NOFFS AQUATICS SERIES

The Aquatics Series provides you with a strength and conditioning program that can be used in water-based environments. Each training phase in this series is designed to enhance your muscular endurance, strength, and power while decreasing the stress and pressure placed upon the body. Each workout includes swim-specific conditioning that will enhance your performance in the water.

This series uses a progressive approach, meaning each phase builds on the work you completed in the previous phase and prepares you for the next.

PHASE 1: BUILD YOUR BASE
This phase of training is focused on improving muscular endurance and swimming capacity. If you have never formally trained in water, you will quickly learn the challenges of this three-dimensional resistive environment. This phase will push you physically, setting a strong foundation to build muscular strength and power in the next phase.

PHASE 2: GET STRONG
This phase of training is focused on strength and power development. Compared to phase 1, your workouts will have more sets with fewer repetitions. Performing each exercise at higher velocities will be the key to great results. Increase your speed of movement to increase the challenge but complete each repetition with proper technique to minimize the risk of injury.

PHASE 3: PERFORM
This phase will combine the endurance, strength, and power you built from the previous phases. The objective is to increase your work capacity- that is your ability to produce, tolerate, and recover from the repetitive workload. Much like phase 2, speed of movement will be the key in this phase. Maintain quality technique to ensure minimal risk of injury and perform the exercises at a high intensity with minimal rest to get the results you desire.

PREPARATION, PLYOMETRICS, AND STRENGTH OVERVIEW
The Pillar Prep, Movement Prep, Plyometrics, and Strength portions of your workouts focus on establishing a balance of mobility and stability, as well as developing the power and strength required for critical tasks. The phases progress with variety and complexity. Each phase will include up to 12 sessions and cycle through low, moderate, and high-intensity training days, which gives you the flexibility to adapt your training to fit your day-to-day readiness levels. The movement selection integrates strength-focused exercises and explosive drills called plyometrics. The amount of speed used and the equipment selection will alter the stress placed on the body. These exercises are structured in circuits. You should perform each circuit by completing each exercise in succession with little to no rest between exercises or sets.

ENERGY SYSTEM DEVELOPMENT OVERVIEW
The conditioning workouts included in The Aquatics Series embodies swimming performance. Each workout consists of one or more training zones; each zone represents a level of effort (easy, medium, and hard). Training zones are the building blocks of these interval-based workouts. You will vary your effort within a single workout to improve various aspects of your swimming capacity.

How do you know you are exercising at the right effort? You can perform these interval workouts by measuring your effort using the rate of perceived exertion (RPE). As a simple and effective way to determine your training intensity, RPE uses a scale of 1-10 to rate your effort. A rating of 1 is equivalent to standing still, while a rating of 10 represents the most strenuous level of activity you can perform. Use these general guidelines to put forth the right effort for each interval.

HOW TO SET UP YOUR SCHEDULE

SAMPLE 3-DAY SCHEDULE

WORKOUT DURATION
Each workout has three duration options. A small icon represents each duration, as shown below. Simply perform the movements with the corresponding icon that represents the workout time option that fits your schedule best. If the movements in these workouts are new to you, it may take you longer than the duration specified to complete your workouts. As you become familiar with the movements, you’ll be able to complete them in the allotted time.

HOW STAGES WORK
Each phase in the Aquatic Training Series has 3 progressive stages. As you advance through the stages, you will notice that repetitions, time, or sets you perform may change. Advance to the next stage of training after every 4 workouts-this means after you have completed Workout A and Workout B twice (ABAB). Once you complete the final stage in the phase, progress to the next phase of training.

Before each workout evaluate your stress inventory score (SIQ). The purpose is to match the workout intensity to your daily readiness level. Simply use the aquatic programming strategy to adjust the programming variables.

TRAINING EQUIPMENT
The equipment used in this series includes:

• Water shoes
• Kickboards
• Flotation belt
• Resistance bells
• Swim plates
• Swim paddles
• Kettlebells or dumbbells

*If you do not have any equipment available, you can still perform the exercises and the entire program. Speak with a Morale Welfare and Recreation (MWR) fitness professional for appropriate equipment substitutions.