Conditioning

Goals

Training

Results

"Isn't it funny, how day by day nothing changes, but when you look back, everything is different

                                                 Prince Caspian - C.S.Lewis

The Most Important Aspect of your Training is out of the water, or "Dryland" which is comprised of gym Stretching, Conditioning, and Specialized training, with attention to fine detail.  We recommend a minimum of 1 Hour per day of Conditioning.

Warm-up

Stretch

Upon arrival, begin 8-count group stretch, or simple stretching on mats.  Do not strenuously bounce into stretches, but gently stretch into and hold.

 

Sitting stretch forward legs together, toes pointed, legs locked.  Straddle, sides

Conditioning

See Sidework (pool) below.

Some elements of conditioning should be incorporated into a daily workout regimine.  For elite aspiring athletes, conditioning, and reps are integral to advancement, with specific muscle groups given priority.

Weights

Push up position arm walk out hold

Lateral crawl  bear pod / step var 

 

Legs

Split squat

Reg squat

Squat jumps

Box step knee rise slow low

RDL bend over touch toe (bar)

Kneel

 

Arms

Arm stand shoulder touch

Plank Weight pull thru plank

Strict overhead strait up / 

add push w legs

TYI face down arms extended

Band pull outs front & top

 

Back

Superman crunch

Fire hydrant lift one knee

On back. Hip raise. Add single leg

On table. 

Side leg rise

Back crunch

Lines

 

Abs

Tuck & Pike come outs. 

On back legs up,single, straddle 

Hollow rock, side, back

Dead bug

Beg Club 5 each x 2

Int Club 10 each x 2

Adv Club 10 each x 3

Elite 20 each x 3

WEIGHTS

Most of conditioning tasks can have a weight element added.  Free weights will be addressed for the high-school and college athlete on an individual basis.

modeling

Upon arrival, begin 8-count group stretch, or simple stretching on mats.  Do not strenuously bounce into stretches, but gently stretch into and hold.

 

Sitting stretch forward legs together, toes pointed, legs locked.  Straddle, sides

Sidework pool

Upon pool arrival, a minimum of 10 minutes of Side Work will enhance the general pool workout.  Most of these drill elements can also be a good start for dryland and/or gym training.

Pool lead-ups

Upon arrival, begin 8-count group stretch, or simple stretching on mats.  Do not strenuously bounce into stretches, but gently stretch into and hold.

 

Sitting stretch forward legs together, toes pointed, legs locked.  Straddle, sides

specific technique