Jono 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)
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
Bicep Opener
2 x 40
A2
Band Pull-Apart
2 x 15
A3
Triceps Opener
2 x 40
A4
4-way Sidelying Hip Series
2 x 40
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
A1
Band Pull-Apart
2 x 15
A2
Triceps Opener
2 x 40
A3
Bicep Opener
2 x 40
A4
4-way Sidelying Hip Series
2 x 40
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
