field events, rowing, soccer, triathletes, ultra-endurance athletes, and wrestling. Combination of Land and Aquatic Training The combination of land and aquatic training provides the athlete with the benefits of both environments. For exam- ple, aquatic plyometric training enhances power, strength, sprinting speed, and technique while also reducing the onset of muscle soreness, damage, and injury. During a six-week training period for female high school volleyball players, sig- nificant increases were found in vertical jump performance when the aquatic plyometric program was implemented in conjunction with regular preseason training (Martel et al., 2005). Therefore, combining both land and aquatic training programs could elicit better results compared to performing just one or the other. Aquatic training programs can be implemented on “off” days or during “de-load” periods to help facilitate recovery while also improving performance. Aquatic training can also be sport specific, mimicking land-based training techniques for a particular sport or playing position. It adds variety to one’s program, which keeps athletes engaged, invested, having fun, and continuously progressing. The recognition and application of the unique properties of water are making aquatic training more appealing for both 18 | Akwa | December 2017 / January 2018 coaches and athletes. This may be an opportunity for you to step up your game and expand your training options that attract athletes to the pool! n Resources Bishop, D.C., R.J. Smith, M.F. Smith, and H.E. Rigby. 2009. Effects of plyometric training on swimming block start performance in adolescents. Journal of Strength and Conditioning Associa- tion. 23(7): 2137-2143. Cannon, J. 2010. Advanced personal training a practical guide to working with healthy & special needs clients. West Consho- hocken: Infinity Publishing. Colado, J.C., V. Tella, N.T. Triplett, and L.M. Gonzalez. 2009. Effects of short-term aquatic resistance program on strength and body composition in fit young men. Journal of Strength and Conditioning Research. 23(2): 549-559. Coleman, M.M. 2011. The effects of aquatic plyometrics on sprint performance on high school sprinters. Sacramento: California State University. A Masters thesis. Gehlsen, G.M., S.A. Grigsby, and D.M. Winant. 1984. Effects of an aquatic fitness program on the muscular strength and endur- ance of patients with multiple sclerosis. Physical Therapy. 64: 653-657. Johnson, C.R. 1988. Aquatic therapy for an ALS patient. The Amer- ican journal of occupational therapy: Official publication of the American Occupational Therapy Association. 42(2): 115. Martel, G.F., M.L. Harmer, J.M. Logan, and C.B. Parker. 2005. Aquatic plyometric training increases vertical jump in female volleyball players. Medicine & Science in Sports & Exercise. 37(10): 1814-1819. Prins, J. and D. Cutner. 1999. Aquatic therapy in the rehabilitation of athletic injuries. Clinics in Sports Medicine. 18(2): 447- 461. Robinson, L.E., S.T. Devor, M.A. Merrick, and J. Buckworth. 2004. The effects of land vs. aquatic plyometrics on power, torque, velocity and muscle soreness in women. National Strength & Conditioning Association. 18(1): 84-91. Stemm, J.D. and B.H. Jacobson. 2007. Comparison of land-and aquatic-based plyometric training on vertical jump perfor- mance. Journal of Strength and Conditioning Research. 21(2): 568-571. Tarpinian, S. and B.J. Awbrey. 1997. Water workouts a guide to fitness, training, and performance enhancement in the water. New York, NY: Lysons & Burford, Publishers. Tovin, B.J., S.L. Wolf, B.H. Greenfield, and B.A. Woodfin. 1994. Comparison of the effects of exercise in water and on land on the rehabilitation of patients with intra-articular anterior cruci- ate ligament reconstructions. Physical Therapy. 74(5): 710- 719. White, M. (1995). Water exercise 78 safe and effective exercises for fitness and therapy. Champaign, IL: Human Kinetics Pub- lishers. Author Nick Stoop, BS, graduated from Eastern Connecticut State University with a Bachelor of Science degree in 2013. As a former collegiate athlete sidelined by 2 her- niated discs in his lower back, Nick discovered the many benefits of aquatic exercise. He became passionate about sharing his interest and knowledge in aquatic performance training, and started his own business, Custom Wellness Solutions, to provide others with tools and education. For more information contact Nick at nstoop@ customwellnesssolutions.com. Use code Akwa10 to save $10 off your purchase at www.CustomWellnessSolutions.com.
