AWS High Voltage H2O - Mondick Up the Amps in your current circuit and boot camp classes and meet the needs of multiple fitness levels. Increase movement creativity and variation ideas into your classes through: Circuits, Intervals, Equipment, Plyometric Training, and sports drills. Why High Voltage H20 Boot Camp? • It appeals to a different and younger crowd • It breaks the stereo type of standard water fitness classes • It’s never the same workout day to day • You could alternate between land/deck work and water (if you have the right participants) • You can push people to their limits and make them push themselves to their limits!! Circuit Techniques Selecting the best option for a circuit depends on the instructor, pool space and the fitness levels of the participants • Traditional – more groups/stations with less people per station. Don’t do more than 10 stations. Can also treat entire class as one group. • Corner circuit –There are larger groups & fewer stations. Example: 4 corners of your pool • Line or group circuit – divide into very large groups or “lines” have the lines move station to station WHAT AMPS Them UP? - Station Consideration • Involve stations (great if you do not have enough equipment for everyone) • Stations should accommodate 1-4 people (depending on equipment available) • Alternate between Cardio / Strength exercises (bring the heart rate up and recover with a strength exercise) • Movement Cycles can range between :30 - :90 seconds Movement Ideas: Jogging (forward, backwards, sideways), Wall exercises/Deck work, Plyometrics, Strength training, Endurance, Speed and Agility, Intervals, Stacking segments Circuit Intervals • Combines interval training and circuit training • Ratios and Stations o MSE Circuits – focus on specific toning exercises for muscular strength & endurance of ALL major muscles o Cardio Circuits – rhythmic & dynamic exercises that involve large muscle groups o Combination Circuits – combining MSE and Cardio. In this format, you alternate between cardio and strength, burning major calories and keeping them moving! High Voltage H20 – Mondick [email protected] www.lindsaymondick.webs.com Maintaining Control • A pre-cued CD with signal for change • Use a stopwatch or an app • Use a whistle (check facility guidelines) • Use a specific number of repetitions per exercise & take caution for modifications for all fitness levels Considerations for Planning Your Format • Pool space and depth, characteristics of pool deck, gutter, and pool bottom • Number of participants • Quantity and type of equipment • Fitness levels and abilities of participants • Water temperature (maintain movement of all muscle groups to keep body warm) • Experience of the instructor leading the group and possibly adding another instructor Modify and Make Adjustments? • Remember all of your water fitness • Length of Levers principles……Everyone can participate if • Range of Motion you as the instructor give intensity ROM • Plane of Movement modifications • Superset vs one exercise for the muscle • Speed/Acceleration (Force) group AMP It Up…Challenge Them! • More stations • Reduce recovery time muscle group in • Use different levels of in between stations sequence execution per each • Increase the amount • Put a cardio phase station or rotations in the between each circuit • Increase the length of entire circuit for repetition time working at each • Put additional • Use and add station exercise for the same Choreography • Themed classes Equipment Options: • Floatation, buoyancy, drag, rubberized, • Is it resisted or assisted? weighted (today noodles, belts, bands) • Do you know the purpose you are • Remember how the Eccentric and bringing the equipment in for? concentric contraction changes • Can you progress and regress the move? High Voltage H20 – Mondick [email protected] www.lindsaymondick.webs.com Plyometrics • The word ‘plyometrics’ was first coined by US track and field coach Fred Wilt in the 1970’s • The origins of plyometric training come from the Russians ‘shock training’ (Verkhoshansky, 2006) • A plyometric exercise can be defined as a movement that incorporates 3 phases called the stretch shortening cycle (SSC) (Turner & Jeffreys, 2010). • this cycle has to include a rapid eccentric receiving phase, an amortization (controlling) phase and concentric returning phase The mechanical model of the SSC includes three parts (Hill, 1938), a contractile component (CC), a parallel elastic component (PEC) and a series elastic component (SEC). The CC is comprised of actin and myosin these are proteins that are responsible for muscle contraction and are key elements of the sliding filament theory. The PEC consists of the epimysium, perimysium, endomysium, and sarcolemma (connective tissue); it is the part that exerts a resistive force when a muscle is passively stretched (when the muscle is relaxed). The SEC includes the structural proteins (i.e. titin), cross-bridges and tendons and is where elastic energy (EE) is stored when a muscle is under tension. In most studies the researchers look at the tendon as being the most important part of the mechanical model as they can extend and store energy and shorten and release it (Kubo, Kawakami, & Fukunaga, 1999; Turner & Jeffreys, 2010), however there are other significant factors such as the stretch (myotatic) reflex. The myotatic reflex is the neurophysiological aspect of plyometrics, it is the body’s involuntary response to external stimuli that forces the muscles to stretch and return in a powerful spring-like fashion (Turner & Jeffreys, 2010). It involves two key parts known as proprioceptors, the muscle spindles and the golgi tendon organs (GTOs). Muscle spindles are found in the belly of the muscle in the intrafusal fibers which are innervated by gamma motor neurons and detect changes in a muscles length. When the muscle is stretched a signal is sent to the spinal cord via changes in the rate of action potentials to stimulate alpha motor neurons which then send a reflex nerve impulse to the extrafusal fibers to control this lengthening by causing the muscle to contract. The faster the initial stretch occurs, the greater the potentiation and the more forceful the following contraction will be. Plyometrics • High intensity conditioning program • Muscles when stretched during an eccentric contraction, store elastic energy for a brief period of time • The energy stored, followed quickly by a concentric contraction, produces greater force that a concentric contraction alone. • Explosive exercises that require muscles to adapt rapidly from eccentric to concentric contractions (Robinson et. Al. 2004). • Therefore training muscles to adapt from an eccentric to a concentric contraction, should enable them to increase the speed and force in which they perform High Voltage H20 – Mondick [email protected] www.lindsaymondick.webs.com Exercises that fall into this category include depth jumping, hurdle jumping, single leg hopping and bounding, an exercise without these three phases cannot be referred to as a true plyometric and should be defined as ‘concentric jumping’ (McBride, McCaulley, & Cormie, 2010). Athletes • Research has shown that athletes that use plyometric training, are better able to increase acceleration, vertical jump-height, leg strength, joint awareness, and proprioception Challenges • Plyometric programs have been correlated to musculoskeletal injuries • Also tied to DOMS • Both of these risks are tied to the high intensity and compressive forces on the muscles and joints Aquatic Plyometric Training - Bring PLYO to the pool • Not a new concept • Recently has become more popular • Potential to decrease injury compared to land • Decreases compressive forces on the joints Aquatic plyometric training has recently started to become more common in sport-related fields ranging from strength and conditioning to sports rehabilitation, this is mainly due to the fact that joint impacts and eccentric muscle activation are decreased in water due to its viscosity and buoyancy, leading to less injuries but very little difference in training effects (Miller et al., 2007; Robinson, Devor, Merrick, & Buckworth, 2004). Sports Drills • Shuffle • Mountain climbers • Ladder drills • Backpedaling • Squat jumps • Target drills • High knees • Side to side hops • Dot drills • Jumps • Leap for distance • Combine vertical and • Crossover steps • Swimming drills horizontal work Dot Drills Dot Drills develop dynamic leg strength and increase knee and ankle strength and stability. This is a great agility drill for anyone who plays field or racket sports or those who need to make quick changes of direction and landings, such as skiers and basketball players. How to Do Dot Drills in the Pool High Voltage H20 – Mondick [email protected] www.lindsaymondick.webs.com • Use the lane lines of the pool or use target dots (imagine a pattern of a Five on a Dice). • Begin with a warm up and jump from dot to dot with both feet at a time. • Progress to one foot hopping and follow a specific jump pattern • Can vary the pattern Equalizing the Playing Field Training in water has positive effects on muscle power due to the added resistance of the water in plyometric exercises and the fact that training against water resistance always elicits a concentric contraction; more muscle activation is required to overcome this resistance and therefore any horizontal or lateral jumps especially will require greater physical effort (Miller, Berry, Gilders, & Bullard, 2001; Robinson, Devor, Merrick,