Spring Training Water Boot Camp

Wednesday, April 28 2021

Spring has sprung, inspiring me to channel my inner coach by creating a spring training theme pool workout that targets skills related to athletic performance.  Unleash your inner athlete with a fun aqua boot camp workout designed to make you a champion in daily activities by increasing stamina, agility, speed and more.

Aqua boot camp classes are a favorite of many water fitness participants because they provide an athletic challenge with low-impact exercise that would not be possible in a fitness studio. Fast paced, interval style workouts are also popular because “all-out-effort” is performed in a short burst of intensity, followed by an even shorter period of recovery.  Originally, I tested a variety of interval templates for this workout, including :40/:20 and :30/:15, but I ended up choosing a timing of :20/:10, because I liked the brisker pace and I enjoy the motivational aspect of formatted Tabata playlists and a “sports announcer” telling me when to start and stop. 

Motor Skills & Athletic Performance
Sha-Deep interval Training was separated into segments that reflect the various components of motor skills related to athletic performance.  Why would a water exercise participant want to train for athletic performance?   Let’s start with the fact that water exercise itself is a sport and increasing athletic performance yields greater fitness results in your pool workouts.  Additionally, Improving motor skills listed below can enhance performance required in many activities of daily living (ADL). 
The importance of accuracy is evident in many sports, whether it be throwing, hitting or kicking a ball, or striking a target.  Accuracy translates into daily living with activities such as reaching, aiming, pouring and more. 
Muscular strength is one of the five traditional components of fitness, that also include muscular endurance, flexibility, cardiorespiratory endurance and body composition.  The loss of muscular strength can adversely impact ADLs and ultimately independent living.  Strength is easily maintained through a regular fitness regimen. 
Athletic coordination is the ability to combine several distinct movement patterns into a singular distinct movement.  Fitness activities are often designed to challenge and improve coordination with advanced choreography. 
Agility is the capacity to change course, controlling the direction and position of your body while maintaining your momentum.    Agility is one of the most common motor skills trained for sports performance and in boot camp programs
Power is a combination of speed and muscular force.   Athletes are always looking to improve their speed and explosiveness.  Plyometric exercises are often used in fitness to train power.
Cardiorespiratory endurance refers to the level at which your heart, lungs, and muscles work together when you're exercising for an extended period of time. Stamina is essential to an active lifestyle. 
Speed is the ability to move your body swiftly, often associated with running, but in sports also associated with quick movements of the limbs.
Flexibility refers to the range of motion in a joint or a group of joints, correlated with muscle length.  Several Poolfit & Fitmotivation videos feature flexibility training.  The loss of flexibility is one of the leading sources of disability and chronic injury. 

Sha-Deep Interval Training can be performed in both deep and shallow water.  All of the moves were tested and do not require modification for depth, however, they do require modification for fitness level.  For example, the entire endurance segment is taught suspended with feet off the pool floor in shallow water.  However, if someone is not a swimmer, they will want to keep their feet on the pool floor and simply perform bigger moves.  In deep water, a participant is perpetually suspended and therefore would focus on increasing range of motion. 

Equipment is not required in this workout because the water’s resistance is plenty.  However, webbed gloves are recommended if you want to maximize upper body resistance.  As always, a flotation belt should be worn when exercising in deep water. 

The music used in Sha-Deep Interval Training was Tabata 4, available for download at Power Music.  As a reminder, interval training is NOT taught to the beat of the music.  The participant works at whatever cadence they want.

You may not be trying out for a sport, but you are part of that sport called LIFE.  And life is simply better when you can actively enjoy it in a fit and healthy body. 
As we see continued improvements in the fight against COVID here in the USA, I would like to offer a special thank you to all of the subscribers who have stayed subscribed during the pandemic.  Fitmotivation simply could not have stayed solvent and able to produce videos without your subscription dollars.  Thank you from the bottom of my heart for your loyalty and business. 

Author: Mark Grevelding is the founder of Fitmotivation. He is also a training specialist and consultant with the Aquatic Exercise Association’s (AEA). Mark has been active in the fitness industry for 22 years as a group fitness instructor, personal trainer, international presenter and a continuing education provider for AEA, AFAA & ACE.