12 Towers Training Program 2021: Week 1

Week 1 Endurance Focus

Session 1

Base Builder

Warm Up

Z1-Z2 10’

 

Main Set

Z3 7’

Z1 1’

Repeat x 5

 

Warm Down

Z1-Z2 10’

 

 

Session 2

Speed Endurance

Warm Up

Z1-Z3 12’

 

Main Set

Z3 3’

Z4 45’’

Z5 15’’

Z1 1’

Repeat x 8

Warm Down

Z1-Z2 8’

 

Session 3

Base Builder

Warm Up

Z1-Z2 10’

 

Main Set

Z3 12’30’’

Z1 1’30’’

Repeat x 3

 

Warm Down

Z1-Z2 10’

 

Session 4

Skills

Warm Up

Z1-Z2 10’

Main Set

Committed Catch Focus

Step 1: Set up in split stance with a strong foundation, paddle side leg as your back foot

Step 2: Before putting the paddle in the water lean as far forward onto your front foot as you can without over balancing. Your hip should be over your front heel

Step 3: Hinge forwards and move your centre of gravity in front of your front foot as you drive your paddle with a positive angle down into the water.

Step 4: Drive down and lean onto the paddle. Your hips should move forward to your centre as your paddle starts the recovery phase of your stroke.

Repeat from Step 1

Start the above at 20% and build up to 40% then 60%  then 80% then 100%.

Any time you feel like you are losing form go back and reset to 20%

Continue for 40’

Warm Down 10’

 

Cross Training

Gym

Warm Up 10' Cardio

 

Super Set

10 Push Ups

10 BB Bench Pulls

10 Tricep Extensions

10 Military Press

1' Rest

REPEAT X 4

 

Super Set

1' plank

30'' Mountain Climbers

45'' Side Plank

45'' Side Plank

1' Rest

REPEAT X 4

 

Warm Down 10' Foam Roller