WEEK 9 WORKOUT

WEEK 9

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)
  • 1 x Flutter (30 secs – 1 minute)
  • 1 x Supermans (30 secs – 1 minute)
  • Russian Twists (30 secs – 1 minute)

TUESDAY

Circuit A repeat x 3

  • Air Squats x 40
  • Pushups x 30
  • Sit Ups x 20
  • SIT UP DEMO

Circuit B Repeat x 4

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

Wednesday

Water Polo Warm Up 1

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.

5-4-3-2-1

Push Ups/Squats/Burpies

Long Push Up explanation with modifications

Push Up Short Demo

Air squats

Burpees

Run up and down your hill/stairs/or open field(20-50 yards)

After each run you complete 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:)

 

THURSDAY

Water Polo Warm Up 1

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

 

FRIDAY

OFF

 

Saturday 

Water Polo Warm Up 1

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

  • 2 km as fast as you can

 In any combination 

 

  • 2 Km as fast as you can

 Record your time to measure your improvement:)