IMPORTANT ANNOUNCEMENTS

ALL PRACTICES SUSPENDED UNTIL FURTHER NOTICE

Competitive Results

CONGRATS

U-12 CO-ED BRONZE MEDAL  Thompson Cup

U-19 Boys MARAUDER SILVER MEDAL Thompson Cup

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FOR CO-ED ATHLETES 8-13 years who love swimming and team sports.

HAWPC 2019/2020

 All CLUB EVENTS AND PRACTICES 

SUSPENDED UNTIL FURTHER NOTICE

 

TEAM MON TUES WED THUR FRI SAT SUN
JR LEAGUE  

 

 

 

 

 

U10/U12

U/14

Developmental

 

 

 

 

 

 

 

 

 

COMP

BOYS

 

 

 

 

 

 

 

 

 

 

 

 

COMP

GIRLS

 

 

 

 

MONDAY

Water Polo Warm-Up (15 minutes)

Water Polo Warm Up 1

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 (Repeat x 3 – 30 seconds rest in between)

  • 1 x Plank (30 secs -1 minute)
  • 1 x Flutter (30 secs – 1 minute)
  • 1 x Supermans (30 secs – 1 minute)
  • Russian Twists (30 secs – 1 minute)

TUESDAY

Circuit A repeat x 3

  • Air Squats x 40
  • Pushups x 30
  • Sit Ups x 20
  • SIT UP DEMO

Circuit B Repeat x 4

Circuit C Repeat x 5 work for 45 Seconds rest for 15 Seconds

Wednesday

Water Polo Warm Up 1

FUN RUN

  • 3 – 5  km Run
  • 5 minute cool down active recovery

STRENGTH SET x 3-5 -30 seconds rest between exercises

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

THURSDAY

Water Polo Warm Up 1

INDOOR WORKOUT #2

No Excuses (Repeat 3-5 times 15 secs rest in between exercises)

FRIDAY

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 active recovery continue 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

STRENGTH SET x 3 – 15 Seconds Rest between exercises

  • Planks 30 seconds
    • Plank Intro and progression
    • 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.
    • 6 side raises
    • 6 front raises
    • Lateral and Forward Raise
    • 6 Curl Press Raises
    • Press 
  • Chair dips 30 seconds
  • 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

 

Saturday 

Water Polo Warm Up 1

Circuit A x 5 sets

 

Circuit B x 3 sets

  • Skip 500 revolutions
  • Air Squat x 1 minute
  • Plank x 1 minute

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