Redwood Empire Water Polo
Santa Rosa, CA Sonoma County

 
Just how strong do you have to be? In other times, there always seemed to be room in any team for a few 'weedy, speedy' types. But now, seeing as referees are letting a great deal of 'monstering' to occur in midfield as well as at 2m, everyone has to be strong enough to maintain possession. No more 'possession is 9/10ths of the law'. If you've got it, you'd better use it, because the defender will be allowed to do just about anything to get the ball off you !

Muscle Groups; Exercise Types; Aquaerobics: Work out 1; Work out 2;

I am no expert in this area (or any other for that matter), but the following seems fairly typical. Does anyone have anything more specific to offer?
Weight sessions should concentrate on the following muscle/groups.

Flexor carpi; Triceps brachii; Biceps brachii; Deltoids; Pectorals Latissimus dorsi; Trapezius; Abdominals; Sacrospinalis; Quadriceps; Hamstrings; Gracilis; Gluteus maximus; Iliopsoas; Gastrocnemius; Tibilias anterior

Weight sessions should concentrate on the exercise types.

Bench press; Inclined bench press; Reverse incline bench press; Wide arm Pull downs; Reverse arm pull downs; Pec machines / flying motion with dumbells; Bar dips; Leg press

An aquaerobic workout ? - Why not ?
Warm Up
1 – Stand in the pool up to your shoulders. Carve figure eights with your arms. Cup the hands to get greater resistance.
2 – Both arms out in front. Tear them across your body from side to side, keeping the feet firmly planted.
3– In shoulder deep water, place one foot in front of the other. With a small jump, the feet swap places.

Cardio Exercises
1 – Star jumps
2 – Knee raises

Strength Training
1 – Back to the wall of the pool, arms behind and supporting you. Lift knees to the chest, twist them to one side, hold, back to the middle, hold, the other side, hold and keep going.
2 – Face and hold on to the wall. Take one leg as far out as possible, then bring it back to touch the wall.
3 – Side on to wall, sweep your foot to the side and back.
4 – Face wall, long, slow, dolphin kick
5 – Pool press ups

Warm down

Work out 1:
1. 3x15 behind back pull downs
2. 3x15 chest pull downs
3. 3x15 horizontal curls out (elbow on hip forearm straight out horizantal motion)
4. 3x15 squats (the best are the ones that you sit down and legs are up if not available nomal squats with a wide pigeon toe stance works)
5. 3x15 calf squats (use a non sit machine or free weights)
6. 3x15 lunges (w/ press bar on shoulders or dumbells on side)
7. 3x15 pull ups
8. 3x15 pull ups back
9. 3x15 push ups
10 3x100 situps
Work out 2:
1. 3x100 situps
2. 3x15 bench press
3. 3x15 horizantal curls in
4. 3x15 curls (bended bar)
5. 3x15 triceps (bended bar)
6. 3x15 side situps lounges

 
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