FINAL WEEK OF TRAINING

 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)

• • Plank Demo

• 1 x Flutter (30 secs – 1 minute) 

• • Flutter kick Demo

• 1 x Supermans (30 secs – 1 minute)

• • Superman Demo

• Russian Twists (30 secs – 1 minute)

• Russian Twist Demo

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:)