Water Polo Strength Training Program - Phase I

I got the below question from a youth Water Polo coach in Europe.

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Hi Mike

Hope everything is fine on your vacation!

I'd like to ask for some help from you, I know that you have worked with physical training a lot and we have 6-7 junior players from 15-19 years old that are starting to work out now for waterpolo.

Any hints or ideas of what they should train?

They're meeting with a swim coach but it would be nice to hear if you have any ideas!

They have not been lifting any weights before.

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My response:

I would suggest a program of Squats, Push Ups and Chin Ups or Pull Ups + some shoulder external rotator cuff strengthening.

3 x 8-10 reps, 2-3x per week.

You gave me an idea though for a blog post on waterpolotraining.net.  I will try to post a more detailed description of a beginner program in the next day or two.

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Here is the more detailed response of the above program.

1. Warm Up

• I recommend the 15 minute dry-land warm up I designed last year.  It was originally published on www.michaelreid.ca.  You can download the PDF of the entire program below and please study the video for a demonstration of all the exercises.

Download Water Polo Dryland Warm Up - PDF

Video demo of the dryland warm up.

http://www.youtube.com/watch?v=Jkq2uGakPeg

2. Strength Training

• I am not going to discuss the rational for the exercises that are chosen except for this, keep it simple and focus on performing multi-joint exercises with free weights.

• There are reasons why I choose a front squat versus a back squat and push ups instead of a bench press.  I will discuss why another time but you will have to trust me that it is best for your body and for keeping your shoulders healthy.

Download Water Polo Strength Training Program - Phase I

I really don't like giving programs with out actually coaching the athlete and at the least seeing how the athlete moves.  Every athlete will be different regardless of age and even though many can do the same program, each one may require very different coaching cues and small tweaks to really make the program work for them.

Be Well,

Mike Reid

www.michaelreid.ca

www.waterpolotraining.net

The Strength Training Exercises:

A1. Goblet Squats (SDB Front Squats)

A2. Chin Ups - http://www.youtube.com/watch?v=OST3taemnpQ

A3. Push Ups - http://www.youtube.com/watch?v=V9vHKy4dFTY

B1. SDB External Shoulder Rotation - http://www.youtube.com/watch?v=eafkfJ2mcQc