WEEK 2

Monday: Slow and Steady

Water Polo Warm-Up (15 minutes)

Water Polo Warm Up 2

MAIN SET

Long Run 

• Depending on your level 20-40 minutes
• The goal should be to jog continuously at a comfortable pace non stop for the entire time.
• If you cannot do this no problem either adjust your pace or Run/Walk

Run/Walk Program 

Core 30 secs- 1 minute

1 x Plank (30 secs -1 minute)

Plank Demo

30 seconds rest

1 x Flutter (30 secs – 1 minute) 

Flutter kick Demo

30 seconds rest

1 x Supermans (30 secs – 1 minute)

Superman Demo

30 Seconds Rest

Russian Twist

30 seconds

Russian Twist Demo

Tuesday So not a big fan of running eh…….

Water Polo Warm-Up (15 minutes)

Water Polo Warm Up 2

MAIN SET (Repeat 3-5 times)

45 seconds Jumping Jacks

Jumping Jacks

15 seconds rest

45 Seconds Push ups

Long Push Up explanation with modifications

Push Up Short Demo

15 seconds rest

45 seconds of air squats

Air squats

15 seconds rest

45 Seconds Mountain Climbers

Mountain Climbers

15 seconds rest

45 seconds planks

Plank Intro and progression

15 seconds rest

45 seconds alternate leg lunges

Lunges

15 seconds rest

45 seconds flutter kicks

Flutter kick Demo

15 seconds rest

45 seconds standing long jump (watch your head)

Standing Long Jump

2 minute 15 second 

Wednesday: Speed Capacity

Water Polo Warm-Up (15 minutes)

Water Polo Warm Up 2

MAIN SET Speed Capacity Run

1 km Slow

1 minute active recovery continue to walk taking deep breaths lowering your heart rate

1 km build

1 minute acitve recovery contiue to walk taking deep breaths lowering your heart rate

1 km Fast as you can

5 minute cool down active recovery walking lowering your heart rate

Main Set To be repeated 3 times

Push Ups 30 seconds (if you are going to modify please follow the long Push Up explanation model)

Long Push Up explanation with modifications

Push Up Short Demo

15 seconds rest

Planks 30 seconds

Plank Intro and progression

15 seconds rest

Shoulder Trifecta 

Use light weights if you don’t have bands (prefer bands to weights), but if that is not available Soup Cans, juice cans, or water bottles will work.  Do not not use any more than 5 lbs max. This is designed to engage our shoulders and keep them ready to swim.

Start with

6 side raises

6 front raises

Lateral and Forward Raise

6 Curl Press Raises

Press Raise

15 seconds rest

Chair dips 30 seconds

Chair Dips

15 seconds rest

Farmers walks (again weights not needed buckets with water, or anything heavy

Farmer Walk

15 Seconds rest 

Chin Ups/Pull ups 30 secs (when you are done just hang)

Chin Up/Pull Up

1 minute rest repeat  x 3

THURSDAY

Water Polo Warm-Up (15 minutes)

Water Polo Warm Up 2

Main Set (Repeat 3-5 times)

1 minute Skipping

Intro to Skip (Video is long but helpful)

15 secs Rest

Mountain Climbers (45 secs)

Mountain Climbers

15 seconds Rest

Farmers Walk (2 minute)

Farmers Walk Demo

Skip (1 minute)

15 seconds rest

Farmers Walk (1 Minute)

15 seconds rest

Burpies (1 minute)

BURPIES DEMO

2 minute Rest

FRIDAY

Water Polo Warm Up 2

Main Set

3 – 5  km Run

5 minute cool down active recovery

3-5 x 30 seconds – 1 minute air squat (30 seconds rest in between)

Air squats

3 – 5 x 30 seconds – 1 minute alternate leg lunge (30 seconds rest in between)

Lunges

Note adjust as needed whether its 3 repetitions of the exercise or 30-45 seconds.  

SATURDAY

If you have a hill in your area this is a great exercise.  Alternately you could use the stairs in your house 3 to 5 times up and down.   If no hills are available or you just want to go outside you can use a soccer field or open field To do the repeat.

5-4-3-2-1

Push Ups/Squats/Burpies

Long Push Up explanation with modifications

Push Up Short Demo

Air squats

Burpees

Basically you run up and down your hill/stairs/or open field(20-50 yards)

After each run you compete 5 push-ups, 5 squats, 5 Burpies.

With every run interval you do you decrease your Push/Squats/Burpies by 1

Do a minimum of 5 but feel free to do more, we would like to see you moving between 30-45 minutes:)

SUNDAY

Clean your room

Do the laundry

Clean the bathrooms

Vacuum the house

Wash the floors

If not interested in doing these things feel free to repeat Tuesday’s workout.