Day 3: The Pushup

Welcome to day 3 of the Building Blocks progression powered by BridgeAthletic. Check out the third exercise of the pushup progression, the pushup. Check out the instructional video below and keep progressing!

Day 2: The Kneeling Pushup

 This is the fourth and final post in our USA Water Polo ODP series.

Playing goalie on any team requires performance skills that differ from the rest of the players, whether this takes place in the pool or on land.  Water Polo is no exception, and it is vital that goalies in the sport understand how this will affect their individual approach to strength and conditioning. The best athletes have an intimate understanding of their position and its demands on the body. Let's dive into the strength exercises tailored to goalies for maximum performance in the cage.  

This post is part three of our four part USA Water Polo ODP series. 

We will focus on shoulder strength, stability and core work. As athletes seek ways to develop speed and power in the pool, these three areas of training can improve your efficiency in upper body movement patterns. Countless movements in water polo require coordination of the upper and lower body, and a prime example of this is shooting. Let's take a look at how to harness the full potential of your shoulders and core.

This post is part two of our four part USA Water Polo ODP dry-land series.  

After dynamic warm up, the next block of the pre-workout, called Movement Prep, addresses specific areas of the body that frequently engage in movement patterns during training. This focused approach further aids in injury prevention for high risk joints and muscle groups. The best athletes learn which specific areas of the body demand additional attention in warm-up prior to training and competition. Let'discuss a few exercises that address these critical areas.

This post is part one of our four part USA Water Polo ODP dry-land series.  

Anthony Ervin is one of the most exciting sprinters in the sport today, and we are proud to have him on the Bridge platform.  After winning the gold medal in the 2000 Olympic Games in the 50m free, Anthony retired from swimming.  In 2010 Anthony started training again, landing himself a spot on the London Olympic team.  He swam well in London and has continued to improve recently.  This summer at US Nationals, Ervin battled a lightning fast final to win the title in the 50m freestyle.  The three featured exercises that we will teach are the Seated Box Jump, the Dumbbell Forward/Reverse lunge, and the TRX Alligator.

Today we will feature Tom Shields. Tom is currently one of the best butterfliers in the world.  Tom had a breakout meet this summer at US Nationals, beating a stacked field to win both the 100m and 200m butterfly events.  His main strengths are his underwaters and his improved endurance. The three featured Bridge exercises are the Band Barbell Front Squat, the Dowel  Thoracic Mobility, and the Komodo Dragon Walk.