[waynehobley]

waynehobley on June 2, 2004 at 9:57 pm #9357

What would be some good pool work-outs during hamstring recovery?

[QUIKAZHELL]

QUIKAZHELL on June 3, 2004 at 7:44 am #28726

I use the pool for extensive tempo quite freq. The session i use most is….

In shallow water.. shoulder level…

45 seconds running in place w/15 seconds rest x10
You can rest 2 mins after 5 reps if youd like.
Follwed by leg swings holding onto the side 10x each leg.. twice.

Also make sure that since your CNS is not being stimulated on the track (you cant do any speed work since your ham. is hurt, and your CNS will not be stimulated in the pool since it is low intensity) that you are hitting the upper body weights heavy to keep your CNS firing.

[Mike Young]

Mike Young on June 3, 2004 at 12:49 pm #28727

If you have an aqua-jogger belt deep end pool runs can be beneficial for strengthening the hamstring as well as maintaining fitness. Because their is less stress on your body when running in water, you can do much more volume without worrying about long lasting fatigue. I would typically prescribe a workout that consisted of intensities achieved in a normal running workout for similar durations but increase the total number of reps by 125-150%. For instance, if the workout for the day called for 8 x 200m @ 75% (roughly 32 seconds) with 2 minutes rest, I'd prescribe 12 x 32 seconds with 2 minutes rest.

ELITETRACK Founder

[sprintermt]

sprintermt on July 12, 2004 at 7:53 am #28728

I have a question on pool works outs regarding body position when in the deep end with a aqua-jog belt. I drive my legs up and down along with good arm pumping action. I also tip my body at 45 degres or so to simulate acceleration. I have also tried to make my legs go thru the running motion but that does not get the heart rate up. What is the best form/body postion to use???

[Jay Turner]

Jay Turner on July 12, 2004 at 10:29 am #28729

[i]Originally posted by mike[/i]
If you have an aqua-jogger belt deep end pool runs can be beneficial for strengthening the hamstring as well as maintaining fitness. Because their is less stress on your body when running in water, you can do much more volume without worrying about long lasting fatigue. I would typically prescribe a workout that consisted of intensities achieved in a normal running workout for similar durations but increase the total number of reps by 125-150%. For instance, if the workout for the day called for 8 x 200m @ 75% (roughly 32 seconds) with 2 minutes rest, I'd prescribe 12 x 32 seconds with 2 minutes rest.

I do not know how to swim. Would I still be able to use this aqua-jogger?

[sprintermt]

sprintermt on July 12, 2004 at 5:30 pm #28730

Yes, it's a floatation device that's made out of a dense foam that you put around your waist. Like a big over-sized belt about 12" x 20" x 2" thick. It keeps me at about shoulder height or so in the water. I'm about 200 lbs. Just make sure Pam Anderson (Bay Watch) is near by in case of emergency.:yes:

[Jay Turner]

Jay Turner on July 12, 2004 at 11:59 pm #28731

Wait. . . . I think I seen it before. Does this device go all the way around your waist? Or just something you hold under your arms while you run or whatever?

[sprintermt]

sprintermt on July 13, 2004 at 5:33 pm #28732

All the way around your waist – you'll have complete freedom of movement of arms and legs. It fastens securely and is adjustable to any waist size. You can find more info at aquajogger.com

Anyone have suggestions on body position and leg movement while using it??

[progeny]

progeny on July 26, 2004 at 12:55 pm #28733

If you do happen to have an incident and the belt doesn't function properly, which shouldn't happen if you put it on right, don't panic. Most people drown because they panic.

I've never done any short workouts in the pool. But I got some pretty good ideas of what I can do now that I will be able to get in the water again. I had to have surgery so I haven't done anything physical since June 30.

I have a question that came up one day. If one runs in a pool, how does that translate to running on land. For example, I was told that for every hald mile in the pool that's 2 miles on land. Can this be calculated?

[rice773]

rice773 on July 26, 2004 at 5:22 pm #28734

HR would be one way to translate volume of pool workouts, but I've heard your HR never gets as high in the pool anyway because of the pressure. Percieved intensity is a simpler and effective way. Distance is a lost cause for pool running because of the varying mechanics. I've heard the half mile swim = 2 mile run, but that's for swimming not pool running.

[progeny]

progeny on July 27, 2004 at 2:48 am #28735

I know my heart rate doesn't get really high from running in the pool. It's harder to check your HR while in the pool especially if you've been in there for awhile. One would think that there isn't much of a difference between running in a pool and swimming. Of coure if you're swimming at a nice pace you can get in more laps. But I've run 164 laps in less than an hour.