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PoloTech Agility

A 21-day plan to help you get the most out of the PoloTech Agility workout—including what and when to eat

The 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

    • 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
    • Week Two

    • 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
    • Week Three

    • 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

MEAL PLAN

You’re going to eat high-protein, low-carb meals that clock in at around 2,200 calories a day. And remember to eat something post-workout: After hitting the weights hard, your body’s levels of cortisol—a stress-induced hormone that triggers fat storage—are on the rise, and that can actually be harmful to muscle growth if it’s not addressed. Approximately 30 minutes or so will be your window of opportunity to recover appropriately. A meal combining both protein and carbs will suppress the aforementioned cortisol and immediately begin the muscle-growth and recovery process. Avoid fats immediately post-workout because they slow digestion and can interfere/slow the effects of the post-workout protein/carb combo.

Sample day of eating

  • 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


  • handful almonds + celery sticks

  • 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)

  • 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