High-Intensity AquaKinetic Training: Arms
Sport Science Lab's Aquatic Workout provides a true accelerated isokinetic workout experience. This segment covers the upper body.
The workout can be done without the specialized Aquatic Bells and Fins, but their addition provides elite-level resistance to increase speed-strength, explosiveness, and injury prevention.
Exercises:
Water Flys
Exercises:
Extended Arm Pulldowns
Exercises:
Rotator Cuff
Exercises:
Upright Crossovers
Exercises:
Upright Row
Exercises:
Swimmer (Aquatic)
Exercises:
Bicep / Tricep
Exercises:
Triceps Extensions
Exercises:
Forearm Set
Exercises:
Aquatic Arm Circles
Exercises:
Shoulder Series Focus:
Acceleration Strength
Explosive Strength
Quickness
Reactive Strength and Ability
Speed Strength
Playlist:
Water Flys|/files/ssl/imagecache/exercise_with_caption//files/ssl/images/ssl_default.jpg
Extended Arm Pulldowns|files/ssl/video/output/extendedarmpulldowns_1243.flv
Rotator Cuff|files/ssl/video/output/rotatorcuff_0_1260.flv
Upright Crossovers|files/ssl/video/output/uprightcrossovers_1263.flv
Upright Row|files/ssl/video/output/uprightrows_1301.flv
Swimmer (Aquatic)|files/ssl/video/output/swimmer_1295.flv
Bicep / Tricep|files/ssl/video/output/biceptricep_1292.flv
Triceps Extensions|files/ssl/video/output/tricepextensions_1307.flv
Forearm Set|files/ssl/video/output/forearmset_1289.flv
Aquatic Arm Circles|files/ssl/video/output/aquaticarmcircles_1304.flv
Shoulder Series|files/ssl/video/output/shoulderseries_1298.flv
|/files/ssl/imagecache/exercise_with_caption//files/ssl/images/ssl_default.jpg
Required Equipment:
Pool
Comments
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strength gains were awesome. Noticeable improvement in the water but also doing land activities as well. The highschool teams gains have been great for their speed, explosiveness, and keeping their bodies fresh.
ive done these workouts as much as 5 days a week. I also train a highschool football team 3 days a week in the pool
5 days a weeks, that's good. How were your strength gains? Did you notice any major athletic improvement? How has the football team responded to the workouts?
I'm hooked on the aquakinetic exercises too! Not a bad shift from the weight-room to to my new weight-room, the pool. It's definitely more challenging than I expected, especially when you add in the nervous system component. I just wrote down the workouts from the DVD on paper and laid it flat in a Ziploc. It's something you can do before laminated sheets are put out for sale. How often do you folks do water work?
Hello there! This is my first comment here so I just wanted to give a quick shout out and tell you I genuinely enjoy reading through your articles. Can you recommend any other blogs/websites/forums that deal with the same subjects? Thanks a ton!
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Marc, me too! I wrote down each exercise's name and put it on a note card n ziploc-ed it up. Once or twice a week for me...haven't done more than that personally. But it is low impact and easy on the joints so more than twice a week is possible...I was even thinking about printing them out on a transparency like they use on overhead projectors, but double bagging them in a sandwich ziploc is convenient enough for me. Have you noticed any changes in your speed by using the nervous system twitch?
I've been doing the workout 2-3 times a week for only 3 weeks so far. Regarding speed, if you're talking about running speed, I haven't timed my self, but my body feels too good after the workouts. Since I train Kempo, I'll let you folks know if there's a difference in my movement/speed in the coming months.
These exercises are special. I've been recovering from a shoulder tendon injury, and Aquakinetics helped immediately after the first exercise session.
Thanks John. I found time to go thru aquatic arms and legs and I feel like my body has more synergy, and i went to work afterward feeling more functional and less fatigued by the physical part of work, so I am hooked. Too bad the county pool's closed today--a BB day i guess
I think we're supposed to do these exercises like in BB, at a high level (speed), moving on only when form is breaking down--is this correct?
My new favorite upper body workout.
it has to do with the body postitioning. in the swimmer the upper body is more bent over. And the water flys are done with a more errect posture.
What's the difference between swimmer and water flys?
They look the same.
Great idea, I am in. I use TI swim cards at the pool for my swim workouts. It is great~!
same here
Garth that is great idea i like the flip book idea. I look forward to it.
I just did these workouts for the first time and i am hooked can not wait to get the fins and the bells. The only problem i had with the workout was that the paper that i wrote the exercises on, got wet. So maybe you could supply customers with a laminated cheat sheet of the exercises. It could include the starting position of each exercise and a little bit of text about the exercise. Just a thought i know it would help me out it might help others out as well.
other than that i really enjoyed the workout.
Thanks,