Here is out Week 2 waterpolo home session. This week we are in the pool completing a functional waterpolo circuit.

The timeframe is 20 seconds of work, 20 seconds of rest.

This program is best suited for a driver / utility WATERPOLO athlete.

Follow the program below and let us know how you go:

20s WORK : 20 s REST. 3 ROUNDS IN TOTAL.

1a. Single arm eggbeater overhead press (Right arm)
1b. Single arm eggbeater overhead press (Left arm)
2. Push up + rotation
3. Lateral skaters
4. Overhead full extension (Eggbeater kick)
5. Long high vertical jumps

After each set, rest 2-3 mins. Complete 3 rounds in total.

It’s all about progression and getting the basics done rite.

Over the next few weeks, I’ll start incoperating more explosive and technical movements into our training once we establish a decent training base and our body adjusted to the load and stress of training.

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