Tuesday, March 24, 2020

No Big Pool, No Problem






























Track & field, gymnastics, beach volleyball, triathlon and swimming are among the most popular sports during the Summer Olympics.

Olympic heroes like Michael Phelps, Mark Spitz, Don Schollander and Johnny Weissmuller have long enthralled American swimming fans.

In this era of lockdowns, quarantines and shelter-in-place regulations, most dryland athletes can find alternatives to their temporarily closed training facilities. Runners can run in a park or around their neighborhood while cyclists can ride around on public streets (if not in a complete lockdown).

In contrast, competitive swimmers are in a quandary. Most, if not all, competitive pools are shut down. It is hard to train to be a competitive swimmer - especially an elite one - without a 25-yard or 50-meter pool.

But there are alternatives. Small backyard pools and Jacuzzis present a useful alternative in these trying times, especially with KAATSU equipment and FINIS gear like Agility Paddles, Swim Parachute, and Slide Trainers.

Aerobic Training
Set #1: Forward KAATSU Aqua Walking
Place KAATSU Air Bands on your legs. Do 10 sets of 15 seconds of walking at a comfortable place, followed by 30 seconds fast walking or walking-in-place.

Set #2: Backward KAATSU Aqua Walking
Place KAATSU Air Bands on your legs. Do 10 sets of 15 seconds of walking backwards at a comfortable place, followed by 30 seconds fast walking backwards or walking-in-place.

Set #3: KAATSU Aqua Lateral Jumps
Place KAATSU Air Bands on your legs. Jump off your left leg as far as you can to your right. Then jump off your right leg as far as you can to your left. Do sets of 10 jumps, then rest 15-30 seconds. Repeat 3 times.

Set #4: KAATSU Aqua Kicking (butterfly + backstroke + breaststroke + freestyle)
Place KAATSU Air Bands on your legs. Place hands on the side of pool and kick against the wall.
Kick butterfly hard against the wall for 20 seconds, then rest for 10 seconds.
Turn over on your back and kick backstroke hard against the wall for 20 seconds, then rest for 10 seconds.
Kick breaststroke hard against the wall for 20 seconds, then rest for 10 seconds.
Kick freestyle hard against the wall for 20 seconds, then rest for 10 seconds.



Set #5: KAATSU Aqua Bosu Ball Kicking (butterfly + breaststroke + freestyle)
Place KAATSU Air Bands on your legs. Balance on a large Bosu Ball and kick to the other side of the pool. If you fall off, jump back on the Bosu Ball and continue.



Set #5: KAATSU Parachute Swimming
Place a FINIS Slide Trainer or FINIS Swim Parachute or stretch cord or Therabands or surgical tubing around your hips (or ankles) and tie to either a pool ladder or have a coach/friend hold you in place. Swim hard for 20 seconds, then rest for 10 seconds. Repeat 5-10 times.

Strength Training
Set #1: KAATSU Aqua Pulling
Place KAATSU Air Bands on your arms and put on FINIS Agility Paddles or any kind of hand paddles. Stand in place and do 30 triceps extensions. Rest for 20 seconds and repeat 5-10 times.

Set #2: KAATSU Aqua Push Downs
Place KAATSU Air Bands on your arms and hold onto a water polo ball or volleyball. Stand in place and push the ball under the water 10 times. Rest for 20 seconds and repeat 5 times.

Set #3: KAATSU Aqua Core - Arms
Place KAATSU Air Bands on your arms and jump on top of a large Bosu Ball. Try to stay on top of the Bosu Ball as long as possible.

Set #4: KAATSU Aqua Core - Arms
Place KAATSU Air Bands on your arms and jump on top of a large Bosu Ball. Try to stay kick to the other side of the pool and turn around. Repeat 5 times after falling off the Bosu Ball, alternating freestyle and breaststroke kicking.​

Set #5: KAATSU Aqua Core - Legs
Place KAATSU Air Bands on your legs and jump on top of a large Bosu Ball. Try to stay on top of the Bosu Ball as long as possible.

Set #6: KAATSU Aqua Core - Legs
Place KAATSU Air Bands on your legs and jump on top of a large Bosu Ball. Try to stay kick to the other side of the pool and turn around. Repeat 5 times after falling off the Bosu Ball, alternating freestyle and breaststroke kicking.

Set #7: KAATSU Aqua Core - Core + Arms
Place KAATSU Air Bands on your arms and place the Bosu Ball on the surface of the pool. Try to climb on top of the Bosu Ball in one smooth move and repeat 5-10 times.



Set #8: KAATSU Aqua Core - Core + Arms
Place KAATSU Air Bands on your arms and hold a water polo ball or volleyball under the water straight under your body with one hand. Swim with the other arm and switch where you get to the other side.



Set #8: KAATSU Aqua Twists
Place KAATSU Air Bands on your arms and hold a medicine (weighted) ball on - or better yet, just under - the surface of the pool. Twist from one side to the other 10-20 times. Rest and repeat 3 times.

Set #9: KAATSU Aqua Push & Pull
Place KAATSU Air Bands on your arms and hold a medicine (weighted) ball on - or just under - the surface of the pool. Push the ball out from your chest by extending your arms straight, then pull the ball ball back towards your chest 10-20 times. Rest and repeat 3 times.

Speed Training
Set #1: KAATSU Aqua Sprinting
Place KAATSU Air Bands on your arms. Place head underwater take 25 fast arm strokes as quickly as possible. Rest for 20 seconds and repeat 5-10 times.

Set #2: KAATSU Aqua Breakouts and Turns (if possible)
Place KAATSU Air Bands on your legs. Push off the wall of the pool to the other side. Do 10 fast turns and breakouts if the pool is longer enough. Rest for 20 seconds between sets of butterfly, backstroke, breaststroke and freestyle turns.

Set #3: KAATSU Aqua Vertical Kicking
Place KAATSU Air Bands on your legs. Lift hands above water and kick in the vertical position for 30 seconds, alternating freestyle, butterfly and breaststroke kick. End the last 5-10 seconds with your arms straight above your head with your hands in the streamlined position. Rest for 20 seconds and repeat 5-10 times.

Stretching
Set #1: KAATSU Aqua Stretching - Arms
Place KAATSU Air Bands on your arms. Stand in place and stretch your triceps, deltoids, pecs, biceps and forearms.

Set #2: KAATSU Aqua Stretching - Legs
Place KAATSU Air Bands on your Legs. Go slightly underwater or stand in place and stretch your quadriceps, hamstrings and calves.

Copyright © 2014 - 2020 by KAATSU Global

No comments:

Post a Comment