PoloTech Agility
A 21-day plan to help you get the most out of the PoloTech Agility workout—including what and when to eatThe groundbreaking PoloTech Shirt tracks key biometric data—heart rate, breathing depth and balance, calories burned, and more—and streams it directly to your iPhone. It’s a major advance in wearable technology, made even more powerful by the PoloTech App, which features three exclusive workouts that adapt, in real time, to data captured by the PoloTech Shirt. It’s like having a personal trainer in the palm of your hand, and it’s only available with the PoloTech Shirt.
To help you get the most out of the App’s three workouts—which focus on strength, cardio and agility—we’ve put together three 21-day plans, pulling from each of those workouts and offering tips on what to eat and when. (For more, check out “ PoloTech Cardio ” and “ PoloTech Strength .”)
The PoloTech Agility workout is designed to maximize quickness and strength, especially useful if you’re looking for an edge on the tennis court or want to get an early jump on winter ski season. The full agility circuit is made up of five cardio moves, followed by an explosive plyometric movement. You’ll push hard for 45 seconds, and then have 30 seconds of rest. The cardio component is much the same—except you’ll have more time to rest—and the strength component is a three-circuit, six-exercise routine that targets specific muscles. Work hard, but of course, if you feel dizzy or faint, take a break.
What you’ll need:
A small space for squatting and jumping, and some dumbbells, for cardio and agility. For strength, you’ll need dumbbells and a workout bench.
Why it works:
The agility plan focuses on fast feet, which will allow you to really get after tough corner shots in tennis, or more easily make that jump shot in hoops. It also works the hamstrings (for stronger knees and fewer injuries), improves your balance (so you’ll better distribute your body weight) and builds plyometric power and total-body strength—the combo you need to stay ahead.
What it tracks:
Like cardio, the agility workout mainly tracks your heart rate and breathing depth. The PoloTech App knows which zones to target and gets you working for maximum effect.
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Week One
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Sunday
PoloTech Agility workout -
Monday
PoloTech Strength workout -
Tuesday
30 minute tennis, basketball or other court sports, monitored using the PoloTech App -
Wednesday
PoloTech Agility workout -
Thursday
PoloTech Cardio workout -
Friday
PoloTech Agility workout -
Saturday
Rest
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Week Two
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Sunday
PoloTech Agility workout -
Monday
PoloTech Strength workout -
Tuesday
30 minute tennis, basketball or other court sports, monitored using the PoloTech App -
Wednesday
PoloTech Agility workout -
Thursday
PoloTech Strength workout -
Friday
PoloTech Agility workout -
Saturday
Rest
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Week Three
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Sunday
PoloTech Agility workout -
Monday
PoloTech Strength workout -
Tuesday
30 minute tennis, basketball or other court sports, monitored using the PoloTech App -
Wednesday
PoloTech Agility workout -
Thursday
PoloTech Cardio workout -
Friday
PoloTech Agility workout -
Saturday
Rest
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MEAL PLAN
Sample day of eating
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Meal 1
7:30 a.m. -
4 egg whites:
70 calories, 14 g protein, 0.5 g carbs, 0.5 g fat -
2 whole eggs:
145 calories, 15 g protein, 0.5 g carbs, 9 g fat -
½ cup oatmeal:
120 calories, 1 g protein, 25 g carbs, 1 g fat -
Meal 2
10:30 a.m. -
1 skinless chicken breast, halved:
260 calories, 56 g protein, 0 g carbs, 1.5 g fat -
1 cup broccoli, cooked:
34 calories, 2 g protein, 7 g carbs, 0 g fat -
Meal 3
1:30 p.m. -
1 skinless chicken breast, halved:
260 calories, 56 g protein, 0 g carbs, 1.5 g fat -
½ cup mixed veggies:
60 calories, 3 g protein, 11 g carbs, 0 g fat -
Small Snack
4 p.m. -
1 tablespoon all-natural peanut butter:
100 calories, 4 g protein, 3 g carbs, 7 g fat
+ celery sticks
OR
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handful almonds + celery sticks
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Meal 4
5:30 p.m. -
6 oz ahi tuna steak:
180 calories, 40 g protein, 0 g carbs, 1.5 g fat -
½ cup oatmeal:
120 calories, 1 g protein, 25 g carbs, 1 g fat -
Meal 5 (post-workout)
7:30 p.m. -
(Blend together with ice)
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1¼ scoops whey protein:
150 calories, 30 g protein, 2 g carbs, 2 g fat -
½ cup oatmeal:
120 calories, 1 g protein, 25 g carbs, 1 g fat -
1 medium Banana:
105 calories, 1 g protein, 26 g carbs, 5 g fat -
Meal 6
9:30 p.m. -
1 skinless chicken breast, halved:
260 calories, 56 g protein, 0 g carbs, 1.5 g fat -
1 cup broccoli, cooked:
34 calories, 2 g protein, 7 g carbs, 0 g fat -
½ avocado:
130 calories, 1 g protein, 6 g carbs, 12 g fat -
Totals
2,148 calories, 283 g protein, 138 g carbs, 44.5 g fat
- ALL PHOTOGRAPHS COURTESY OF RALPH LAUREN CORPORATION