WEEK 5 WORKOUT

MONDAY

Water Polo Warm Up 1

RUN WORKOUT

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 

Water Polo Warm Up 1

INDOOR WORKOUT 

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

 

WEDNESDAY 

Water Polo Warm Up 1

RUN WORKOUT 

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 active recovery continue 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

STRENGTH SET x 3 – 15 Seconds Rest between exercises

 

  • Planks 30 seconds

 

    • Plank Intro and progression
    • 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.
    • 6 side raises
    • 6 front raises
    • Lateral and Forward Raise
    • 6 Curl Press Raises
    • Press 

 

  • Chair dips 30 seconds

 

  • Farmers walks (again weights not needed buckets with water, or anything heavy
  • Farmer Walk
  • 15 Seconds rest 
  • Chin Ups/Pull ups 30 secs (when you are done just hang)
  • Chin Up/Pull Up
  • 1 minute rest repeat  x 3

THURSDAY 

Water Polo Warm Up 1

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

 

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

FRIDAY 

Water Polo Warm Up 1

FINAL COUNTDOWN RUN

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:)

SATURDAY

Water Polo Warm Up 1

Circuit A x 5 sets

 

Circuit B x 3 sets

  • Skip 500 revolutions
  • Air Squat x 1 minute
  • Plank x 1 minute