WEEK 2
Monday: Slow and Steady
Water Polo Warm-Up (15 minutes)
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
Core 30 secs- 1 minute
1 x Plank (30 secs -1 minute)
30 seconds rest
1 x Flutter (30 secs – 1 minute)
30 seconds rest
1 x Supermans (30 secs – 1 minute)
30 Seconds Rest
Russian Twist
30 seconds
Tuesday So not a big fan of running eh…….
Water Polo Warm-Up (15 minutes)
MAIN SET (Repeat 3-5 times)
45 seconds Jumping Jacks
15 seconds rest
45 Seconds Push ups
Long Push Up explanation with modifications
15 seconds rest
45 seconds of air squats
15 seconds rest
45 Seconds Mountain Climbers
15 seconds rest
45 seconds planks
15 seconds rest
45 seconds alternate leg lunges
15 seconds rest
45 seconds flutter kicks
15 seconds rest
45 seconds standing long jump (watch your head)
2 minute 15 second
Wednesday: Speed Capacity
Water Polo Warm-Up (15 minutes)
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
15 seconds rest
Planks 30 seconds
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
6 Curl Press Raises
15 seconds rest
Chair dips 30 seconds
15 seconds rest
Farmers walks (again weights not needed buckets with water, or anything heavy
15 Seconds rest
Chin Ups/Pull ups 30 secs (when you are done just hang)
1 minute rest repeat x 3
THURSDAY
Water Polo Warm-Up (15 minutes)
Main Set (Repeat 3-5 times)
1 minute Skipping
Intro to Skip (Video is long but helpful)
15 secs Rest
Mountain Climbers (45 secs)
15 seconds Rest
Farmers Walk (2 minute)
Skip (1 minute)
15 seconds rest
Farmers Walk (1 Minute)
15 seconds rest
Burpies (1 minute)
2 minute Rest
FRIDAY
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)
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.
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
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.