217 – AQUATIC FARTLEK CHALLENGE: TRAINING 4U BY MUSHI HARUSH & JAVIER BERGAS 1. What is Fartlek? It is a complete workout utilizing changes of pace with various intensities and speeds. The word itself is derived from the union of the Swedish words "fart" meaning speed, and "lek" which refers to the game. So the literal translation is "speed play". In the beginning, it was performed on natural terrain, with different slopes and obstacles that made the runner improvise throughout the course. The athlete had to adapt speed to the land, following his or her own instincts. Gradually, the technique has been adapted to different terrains and sports. This method has the general characteristics of continuous training method but at the same time has intensity variations during the implementation. The rhythm changes can be made in two ways: through progressions or by using acceleration .In the first case, the rate increases uniformly and in the second the rate increases instantly. The ability to maintain a long-‐term effort depends primarily on aerobic endurance skills of the individual, meaning, the power of your body to consume large amounts of oxygen. However, improving other physical qualities such as speed, which involves different conditions of energy supply (anaerobic system = no oxygen), it's important for resistance training. The Fartlek program consists of imposing different muscles stimulated working procedures and thus reproducing the different muscular demands of a training session of this type. The main purpose of the system is to improve the resistance in the broad sense meaning aerobic and anaerobic endurance and also accustom the body to the rhythm changes. It will always involve aerobic capacity, resistance, speed and optimizing the recuperation phase, then depending on which variant of fartlek will be used, it will develop other qualities such as strength or anaerobic capacity What are the benefits? • Cardiac function. • Anaerobic metabolism. • The maximal and submaximal anaerobic capacity. • The lactate threshold. • Muscle capilarización. • Optimizing the epoc (recuperation phase). • And increased glycogen stores in the slow and intermediate fibers. 2. Why to use it in the water? The aquatic environment has a number of characteristics that benefit the athlete, and actually all individuals. The properties of water help improve physical performance by allowing individuals to vary and supplement training in a safe and healthy manner. It is an JAVIER BERGAS ([email protected]) MUSHI HARUSH ([email protected]) environment that allows innovation, complements daily activities, and shares an adaptable training level for all abilities. Selepak (2001) states, "The physiological response of the organism in the aquatic environment is similar to the one on land; with no significant differences, for example, in the functioning of metabolism, oxygen demand or production of carbon dioxide." Colado (2004) confirms that many research studies demonstrate the possibility of improving aerobic capacity in the aquatic environment. Aquatic Fartlek can be a good alternative to aerobic and anaerobic training by decreasing joint loading. The water provides variable intensity through the application of inertia, acceleration, action and reaction, and assisting or impeding movement patterns. Additionally, utilization of the environment (different water depths, pool walls, stair, etc.) offers opportunities to constantly adjust the workout. This IAFC 2015 workshop will give you the keys to adapt several types of Fartlek training to the aquatic environment: • Swedish – based upon times • Polish – based upon distances • Special Fartlek or Technique Race • The Finnish Court – a circuit adaptation with an athletic approach • Leader and Musical inspired variations In the water there is a greater resilience of effort, with a significant reduction in delayed muscle soreness origin (also known as "stiffness"); It is a space that reduces joint stress without reducing the intensity of muscle training and / or cardiovascular; a means in which (depending on temperature and water depth) an exercise can be performed by decreasing the heart rate and, therefore, can increase the intensity of the workout. In which move in any direction provoke resistance movement causing greater muscle activation; therefore it will be a means that will allow us, complimentary daily routines, healthy and adaptable to any level of innovative training. Even it is a technique that we can apply to the world of swimming, doing a workout in which no complete rest is performed by alternating series of high effort with periods of minimal effort. As an example, alternate short distances at maximum speed with no rest periods, and periods in which they swim longer distances at a slower pace than the previous. 3. Types of Fartlek and Choreography notes: There are many variants of Fartlek, which are mainly characterized by its great versatility that gives an opportunity to develop during the same workout different capacities. We will use it in different moments of the class to do as a short introduction of each one. This will be our class: 3.1. WARM UP We will start the class using the Musical Fartlek as warm up. What is it? Many runners use music while running. Runners can use their music as a template for their fartlek run changing its speed according to the different parts of a song. For example, they can accelerate and slow down during the chorus for the rest of the song. We will use this idea JAVIER BERGAS ([email protected]) MUSHI HARUSH ([email protected]) to make different games, dances, etc. using different styles of music with different rhythms and pacing our moves to these rhythms. 3.2. MAIN PART – EXERCISE 01 We will use three different kinds of Fartlek at same time: a part of the group will start with a mix of the Polish Fartlek or by distances with the Fartlek by depths (The adaptation of the Terrain Fartlek). We can define them as: • Fartlek by distances (Polish): This is a very systematic way of fartlek according to its creator (Mulak), consists of four parts: 1. Initial Phase, warm up; in which a series of exercises related to the major muscle groups are introduced, especially aimed to improve coordination, balance, elasticity and joint mobility. 2. Speed Phase; in which a series of short races are held, but the intensity is not maximal. In this type of exercise is used, if possible, a land with slight ups and downs, which accelerations and rhythm changes are thanks to varied terrain profile. Thus one finds the heart rate fluctuations is achieved without great effort. 3. Rhythm phase; is carried out by for example 5-‐10 races from 300 to 800m tempo beat, with active breaks 500m at an easy pace. Recovery times will be determined by the state of respiratory rate, controlling element of the effort. The next effort is not repeated until the athlete has feel normalized and feel he wants to start again next sequence. 4. 4.Recovery phase (Cool down); trots in descending rhythm are made, ending up in ease relaxation exercises until full normalization of respiratory rate is achieved. • Fartlek by depths. Using the different possibilities offered by a mixed pool we will adapt intensities and rhythms to different depths. We will use the characteristics of the pool to do Aqua Running using different exercises (that we will explain during the theoretical part) in each “wall”. We will use each wall distance to do different exercises and, at same time, using the different depths. The other part of the group will do a short adaptation of The Finnish Track (Or Finnish Circuit) a style of Fartlek that used the polish model as base. It’s a Scandinavian variant characterized by the placement of several stations along a path to alternate sections using implementation of physical exercises on these stations. The activity is guided at all times by placing panels at each station where the activities to be performed in it are represented. An example can be: run or swim to a side of the pool, do 10 repetitions of an exercise and return to the beginning point, where we will do another exercise to run again to the other side… 3.3. MAIN PART – EXERCISE 02 As short brake, we will do some exercise using the Leader Fartlek: we can define it as create affinity groups captain of which is selected by sections. In each section or interval JAVIER BERGAS ([email protected]) MUSHI HARUSH ([email protected]) we can do different exercises but always the leader (the captain) will pace the rhythm of the group. One example can be the task of trying to escape, and the other members of the group have to try to stop them, this escapes will be oriented by the coach and therefore, the duration and distance will be selected according to the capacities of the groups. 3.4. MAIN PART – EXERCISE 03 Fartlek by times (Swedish) will alternate between phases of fast running and other slow pace. A clear example is run for 2 minutes at a speed rather quickly then rest 1 minute and perform another quick run. With this type, the aim is to reach and maintain anaerobic threshold as long as possible, stay in anaerobic state for a long time to get used to it and be able to work well under these conditions. This kind of Fartlek will be the base of this third fourth part, where we will do different exercises to train all body using intervals with different objectives and speeds: there will be “fast” intervals for legs and for cardiovascular training, “medium” ones for core and “slow” speed ones for the arms. 3.5. COOL DOWN We will return to the Musical Fartlek to do a funny final (surprise! We cannot explain you!) And a final cool down based on the articular mobility. Do you want to know more details; all the exercises… come to the theoretical part! JAVIER BERGAS ([email protected]) MUSHI HARUSH ([email protected])