(Repeat x 3 – 30 seconds rest in between)

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

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

5 minute cool down active recovery walking lowering your heart rate

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

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.

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

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

45 seconds standing long jump (watch your head)

2 minute 15 second rest repeat 3 to 5 times.

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

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

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

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.

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:)

Record your time to measure your improvement:)

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

This workout program will start you off with your eleven week program. It’ll start you off with some warm ups and then we’ll introduce some elementary workouts for this week.

Week 1

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

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

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

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

Congratulations, you finished week 1! Now we’ll be moving onto the second week of training which will involve more of the same of week 1 but increase the intensity of some of the workouts.

Week 2

(repeat circuit 3-5 times 30 sec – 1 minute reps)

Air Squats 30 seconds: – 1 minute (30 seconds rest in between)

Alternate Leg Lunges: 30 seconds – 1  minute (30 seconds rest in between)

Wall sits: 30 Seconds – 1 minute (30 seconds rest in between)

 45 seconds standing long jump (watch your head)

 2 minute 15 second rest repeat 3 to 5 times.

Feel free to go for a walk stretch yourselves out drink lots of water because it is coming:

Now it’s getting more serious! With week three we’ll continue with the intensity we introduced in week 2 but we’ll continue building consistency so you see the program through.

Week 3

The Goal is to eventually be able to complete this with less then 5 seconds rest between exercises.

Main Set x 3  (15 seconds rest between exercises)

Circuit x 3 – (30 seconds rest in between)

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 just mark out 50 yards to and from.

You will do this 10 times each time you complete a run you will do Push ups/Squats/Burpies descending from 10-1.

MAIN SET repeat 3 x (15 seconds rest between exercises) 

Long Push Up explanation with modifications

Alternate Leg Lunges: 30 seconds – 1  minute 

 Record your time to measure your improvement:)

Welcome to week four! Let’s continue the intensity we introduced in the previous weeks and see this eleven week program through.

Week 4

Jump Rope for Heart (Repeat 3-5 times 15 secs rest in between exercises)

STRENGTH SET x 3 – 15 Seconds Rest between exercises

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

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 mark out a 20 to 50 yard course outside your house.

Welcome to week five Let’s continue the intensity we introduced in the previous weeks and see this eleven week program through.

Week 5

For this warm-up do each movement 15 x per side x 3

Feel free to go for a walk stretch yourselves out drink lots of water because it is coming:)

AMAZING WORK WE BEGIN ANOTHER 6 WEEK PROGRAM MONDAY

Welcome to week six! Let’s take this week easy and see this eleven week program through.

Week 6 - Recovery

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

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.  

Welcome to week seven! Let’s continue the intensity we introduced in the previous weeks and see this eleven week program through.

Week 7

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

Welcome to week eight! Let’s continue the intensity we introduced in the previous weeks and see this eleven week program through.

Week 8

EVALUATION RUN (Junior League and U-12- 50% of workout)

Welcome to week nine! Let’s continue the intensity we introduced in the previous weeks and see this eleven week program through.

Week 9

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

Welcome to week ten! Let’s continue the intensity we introduced in the previous weeks and see this eleven week program through.

Week 10

You made it to the last week! Let’s push through this week because you’re done after this!

dry land training - undefined

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