Types of weight training beneficial to water polo athletes:
While water polo is mostly metabolic conditioning or "cardio", a broad general and inclusive workout regiment is needed to develop athletes to achieve their greatest fitness potential. Circuit training is a great tool to develop muscle mass and aerobic fitness for water polo; focus should be placed on increasing strength, speed and endurance as opposed to size.
For more information check out: "What is fitness?"
www.Crossfit.com provides daily workouts based on the ideals of constantly varied, high-intensity, functional movement. The site contains the best online resources for the education of athletes looking to improve in: Cardiovascular and Respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy. "Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast." -Crossfit Journal
www.bodybuilding.com has lots of information for atheletes, a store with excellent prices and information, and a body space that allows you to blog about your exercise goals.
www.roguefitness.com has excellent prices and quality for sports and exercise equipment to build a home gym.
Preseason Training:
Building aerobic capacity is the fundamental necessity for players to start the season. Lighter weight, High Intensity Interval training, Cardio.
Regular Season Training:
Functional lifting, aerobic capacity, constant variance, dealing with midseason injuries are all important. High Intensity Interval training is more valuable to enhance the speed and agility of a water polo athlete and improves the general health of most all high school athletes.
Offseason Training:
Strength and Rehabilitation.
