WEEK 3 DRY-LAND COVID TRAINING PLAN
Monday: Slow and Steady
WARM UP
Water Polo Warm-Up 3
https://www.youtube.com/watch?v=2LJ6nhvvz8k
CARDIO
- 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 circuit x 3).
1 x Plank (30 secs -1 minute)
30 secondss rest
1 x Flutter (30 secs – 1 minute)
30 seconds rest
1 x Supermans (30 secs – 1 minute)
30 Seconds Rest
Russian Twists (30 secs – 1 minute)
30 Seconds Rest
Tuesday:
WARM UP
Water Polo Warm-Up 3
https://www.youtube.com/watch?v=2LJ6nhvvz8k
CARDIO
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
Wednesday:
WARM UP
Water Polo Warm-Up 3
https://www.youtube.com/watch?v=2LJ6nhvvz8k
CARDIO
3 – 5 km Run
5 minute cool down active recovery
LEGS
(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)
Thursday:
WARM UP
Water Polo Warm-Up 3
https://www.youtube.com/watch?v=2LJ6nhvvz8k
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 rest repeat 3 to 5 times.
FRIDAY: Nice
WARM UP
Water Polo Warm-Up 3
https://www.youtube.com/watch?v=2LJ6nhvvz8k
Recovery Stretch Yoga
Feel free to go for a walk stretch yourselves out drink lots of water because it is coming:)
SATURDAY: Oh jeez
2 km as fast as you can
In any combination
100 push ups
Long Push Up explanation with modifications
100 squats
100 Burpees
3 minutes of plank
2 Km as fast as you can
Record your time to measure your improvement:)
SUNDAY
OFF