Jono Wallace-Smith
Water PoloInitial Program designed to;
- build work capacity
- reduce injury risk specific to water polo (hips & shoulders)
- improve general coordination
- improve general strength
- prepare for the work to come - both in subsequent gym programs & in the pool
Features2 sessions per week
Must use App app to view and log training
Program Training
Crawls Circuit 2
A
1 rounds of 10m each w/ walk back recovery - Bear Crawl - Bwds Bear Crawl - Lateral Bear Crawl (each side) - Lizard Crawl - Breathing Lizard Crawl - Stealth Crawl - Commando Crawl - Table-Top Crawl - Bwds Table-Top Crawl - Lateral Table-Top Crawl (each side) Youtube Link: https://youtube.com/playlist?list=PLD3zu-nIj4oU1oEO5-6Hv-i9NO6cncra1
B1
4-way Sidelying Hip Series
2 x 40
B2
Bicep Opener
2 x 40
B3
Triceps Opener
2 x 40
B4
Band Pull-Apart
2 x 15
C1
Adductor Holds - Short Lever
3 x 30
C2
DB Powell raise
3 x 15
Conditioning
D
Aquatics Extensive MedBall Circuit
3 rounds - 20 secs on, 20 secs off Goal is rhythm & flow (not max output) - easy speed MB Chest Pass MB OH Pass MB Slams MB Side to Side Slams MB Rotation Pushes (each side) MB Rotations (each side) MB OH Rotations (each side) MB Bent-over Underhand Pass MB Long Seated Chest Pass MB Rollback Chest Pass MB Seated Side Pass (each side) Youtube Link: https://youtube.com/playlist?list=PLD3zu-nIj4oVpbnkoRIkkkQGwyJ_k3B5e
Recovery
E
WP Stretching 1
90/90 External Rotation x 90 secs 90/90 Internal Rotation x 90 secs Piriformis x 90 secs Thor Rot/QL x 90 secs 3-way Pancake x (3 x 10 secs each way) Lats x 90 secs 3-way Anterior Shoulder x 30 secs each way Youtube Link: https://www.youtube.com/playlist?list=PLD3zu-nIj4oV5C5vfwxzXv8MiAdRSoyEv
Crouch Circuit 1
A
1 rounds of 10m of each w/ walk back recovery Goal is rhythm, flow & exploration - Duck Walks - Bwd Duck Walks - Lateral Duck Walks (each side) - Bunny Hops - Bwd Bunny Hops - Lateral Bunny Hops (each side) Youtube Link: https://youtube.com/playlist?list=PLD3zu-nIj4oVU1I3f9UMQLKSRmavVliON
B1
4-way Sidelying Hip Series
2 x 40
B2
Bicep Opener
2 x 40
B3
Triceps Opener
2 x 40
B4
Band Pull-Apart
2 x 15
C
Adductor Holds - Short Lever
3 x 30
D
DB Powell raise
3 x 15
Conditioning
E
Gen Str Circuit 1
2 rounds of each exercise 15 secs on, 15 secs off Push Ups Prisnor Squats V-Sits Back Hypers Push Up w/ Clap Rocket Jumps Straight-body Dips Cossack Extensions L-Overs Swimming Burpees Kneeling Goodmornings Youtube Link: https://youtube.com/playlist?list=PLD3zu-nIj4oU53jLisBFsWx43PEjUyiX-
Recovery
F
WP Stretching 1
90/90 External Rotation x 90 secs 90/90 Internal Rotation x 90 secs Piriformis x 90 secs Thor Rot/QL x 90 secs 3-way Pancake x (3 x 10 secs each way) Lats x 90 secs 3-way Anterior Shoulder x 30 secs each way Youtube Link: https://www.youtube.com/playlist?list=PLD3zu-nIj4oV5C5vfwxzXv8MiAdRSoyEv
