Weight training should be an integral part of the water polo program on all levels. The type of program one can offer depends upon available facilities and time. However, a general weight lifting program should be used at least three times a week. The circuit should include at least ten stations and many more than that if there are facilities. There should be stretching and flexibility as well as strength work. The individual should do three sets of ten exercises at each station with some rest between each set. The last exercises in the set should be extremely hard or impossible to complete. When the individual gains sufficient strength to complete all ten contractions or exercises in each of the three sets, he may increase the weight at that station.
As mid-season approaches, more repetitions can be added and possibly less weight. Follow the same set-up at each station; do three sets of exercises with ten to twenty repetitions in each set.
In late season, lessen the weight and maintain the same number of repetitions; this will help maintain strength and tone. If the program has been one of five days a week, cut to three. Approximately two weeks prior to the major effort of the season, i.e., league tournament or national tournament, lay off of the weights entirely. This should give each individual enough rest so that he should feel very strong in practice. This in turn should help instill more self-confidence and result in a fine effort. Some individuals feel they must stay on the weights or they will lose strength. If they have a strong opinion, then psychologically they will be better off staying with the weights.
Use any type of weight workout that creates resistance. If complete facilities are available, universal gym, Exer-geni, and floor weights, then a full weight program can be used. If these facilities are not available, then weights can be made. There are various means of making weights. Coffee cans with cement in them and a pipe for the bar are very usable. Plastic bottles filled with cement with broomsticks for bars are good. Surgical tubing, makes very good resistance equipment. It is inexpensive and can be purchased atany medical supply. The tubes come in any diameter and strength desired.
The following circuit is used by one of the local colleges and is it thorough program. A few people are beginning to ex peri men I with weight training six days a week and two times each day. We prefer the one-a-day method.
- Rocker push-ups, finger tip roll back and forth
- V-ups (jackknife)
- Jump and bring knees to chest—leg drive
- Rocker flutter — arms move in a vertical plane back and forth
- Bent arm pullover
- Pull downs — behind neck, sit
- Pull downs — front, standing
- Military press — sit
- Breaststroke pulls — rows face down, bench, curl the weights up — barbells
- Back kick — leg machine
- Pulls — wall pulley or surgical tubing
- >French curl — sit and pull over head — bent arm
- Bar dips
- Curls — sit dumbbells, elbow against knee
- Oblique — bench press machine or dumbbell
- Wall pulley or tubing — fly pulls
- Fly cross overs — lie on bench, arms extended to sides, pull to over chest position — straight arm.
- Wrist curls — throwing, breaststroke
- Reverse flyers — opposite to fly cross over — use high rep and light weight. Help eliminate tie up
- Leg lifts — leg machine. Helps stop knee problems
- Finger tip push-ups
- Hurdle — sit
- Pancake — sit legs 45 degrees
- Feet under hips, lean back
- Inner leg stretch — sit, put soles of feet together, press kneeE. out
- On back — hands close together, lean back