FINAL WEEK OF TRAINING
Monday
Water Polo Warm-Up (15 minutes)
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
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
INDOOR WORKOUT #3
Circuit A repeat x 3
- Air Squats x 40
- Pushups x 30
- Sit Ups x 20
- SIT UP DEMO
Circuit B Repeat x 4
- Switch Lunge x 20
- Switch Lunge Demo
- Squat Jump x 10
- Jump Squat Demo
Circuit C Repeat x 5 work for 45 Seconds rest for 15 Seconds
- Mountain Climbers
- Burpee
- V-Ups
- V-UP Demo
WEDNESDAY OFF
THURSDAY OFF
LAST WORKOUT OF 2019/2020 SEASON
EVALUATION RUN (Junior League and U-12- 50% of workout)
- 2 km as fast as you can
In any combination
- 100 push ups
- Long Push Up explanation with modifications
- Push Up Short Demo
- 100 squats
- Air squats
- 100 Burpees
- Burpees
- 3 minutes of plank
- Plank Intro and progression
- 2 Km as fast as you can
Record your time to measure your improvement:)