Water Polo Training and Supplements

Question:

I play water polo pretty much year round and the sport requires speed, strength and endurance.

I would like to tone up, lose fat, and build muscle weight but without losing flexibility, speed or agility in the pool.

Do you have an suggestions and advice for exercises, workout programs, or supplements or any combinations of those to use to be able to achieve my goals?

Answered By:

Mike Behnken, MS, CSCS ANswers the Fitness Question

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Water polo is a sport which requires many different muscle actions over all planes of motion to be successful.

Traditional training tends to neglect exercises which occur in the transverse plane. The transverse plane bisects the body into upper and lower halves.

Your exercise program should include many rotational movements moving your body through different, changing ranges of motion. You can see oblique exercise videos to find a variety of exercises which help strengthen your muscles in the transverse plane.

Since water polo is a full body sport, exercises which work multiple muscle groups and actions would be a great way to increase your strength, and especially endurance. Instead of performing exercises which isolate a specific muscle group you should use combination exercises which you can view at combination exercises videos.

As far as supplements go, they are exactly what the word says, a supplement. As far as improving your performance, it is better to use supplements to ensure you get all your nutrients which you need.

A good multivitamin is a must. The more times a day you must take it, the better because your body will get a constant supply of the antioxidants and B-vitamins which are needed for intense training and recovery.

As with any sport, the best way to improve in water polo is to practice. Playing year round with a solid weight training program and balanced, healthy diet rich in nutrients will make you the best you can be.

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