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)
FeaturesA1
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