Hi all, been a while since I have posted on here. I performed a search on this topic but didn't see too much come up so thought I would make a post. I've recently started helping out coaching youth water polo in my area (14 & under club and high school level) and I'm working to convince my co-coaches of some StrongFirst philosophies for both dry land training but also for the in-water conditioning. I'm specifically in need of more recent data that I can show them as to the applicability of this type of program that can help get through the stubborn "we've always done it this way" resistance.
I found an article from many years ago that was Water Polo specific that shares a lot of the StrongFirst principles: Applying the Research: Specific Swim Sets for Water Polo - Water Polo Planet
I came across this post here on SF and thought I could incorporate some of the principles from Jason's programming: Strong Endurance in Schools to Strengthen the Next Generation | StrongFirst
I am looking to incorporate the same push-pull combination of exercises but think I need to change them around based on the nature of swimming and the muscle groups involved. I'd love to incorporate kettlebells and swings, but equipment availability is an issue as is the technique that I'm certain most of my players don't yet have. The table above uses pushups and running sprints and I think I could substitute those for jump-squats and swimming sprints. Since jump-squats would be working on explosive legs (critical for treading water, mostly lower body) and swimming fast (obviously important in the sport, but also mostly upper body). I'm thinking about something like the below:
The key to the above would be ensuring that the athletes are putting out 100% intensity during the exercises, which is why it would be important to inspire competition in some fashion. I also very much like the idea from the article about the different colored shorts...I'll have to see how we can get the school or club to pay for some different colored practice suits...I imagine the idea of wearing a gold speedo in practice will really inspire some of the boys!
My problem is, I don't think my co-coaches will see workouts like the above as "enough" conditioning. My plan would be to be more efficient with the rest of practice and make sure everyone is very active all through practice to help out on that end as well, but if anyone has any tips/ideas or sources for additional data to point me to that would be most helpful!
Thanks everyone and hope you all have a healthy and strong Holliday season!
I found an article from many years ago that was Water Polo specific that shares a lot of the StrongFirst principles: Applying the Research: Specific Swim Sets for Water Polo - Water Polo Planet
I'm looking to change some of our longer-duration swim sets to be more centered around shorter bursts of higher intensity. Most swim-sets are centered around repetitions of 100yd or 200yd distances, which builds a good base of endurance but really doesn't help make you any faster. I'm thinking that incorporating more 25yd sprints (should be around 15sec or less of high effort) would be similar to a set of KB swings and can incorporate into some form of S&S or Q&D style workouts."SAID Principle – “The body adapts to what ever it does, but really the body always adapts to exactly what it does.” (Cobb, 2009)
“Specific exercise elicits specific adaptations, creating specific training effects” (McArdle, 2006)"
I came across this post here on SF and thought I could incorporate some of the principles from Jason's programming: Strong Endurance in Schools to Strengthen the Next Generation | StrongFirst
I am looking to incorporate the same push-pull combination of exercises but think I need to change them around based on the nature of swimming and the muscle groups involved. I'd love to incorporate kettlebells and swings, but equipment availability is an issue as is the technique that I'm certain most of my players don't yet have. The table above uses pushups and running sprints and I think I could substitute those for jump-squats and swimming sprints. Since jump-squats would be working on explosive legs (critical for treading water, mostly lower body) and swimming fast (obviously important in the sport, but also mostly upper body). I'm thinking about something like the below:
Minute 0 | 5 jump-squats | Minute 15 | half length sprint (12.5yd) |
Minute 1 | 5 jump squats | Minute 16 | full length sprint (25yd) |
Minute 3 | half length sprint (12.5yd) | Minute 18 | 5 jump squats |
Minute 4 | half length sprint (12.5yd) | Minute 19 | 5 jump squats |
Minute 6 | 5 jump squats | Minute 21 | half length sprint (12.5yd) |
Minute 7 | 5 jump squats | Minute 22 | half length sprint (12.5yd) |
Minute 9 | half length sprint (12.5yd) | Minute 24 | 5 jump squats |
Minute 10 | half length sprint (12.5yd) | Minute 25 | 5 jump squats |
Minute 12 | 5 jump squats | Minute 27 | half length sprint (12.5yd) |
Minute 13 | 5 jump squats | Minute 28 | full length sprint (25yd) -race teammates! |
The key to the above would be ensuring that the athletes are putting out 100% intensity during the exercises, which is why it would be important to inspire competition in some fashion. I also very much like the idea from the article about the different colored shorts...I'll have to see how we can get the school or club to pay for some different colored practice suits...I imagine the idea of wearing a gold speedo in practice will really inspire some of the boys!
My problem is, I don't think my co-coaches will see workouts like the above as "enough" conditioning. My plan would be to be more efficient with the rest of practice and make sure everyone is very active all through practice to help out on that end as well, but if anyone has any tips/ideas or sources for additional data to point me to that would be most helpful!
Thanks everyone and hope you all have a healthy and strong Holliday season!