Underwater Rugby Fitness Routine

NOswimming Health, Fitness, Food DK30 Fall 2020 0 0

Description

Improve my fitness routine with more consistent sessions. Hoping to improve my cardio and strength in the short-term. Working towards a long-term goal of improving my underwater rugby abilities.

Recent Updates

NOswimming 5 years ago

Week 1 didn’t quite go to plan, I managed to do 2 of the 4 workouts that I set myself as a goal. Hopefully week 2 will go a little better.

Went for a run today to start off week 2.

Run details

  • Distance: 10.92 km
  • Time: 58 minutes 55 seconds
  • Pace: 5.24 avg, 6.34 min, 4.14 max
NOswimming 5 years ago

Went for a weighted walk today.

Walk details:

  • Distance: 4.00 km
  • Time: 50 minutes
NOswimming 5 years ago

Did my first strength session today so happy to make a start.

3 sets of:

  1. 10 push-ups
  2. 10 dead-lifts
  3. 10 downward dog press
  4. 10 goblet squats

Then 3 sets of:

  1. 10 pull-ups
  2. 10 chin-ups
  3. 1 minute plank

All sets have a 1 minute break between them.

NOswimming 5 years ago

Went for a run today to get back into it before starting my training next week.

Run details

  • Distance: 7.73 km
  • Time: 44 minutes 11 seconds
  • Pace: 5.43 avg, 9.09 min, 4.37 max

Estimated Timeframe

Oct 16th - Nov 13th

Week 1 Goal

Complete 4 workout sessions minimum.

Two or more 45-60 minute cardio sessions:

  • Running
  • Weighted hill walk
  • Cycling

Two or more 30-45 minute strength sessions:

  • 3 sets of 10 weighted pushups, 10 deadlifts, 10 downward dog press, 10 goblet squats

Week 2 Goal

Complete 5 workout sessions minimum.

Two or more 45-60 minute cardio sessions:

  • Running
  • Weighted hill walk
  • Cycling

Two or more 30-45 minute strength sessions:

  • 3 sets of 10 weighted pushups, 10 deadlifts, 10 downward dog press, 10 goblet squats

Week 3 Goal

Complete 6 workout sessions minimum.

Two or more 45-60 minute cardio sessions:

  • Running
  • Weighted hill walk
  • Cycling

Two or more 30-45 minute strength sessions:

  • 3 sets of 10 weighted pushups, 10 deadlifts, 10 downward dog press, 10 goblet squats

Week 4 Goal

Complete 7 workout sessions minimum.

Two or more 45-60 minute cardio sessions:

  • Running
  • Weighted hill walk
  • Cycling

Two or more 30-45 minute strength sessions:

  • 3 sets of 10 weighted pushups, 10 deadlifts, 10 downward dog press, 10 goblet squats

Tags

  • Fitness
  • Underwater Rugby
  • Routine