Jono Wallace-Smith

Coach
Jonathan Wallace-Smith

The phase is designed for;

- substantial improvements in general strength

- reducing injury risk by building strength to the best standards per muscle group relative to other muscle groups in areas specific to water polo

- prepare to body for the work to come both in the gym (development of maximal & explosive strength) and in the pool

This phase is unique as it is not a normal week by week progression but more of a 'move at your own pace'. Most exercises have a set of standards that need to be reached before you can progress on to the progression of that exercise. This will mean that some exercises & muscle groups will progress faster than others - this is completely ok and expected. Stick to the progression you are at, build patiently and you will reap the rewards (especially in the phase)

Features
1 sessions per week
Must use App app to view and log training
Program Training
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Matt...Do This
The phase is designed for; - substantial improvements in general strength - reducing injury risk by building strength to the best standards per muscle group relative to other muscle groups in areas specific to water polo - prepare to body for the work to come both in the gym (development of maximal & explosive strength) and in the pool
benefit-image-1
Matt...Do This
The phase is designed for; - substantial improvements in general strength - reducing injury risk by building strength to the best standards per muscle group relative to other muscle groups in areas specific to water polo - prepare to body for the work to come both in the gym (development of maximal & explosive strength) and in the pool
Features
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Programming 2 days per week
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
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Sample Week
Week 1 of 3-week program
Monday
Session1 - Standards 1

A1

4-way Sidelying Hip Series

2 x 40

A2

Bicep Opener

2 x 40

A3

Triceps Opener

2 x 40

A4

Band Pull-Apart

2 x 15

B1

DB Split Squat

3 x 10

B2

SA Rope to Neck Row

3 x 15

C1

45 deg Back Extension

3 x 10

C2

Half-Kneeling SA KB OH Press

3 x 15

D1

Seated DB External Rotation - Elbow on Knee

3 x 15

D2

Adductor Pulses - Short Lever

3 x 30

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

Thursday
Session 2 - Standards 1

A1

4-way Sidelying Hip Series

2 x 40

A2

Bicep Opener

2 x 40

A3

Triceps Opener

2 x 40

A4

Band Pull-Apart

2 x 15

B1

DB Split Squat

3 x 10

B2

SA Lat Pulldown

3 x 10

C1

SL Lying Leg Curl

3 x 10

C2

DB Bench Press

3 x 10

D1

Cable Low Ab Pull-Ins

3 x 20

D2

SA DB Supported Trap 3 Raise

3 x 15

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

Water Polo Strength - U/18s & Seniors - Phase 2