August/September 2022 - 24

Therapy
would allow an athlete to do two land-based, highintensity
sprint workouts on consecutive days, but when
working out in a pool you can do two or three intense
workouts in a row and not worry about overtraining
injuries.
In addition, water is 12 percent more resistant than
air because there are no gravitational forces. Working
out in a pool for 30 minutes gives you similar benefits to
a two-hour, land-based workout. Water accommodates
resistance - the harder you push or pull through it, the
more resistance you experience.
Water also forces athletes to work their muscles
both eccentrically and concentrically. This allows an
equal ratio of strength and reciprocal contraction and
relaxation of the muscles.
PROGRAM DESIGN
When planning an aquatic workout, follow
the same principles as those of land-based
exercises. Frequency, intensity, and
volume must be considered while
planning, and periodization are also
important. You should structure
the workouts with specific
goals and organization.
For example, decide
whether you
24 | Training & Conditioning August/September 2022
want to use water workouts as your primary exercise
vehicle or just occasionally as an adjunct for speed and
plyometric work. There are plenty of implementation
options for water workouts - the key is figuring out
what fits you and your training program.
You can conduct a water workout in a large pool, a
small pool, or any place that has enough water to fit
the number of athletes you are training. I have even
put football athletes in a lake during some of our
preseason camps in Maine. If you don't have a pool at
your school, you can sometimes use pools at hotels or
fitness clubs.
Water workouts can be done in varying depths for
specific purposes. Deep water is best for cardio work,
while chest-deep water is great for interval and power
workouts, as well as plyometrics.
Almost any exercise you do on land can be done in
the water. For both upper and lower body exercises,
additional resistance can be added with water
dumbbells, hand paddles, leg resistance, weighted
boots, and bungee cords. You can also use the athletes'
equipment to make the workout very sport-specific -
a tennis racquet, hockey stick, or bat can be effective
additions to pool workouts.
Just like on land, correct body position is very
important when performing the exercises. Water is
great for emphasizing proper body position because it

August/September 2022

Table of Contents for the Digital Edition of August/September 2022

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https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/october-november-2023
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/august-september
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/2023-video-playbook
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/june-july
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/tc-april-may
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/february-2023
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/october-november
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/august-september-2022
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/june-july-2022
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/training-conditioning-video-playbook-2022
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/april-may-2022
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/february-2022
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/october-november-2021
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/august-september-2021
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/june-july-2021
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/may-2021
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/april-2021
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/april-may-2021
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/february-2021
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/october-november-2020
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/august-september-2020
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/may-june-2020
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/april-2020
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/march-april-2020
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/february-2020
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/october-november-2019
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/august-september-2019
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/may-june-2019
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