HYDRO-FIT Hydro-Boost! Craig Stuart Session Notes / Outline

Transcription

1 HYDRO-FIT Hydro-Boost! Craig Stuart Session Notes / Outline Description Gear up, get wet and discover a variety of new and exciting deep-water specific HITT formats. Learn how to boost cardio and fat burning systems to new levels by fusing interval, circuit, Tabata and boot camp style training elements. It s the mix that makes it work! Objectives Experience, feel and understand the multi-dimensional elements of high intensity and low intensity training progressions. Learn how to design outcome based training sets to challenge and improve aerobic capacity and muscular endurance. Learn how to effectively teach core stabilization skills to enhance exercise technique and achieve targeted training goals. Learn safe and effective deck demonstration skills and effective verbal cueing techniques. I. Theory of Intervals and Circuits A. Military origins B. Elite athletic training: Sports are unpredictable. Some intervals simulate some of that unpredictability by doing different activities and different intensities. Randomly mix and match the order and repetitions. Rest longer after the periods in which you expend the most energy. C. Achieve a greater volume of work in a shorter time D. Provides jump start to changing metabolism E. Personal safety set limits and boundaries II. Interval Training in H2O A. Water fitness specific applications B. Water creates more musculoskeletal overload C. Necessary to teach water-specific skills D. Variety enhances functional outcome E. Interval training mimics sports - start-and-stop motions with periods of sprinting or close-to-sprinting speeds followed by light jogging or active rest activities

2 III. IV. Posture and Technique A. Prepare the class a. Stability of shoulders, spine, pelvis b. De-emphasize speed c. Form (technique) as important as intensity B. Rehearsal a. Use of cadences b. Coordination and movement patterns c. Surface area and lever length d. Introduce 3-4 levels of effort (force) Population a. Emphasize rehearsal with proper technique b. Focus on tactile feedback when adding force c. Encourage self-knowledge and correction d. Cue, cue, cue for postural safety and awareness e. Encourage safe, stable range of motion f. Don t want to push HR max with older or out-of-shape adults i. Water tempo and resistance will mediate HR ii. Teach them to moderate effort levels iii. Teach them to use personal performance measures (breathing, respiration, muscle fatigue) V. Progression a. Introduce interval sequences b. Rehearse 3 or 4 levels of effort c. Ratio of work/recovery varies with fitness level i. 1:3 beginners ii. 1:2 intermediate iii. 1:1 and less (1:1/2) advanced d. Work/rest (complete recovery) for specific sprint events e. Build Up Block f. Pyramid g. Circuit Wave h. Circuit-Joint i. Tabata

3 VI. Tabata A. The original (land) Tabata Protocol prescribes the following: 8 intervals of 20 seconds all-out intensity exercise followed by 10 seconds of rest (without weights) The original study conducted at the National Institute of Fitness and Sports in Tokyo used highly trained endurance athletes in peak physical condition. They would do 8 (or more) intervals, keeping the RPMs high on the bike until they couldn't maintain that level of intensity. B. Using liquid resistance: a. 8 cycles of work/active recovery b. 30 sec work/15 sec recovery c. More set-up/changeover time with less fit population; change faster with athletic group (even do 20/10) d. Recovery move is in different plane or different cadence VII. Build Up Block Travel Back Interval moderate 30 secs Forward Interval high intensity 30 secs VIII. Pyramid Stationary Work Interval high intensity 30 secs Stationary Recovery very low 30 secs IX. Circuit Wave Open Pathway Travel moderate 60 secs Stationary Work Interval high intensity 30 secs Stationary Recovery very low 30 secs

4 X. Circuit-Joint Muscular Endurance Training Set Interval-1 30 secs Short Lever / Upper Body Interval-2 30 secs Long Lever / Lower Body Interval-3 30 secs Long Lever / Upper Body Interval-4 30 secs Short Lever / Lower Body XI. High Intensity Cardio Combo (Cardio Intensity / 32 count) SHUFFLE / Arms Pump STA ¼ Turn X8 STRADDLE JOG / Push-Pull STA ¼ Turn X8 STRADDLE JOG / Instep Sweep STA ¼ Turn X8 SIT KICK / Reach ALTERNATE STA ¼ Turn X8 XII. Review Rules of Engagement a. Train within limits b. Use progression c. Time consistently d. Rehearse for success e. Repeat to enhance results

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