Προπονητικη τησ υδατοσφαιρισησ μπακασ 02 04 2013 αγγλικη...

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TRAINING

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copyright © 2011 CHRISTOS BAKAS

ISBN: 978-960-90583-1-5

In accordance with Law No. 2121/1993, it is forbidden to reprint or

reproduce this work, in whole or in part, in any way, without the

publisher’s written permission.

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TABLE OF CONTENTS

Introduction 5

Energy metabolism I 9

Dehydration 11

Blood tests 13

Enzymes and their importance 13

Physical fitness 15

Circuit training 21

Energy metabolism II 35

Nutrition 44

Interpreting goals and abilities 44

Training zones 48

Isometric training 49

Strength 62

Compensatory acceleration 68

One step … farther 69

Maximizing muscle development 76

Fuels for better developing strength in training 80

Summing up 82

The goalkeeper in water polo 84

Bibliography 107

Curriculum Vitae 108

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INTRODUCTION

The practise of true and genuine scientific research, which is

the same as the pursuit and conquest of truth, has an allure and a pull

so appealing the researcher is entertained by working and works by

being entertained.

The whole of the emotional world is revealed to and sensed

only by the person who sincerely practises true research.

Christos Bakas Water Polo Training

THE METABOLISM … RESPONSIBLE FOR LIFE ITSELF!

Imagine a car, any super car you like, latest technology, all

the comforts, audio systems, GPS, rims, tires, sunroof, leather seats,

anything your heart desires, but which lacks just one thing. It

doesn’t have an engine. Then, next to it is a car that is a wreck to

look at but has a very powerful, fully functioning engine. Which

would you choose?

Metabolism is that engine! As important as life itself from

the beginning of creation. This God-given mechanism has existed

since life first appeared, creating and functioning and evolving

everything around us.

If we understand the mechanics of metabolism, the gates of

all knowledge – what is going on in our bodies, what are our needs,

what fuel we burn, what can we do and what should we avoid – will

open up for us.

At the same time we will be in a position to assist that

remarkable “machine”, the human body, in succeeding in the magic

cycle of preparation and competition that will come…again and

again!

After all ... sport is the struggle, life

Physical education is the preparation, the means.

The first is like a goal.

The second like the path followed.

Good luck !


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ENERGY METABOLISM I

COMPLETE GUIDE TO THE PROCESSES OCCURING IN OUR BODIES

WHEN WE ARE TRAINING OR COMPETING.

Everything starts with energy metabolism.

1. It involves two (2) processes:

Energy storage.

Energy release.

That is all metabolism is. With training we try to save energy

consumption and battle fatigue on a regular basis. The result is

that the normal functions relating to these processes intensify in

such a way, that:

more energy is produced at a faster rate

more work is achieved with less effort.

Energy for muscular activity is stored in the muscles in the

form of conjugated bonds maintaining inorganic phosphate

compounds and other chemical substances.

When neural stimuli are sent by the brain to stimulate muscle

fibres these chemical bonds break releasing energy which can

power mechanical function through muscle contraction.

The most important compounds that contain energy are

adenosine triphosphate (ATP), phosphocreatine (CP), glycogen

and fats. All four of these chemical substances are stored in

muscle cells. Glycogen is also stored in the liver and is transmitted

to the muscles by insulin.


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After all, administering insulin is a contemporary form of doping.

An additional supply of fat has the same affect as fatty tissue on

the body. When necessary it can also be transmitted to the

muscles by the blood.

This is why simple aerobiosis in training is very important,

because one of its benefits is that it increases the capillaries in the

muscles. The blood reaches the muscles, which means they are

fed diversely, by glycogen, etc.

ATTENTION!

Even though all the processes start to release energy the

moment activity begins, many do not contribute because they are

not fast enough.

In 25m to 60m races the ATP-CP reaction is reproduced so

quickly there is absolutely no visible fall in performance. That is

because it is a one-step reaction. There is enough CP in the muscles

for 5”-10” of work at the most. Then glycolysis and lipoid metabolism

kick in as the main sources of supplying ATP. These processes are

fired by reactions made up of multiple steps and therefore they

release energy at a slower rate. They contribute more to slower

exercises with a longer duration but a lower level of intensity.

In the same way a car needs fuel to move, the human body

needs the right provisions to handle the increased demands of the

type of activity it performs (training and matches).

Two-thirds of our bodies is water. The human body stores it

and discards the substances it doesn’t need through sweat and urine.

The rule of thumb is to drink 6-8 glasses of water a day (1-1.5 L.). An

indirect way to replenish the water in your body is through fruit, milk,


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various drinks, juices, etc.

Systematic training (regular or competitive) creates an even

bigger need for liquid replacement. But it should not be done

aggressively a little before training.

When the stomach is full it presses against the diaphragm

making it harder to breathe (the feeling we all know as a stitch in the

side).

A good diet should be rich in carbohydrates (pasta, potatoes,

rice), proteins (legumes, pulses, chicken, fish) and minerals like

calcium, phosphorus, magnesium, potassium, iron. All these assist

athletic activity.

Carbs are stored in the muscles in the form of glycogen, which

is used to produce direct energy which will be consumed in breaking

up the ATP compound into ADP + Ρ ~ releasing energy. These

reserves last for 60 to 90 minutes of training or other intense physical

activity. Once these reserves are exhausted the body begins to burn

fat. That is when the pace and intensity begin to fall because fat has

less power per Kcal generated. The intake of carbohydrates must be

regulated according to the specific requirements of the athlete and

the sport (training, matches, etc.)

Iron (Fe) is very important for athletes. Its main role is to assist

in oxygen assimilation. Proteins assist in restructuring the cells that

have deteriorated e.g. muscles, ligaments, skin, etc.

The aim is to use the benefits of nutrition to support the body

so it can bear the rigorous demands of training and playing.

Otherwise it will collapse.


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Dehydration

Contrary to what you may think, we sweat even when we are

in the water. If our body has sufficient water reserves we will be able

to go on with whatever activity we are doing. A loss of between 1%

and 2% of our water reserves and we begin to feel thirsty, followed

by a gradual fall in performance. A loss of 3%-4% and there is an

evident loss of concentration and skill and our performance may fall

up to 20%. With a loss of more than 5% we run the risk of cramping

and we experience dry mouth, dizziness, weakness. Whether in

training or during a game, remember to drink an isotonic mineral

drink every 15' to 20' and always before you feel THIRSTY!

Bottled commercial isotonic drinks contain carbohydrates and

electrolytes. The better ones contain a lower quantity of

carbohydrates which means they can be absorbed by the blood faster

than water. Hypertonic drinks (containing caffeine or taurine, etc.)

cannot be absorbed and should be avoided!

If you like, you can make your own isotonic drinks. For

example, take 50gr brown sugar + 1 gr baking soda (obstructs/delays

the secretion of lactic acid) and the juice of 2-4 freshly squeezed

lemons, for the vitamin C which gives it better taste and better

absorption). Vitamin C multiplies our body’s absorption of iron seven

times.

Calcium should not be ingested in or near food that contains

iron because it reacts against it and obstructs its absorption. Vitamins

Β6 - Β12 support the nervous system, and are necessary to all athletes.

Vitamins C and Ε have primarily an antioxidant effect, necessary

because training on its own creates free radicals in the body which

react with the vitamins and destroy them. Finally, magnesium and


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zinc are elements that are crucial to the human body’s ability to rest,

to rebuild cells, to proper hormone function, and particularly to the

growth hormone produced in the night in your sleep.

Blood tests

It is good to have your blood tested and monitored for the

following biochemicals every six months: iron, ferritin (where iron is

stored), Ka, Na, Mg, CPK (creatine phosphokinase) which acts as the

athlete’s fatigue indicator, as well as the liver enzymes SGOT, SGPT

(transaminase).

Remember, everything we will discuss about nutrition taxes

the body’s chemistry lab, the liver.

Enzymes and their importance

Enzymes catalyze all chemical reactions in the human body.

Studies have shown that practise sprints of up to 8 seconds can

accelerate enzyme function by 30%. ΑΤΡ is the only chemical

compound that can generate energy for muscle contractions. That is

to say, only the energy released by the breaking of this compound

can be used by the muscle fibres. The energy from the other

compounds is used, as I said above, to replenish the energy lost from

ATP so that the contraction may continue for a longer period of time.

ΑΤΡ = ADENOSINE ~Ρ ~Ρ~Ρ.

The symbol (~Ρ~) indicates energy bonds. When a neural

stimulus excites a muscle fibre then the myosin and actin filaments

form a bond and activate an enzyme: ΑΤΡ(ase) phosphate, which in


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turn causes one of the phosphate molecules (~Ρ~) to detach from the

ΑΤΡ molecule. The energy of this bond is released during the

detachment process and is used by the muscle fibres to power

contractions.

ΑΤΡ + ΑΤΡ (ASE) = ADP + ~Ρ~ + energy in Kcal

Diphosphate adenosine

Every muscle cell contains enough ΑΤΡ for only 1 or 2

contractions. So in order to continue the contraction after the first

movement ADP must become ATP again so as to acquire more

energy. This is accomplished with the breakdown of CP (creatine

phosphate), which gives a phosphorus molecule (~Ρ~) to ADP, thus

again reconstructing ATP, in a never-ending cycle:

CP= C + ~P~, ADP + ~P~ = ATP

This is followed by glycolysis, which has 2 phases: anaerobic

and aerobic glycolysis.

The final stage is lipoid metabolism, which has to do with the

body’s energy reserves. With regard to physical activity, all of this

concerns the speed with which energy and the phosphorus molecule

(~Ρ~) are produced in ATP.

Water is a foreign element to our bodies. In order to avoid

injury a good warm-up, with rubber bands, plyometric exercises and

weights, is crucial before entering the water.

The connecting tendons-ligaments cannot be worked on in the

same way as the muscles. The muscles are stronger than the

ligaments (this is the reason an accurate knowledge of isometric and

isotonic training is necessary). Inaccurate preparation outside the

water causes frequent damage to the ligaments and, as a result, to


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the functioning of the muscles, etc.

By and large, it looks simple. Most people will just say, “don’t

worry, coach knows”. But my advice to you is, if you want to be

inspired search for inspired people…


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Simply ... Physically Fit ! Selecting goals ...

From a different perspective!

Physical fitness is the cornerstone of a successful game. It

enables players to improve their basic mobility skills (speed, agility,

strength, stamina, etc.)

Physical fitness is made up of:

a) General physical fitness

b) Specific physical fitness

a) General physical fitness is the sum of the basic mobility attributes,

b) Specific physical fitness is characterised by a different evaluative

perspective with regard to the basic attributes, which supersedes

their various means of appearing.

Physical fitness attributes are open to improvement and they

depend on the ability of organic systems to adapt and to achieve. It

is also a prerequisite for acquiring technical skills, because they

require a certain level of physical fitness.

Physical fitness in the strictest sense is comprised of three

basic components:

Strength, speed, stamina.

A broader definition of physical fitness may also include

mobility and neuromuscular coordination.

In recent years the significance accorded to cultivating physical

fitness during the preparation period in all sports is enormous, and

this is because everyone realises that if athletes are at a high level of

physical conditioning then they can achieve high levels in all their

other skills and abilities.


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Factors that determine an athlete’s performance:

The main factors that determine an athlete’s optimum

physical performance are:

• strength (absolute, endurance, explosive)

• stamina (aerobic, ability)

• speed

• explosive strength

• speed endurance

• neuromuscular coordination (technique)

• flexibility – agility

Exercise physiologists, in the wake of certain studies have

reassessed many of their views with regard to the form and type of

training necessary for reaching maximal performance levels. In

accomplishing this, a significant part is played by the application of

specialised extra loads during training.

Establishing how often these stresses (extra loads) appear

during a match allows us to plan the training accordingly.

As physical performance increases, it becomes necessary,

particularly for professional athletes, to increase the number of daily

training sessions from one to two, all year round. An essential

prerequisite for the correct division of training units is a good

knowledge and understanding of the effects that the training loads,

the energy requirements and the biological adaptations have on the

body.

For the greatest possible (extra load) improvement of athletic


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performance, while the loading lasts the athlete must be able to

maintain the glycogen that is gradually diminishing in the muscles at

the right level for as long as possible, with the aim of:

1. Delaying exhausting the reserves

2. Reducing the possibilities of the appearance of premature fatigue.

A premature increase in the quantity of lactic acid (10-12 mmol/l)

causes:

• Diminished neuromuscular coordination (technique) performance

• Diminished ability to accelerate (sprint)

• Increased probability of injury

This occurs because, due to the increased heart rate (above

170 bpm), the lactic acid that is produced does not have time to be

absorbed by the organism through the metabolic process, so it is not

removed from the muscles, resulting in the well-known

consequences (intense burning sensation in the muscles, fatigue and

the points that were just mentioned above).

This can be pre-empted by raising the athlete’s anaerobic

threshold through training, that is the athlete’s limit of endurance in

fast and very fast movement and exercise repetitions to the point

where the heart rate is maintained at the lowest possible rate

(athlete’s heart).

Prompting during training should aim at a heart rate intensity

of 165, or say 160+, when we are going for performance (in a specific

section 50 or 100 meters, for example), which normally the athlete

would do with a heart rate of 170-175!!!!!!

That way we raise the anaerobic threshold, as well as the level of

pain we can endure!


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Speed endurance

The body’stability to draw large quantities of energy from the

anaerobic mechanism as frequently as possible during a match, thus

maintaining the ability to sprint, even when there is a significant lack

of oxygen (consuming the oxygen debt) and the quantity of lactic acid

ranges between 8 and 10 mmol/lit.

The factors determining speed endurance.

These include:

• Explosive strength

• Neuromuscular coordination

• Internal friction of muscle fibres

• Flexibility, agility

The role of strength in improving a player’s performance

In recent years strength training is increasingly being included

inphysical conditioning programmes. In this type of training we

attempt to strengthen the various muscle groups, so that a player

becomes stronger overall.

When the coach sets up a programme for developing strength

he can follow a different route every time. One day he can try to

build up the players’ overall musculature, while the next he may

include in the programme a session focused on strengthening specific

muscle groups (e.g. strengthening only the legs or the shoulders, etc.)

In any case it is wise in the beginning, and when dealing with

beginning players, for the coach not to use heavy weight training,

because lifting heavy weights requires special technique and


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experience. The athletes should gain benefit from training, not

trauma and injury.

The type of exercises appropriate in this case are those performed

with medicine balls, small weights, dumbbells, etc.

Strength training must be performed in reasonable proportion

to the rest of the training programme. During the preparation period

the strength development programme is mandatory.

Needless to say, the coach must regulate the frequency and

quantity of strength training the players do, since overdoing it will

have negative repercussions.

Explosive strength

Explosive strength is the human ability, the athlete’s ability, to

achieve maximum possible speed in the span of one movement (e.g.

jump, shoot) in the least possible time. Explosive strength is the

aggregate of the following defining elements:

Neuromuscular Speed coordination (technique)

Psychological Maximum

factors strength

For improving explosive strength it is apposite to take into

account the specific demands of the movements (circuit and non-

circuit), performed during every match. It should also be stressed

that in explosive strength exercises these movements should have a

EXPLOSIVE STRENGTH


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precise, specific character. In order to avoid excessive growth of the

muscle fibres, which negatively affects an athlete’s neuromuscular

coordination, a combination of explosive strength and speed training

is recommended.

Exercises may be executed initially without extra loading, or

with, or a combination of the two (see Table below).

Intensity With extra loading

40-60% of maximum strength

Without weights 90-100% of maximum

effort / strength

Quantity 6-8 repetitions 6-8 repetitions

Break 2-3 min 2 min

Total 5-6 exercises 5 exercises

Quantity 3 sets 3 sets

Pace Explosive - intense Intense

Attention:

Any increase in explosive strength is followed by a quantative

increase of phosphocreatine in the muscles.

Explosive strength maximum stress (without added weight)

exercises of 6-8 sec duration draw 85% energy from ATP and CP

(this is anaerobic work, but alactic anaerobic work).

Between two training units with the same goal there should be an

intervening period of 36-48 hours. In order to achieve effective

adaptations we should include strength exercises and strength-

improving exercises in the daily workout programme, examples of

which are given below.

(These exercises are mentioned here entirely in passing, but may

be successfully applied by the coach after careful selection based

on the goals set for the daily programme).


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CIRCUIT TRAINING

. We start, just as in all other preparation routines for all other

sports, with a 10-stage circuit training session. Breaks and intensity

peaks are set by the coach.

1. Pull ups – dynamic rotations with resistance during the whole

range of movement, starting from behind the back upover the

head and down the front. Use coils, resistance bands.


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2. Abdominal exercises:use hand weights behind the head for

additional resistance.

3. When performed for a specific amount of time and in sets

determined by the coach this exercise improves agility.


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4. Climbing (not jumping) onto the step - simply lift the legs one by

one onto the step then straighten the body into a vertical

position on the step.

5. Elbow extensions – push-ups. Body stretched out facing the floor

and slightly forwards when elbows are extended.


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6. Holding a weight behind your neck execute deep squats rising up

on tiptoe at the end of the upward movement.

7. Exercise for the lower abs. Should be worked on in pairs. Aim is

to touch feet.


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8. Works the knees, bending and stretching, also works the

abdominal muscles. Alternatively, this exercise can be done by

extending the legs and moving them in small cyclical movements.

9. Press the soles of your feet together pushing alternately in a

cycling movement (bicycle).


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10. Passes with the medicine ball, working the dorsal muscles of

the lower back as well as the rotator cuff muscles.

11. We work the chest muscles pushing the balls towards each

other. Also works the lower back muscles, but to a lesser extent.


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12. Skip-rope! An excellent exercise for coordination, balance,

rhythm and endurance.

13. This exercise is called the “Switch-blade”, for the obvious

reason that the body opens and closes in a movement similar to

that of a switchblade.


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14. Downward presses or lowering, for the triceps.

15. Always use an assistant to execute abdominal exercises.


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16. From a sitting position with the legs extended we lift the legs

and move them to the left and to the right of the ball. Exercise for

the lower abs.

17. Similar exercise for the abs. Leg rotations. Hold on to the

lower stall bar for better balance.


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18. Classic lower back exercise, body lifts. Hitch your legs under

the lowest stall bar.

19. An assistant holds our legs and we execute body lifts with the

added load of a medicine ball.


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20. Torso twists to the right and left transferring a medicine ball

to a co-athlete. Transverse and oblique abdominal exercises.

21. Our assistant throws us the ball and we return it with our

feet. Exercise for the thigh quadriceps muscles.


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22. Deep squats with slight resistance. By working this exercise

in pairs the athlete’s have better balance and can push more.

Exercise for the thigh quadriceps muscles.

23. Variation of the previous exercise. Deep squats. A little

harder than the previous exercise. Exercise for the thigh quadriceps

muscles.


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24. Small jumps onto an adjustable step. We begin with 1or two

sections and move on to 3, etc. For added stress or difficulty.

25. Small jumps to the right and left. They improve one’s leap

and explosiveness, as well as a balanced tread.


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26. Jumping on the spot and marking the height of your jump on

the wall with a piece of chalk held in your hand. This is used in

repetitions as practice and as way to measure one’s jump.


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ENERGY METABOLISM 2

Energy management and water training in water polo

The anaerobic phase of glycolysis is the fastest of all the

glycolytic and lipoid metabolic processes. It releases energy and a

phosphate (~Ρ~) to replace ΑΤΡ in just 11 steps (stages), whereas the

aerobic phase and lipoid metabolism require more reactions.

After the first 5" and 10" of a prolonged sprint ATP is replaced

almost exclusively by energy generated in the anaerobic phase of

glycolysis. This lasts until 40"-50", when the by-product of anaerobic

glycolysis, lactic acid, kicks in, causing fatigue.

In the following two processes the energy and the phosphate

are generated more slowly. Anaerobic and aerobic glycolysis

contribute to the replenishment of ATP through longer routes and

lengthier workouts. Lipoid metabolism also contributes a little.

Neither of the two processes mentioned above can, on its own,

generate enough energy to support an athlete; they are, however,

important factors in training.

The two processes mentioned above are valued more for

what they contribute during training than what they do during a

match. Energy generated through lipoid metabolism reduces the rate

(percentage) at which glycogen breaks down and allows a swimmer

to train for many hours a day, for a period of many days, without

undue fatigue, as long as the repetitions are performed at a

reasonable intensity and volume.


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Knowledge of each of the metabolic processes that have to

do with the ATP reaction is essential for understanding the training

process.

ATP-CP

When CP breaks up it releases energy and a phosphorus molecule

(~Ρ~), which are necessary for the conversion of ΑΤΡ to ADP. This

reaction is catalysed by the enzyme creatine phosphokinase (CPK).

How CP replenishes ATP:

The reaction ΑΤΡ-CP is illustrated as follows:

CP+CPK = C+-P- +free energy

-Ρ- +free energy+ADP=ΑΤΡ

This process, which replaces ΑΤΡ as fast as it is broken down,

reinforces the muscles’ ability to contract at top speed. This depends

on the supply of CP that reaches the muscle cells. After about 5"-10"

of maximal effort CP will have almost entirely been depleted

(dePrampero 1971). And so we pass on to the glycolytic process,

which now becomes the primary source of replacing ATP for muscle

contraction (Gollnick & Hermansen 1973, Danforth 1965)

Glycolysis

The first stage of glycolysis is the conversion of glycogen into

glucose. Since glycogen is nothing more than a long chain of glucose

molecules this is a simple process, and it is catalysed by the enzyme

phosphorylase.

Once the glucose has been produced it is broken down in 10

additional sub-steps, which along with the first step comprise the


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anaerobic process. For these metabolic processes to take place Ο2

must be present in the mitochondria. This is why the metabolism that

occurs in the mitochondria is called aerobic; it is a reference to the

Ο2. Pyruvic acid exists inside the muscle cells much like an enzyme

and is one of the regulators of the citric acid cycle.

Lactic acid

The mitochondrian enzyme NADH, reacts with pyruvic acid

and the enzyme lactate dehydrogenase M-LDH, giving us:

Pyruvic acid + NADH + M-LDH = Lactic acid + NAD.

All this takes place in the presence of Ο2 which oxidises the

pyruvic acid with the phosphate and hydrogen via the citric acid

cycle, with the help of a chain of electrons. This is what causes

fatigue… When there is not enough oxygen some of the pyruvic acid

and NADH are obstructed from entering the mitochondria.

Using energy generated by the anaerobic phase of glycolysis is

considered less desirable than using energy generated from the

aerobic phase. This is because the aerobic phase produces 36 ATP

molecules compared to just 2 molecules produced by the anaerobic

phase.

Furthermore, the anaerobic process stops the production of

lactic acid. On the other hand, aerobic glycolysis is perhaps not as

effective with regard to the replacement of ATP because the fact that

it has so many stages means it develops too slowly to supply energy

at the rate it is needed during a water polo match.

Consequently, the preferred way is the anaerobic process,

which may produce less replacement ATP but is a lot faster.


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DISCUSSING SPEED(S) IN WATER POLO!!!!

It has become common practice to refer to the breakdown of

glycogen into lactic acid as anaerobic glycolysis and the breakdown of

glycogen into CO2 and Η2Ο as aerobic glycolysis. Even if the second is

no more than acontinuation of the first with the exception of the

step where lactic acid is produced. Glycolysis is anaerobic until the

formation of pyruvate in the mitochondria and NADH. This produces

lactic acid with the presence of Ο2 and Η2Ο through the citric acid

cycle and the electron transport chain. This also produces energy.

The table below depicts the contribution of ATP to generating

energy and the different glycolytic phases in relation to the distance

we swim.

DURATION DISTANCE ATP-CP Anaerobic Aerobic.

10-20sec 25-40m 78 molecules 20 molecules 2 molecules

40-60 sec 100m 25 molecules 65 molecules 10 molecules

1.30-2 min 200m 10 molecules 60 molecules 25 molecules

2-3 min 300m 10 molecules 50 molecules 30 molecules

5 -6 min 400-500m 7 molecules 38 molecules 55 molecules

7-10min 800-1000m 5 molecules 30 molecules 65 molecules

10-12min 1000m 4 molecules 25 molecules 70 molecules

14- 18 min 1500-1700m 3 molecules 20 molecules 77 molecules

For these reasons, in water polo, the body should depend on

the ATP – CP reaction, anaerobic glycolysis and an extensive

aerobiosis base, on which these anaerobic adaptations may be

implemented. However, the above order of priority should be

maintained.

At this point, let us examine the abilities that require more


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extensive training in this exceptional, tough and exhausting sport. We

will also be explaining what exactly goes on in the human body

during a match.

VO2max

An athlete’s capacity of consuming Ο2 is a very important

ability, which we should aim at developing.

The athlete who consumes more Ο2 during a game is in a

position to oxidise more pyruvate and NADH in the mitochondria and

his dependence on anaerobic glycolysis will lessen. Therefore he will

also produce less lactic acid and less lactic acid means less fatigue.

Mobility effectiveness, both in and out of the water, should be

practised as much as possible in conditions duplicating game

situations.

Using fewer strokes to cover a distance (correct

technique)means less effort and therefore a lower heart rate. This

reduces the contribution of anaerobic glycolysis (therefore less lactic

acid). A slower and more effective stroke in the water would enable

slow contraction muscle fibres to participate. High frequency

contractions (Ft) have a higher capacity for anaerobic glycolysis.

Under normal conditions the muscle cells have sufficient glycogen to

replace ATP for more than 1 hour.

Glycogen reserves exist in the liver and are transferred to the

muscles by the blood when required.


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TRAINING SHOULD IMPROVE ATHLETES’ OXYGEN CONSUMPTION

CAPACITY AND THE INDIVIDUAL USE OF MUSCLE FIBRES.

All of the above allow the aerobic process to produce more energy

during the game. When this is achieved, fatigue may be significantly

delayed.

WHY DO WE GET TIRED?

Not by the secretion of lactic acid!

Water poloists and swimmers in general experience fatigue,

which is evidenced as a loss of speed in moving through the water.

After the first 3’-4' sprints the overall movement will be slower than

it was in the first 20".

This is explained by pretty much everything that has already

been said. The gradual depletion of CP (creatine phosphate) imposes

greater dependence on glycolysis for the replacement of ATP, which,

as we have said, is a slow process. Training, particularly in the 170-

180-185 bpm zone, that is to say, from the anaerobic threshold,

primarily in the maximal oxygen consumption zone (VO2 max) and

less in the match rate zone, lactic tolerance level, can reduce the

effects of fatigue caused by CP depletion.

Quality sport-specific training can also affect enzyme function,

causing enzymes to function up to 30% faster. The aim in water polo

training therefore should be to increase the level of CP and ΑΤΡ

supply to the muscles as well as to increase the activity of the

enzymes that regulate the reconstruction and decomposition of ΑΤΡ.

With regard to the ΑΤΡ-CP reaction everything is decided by:

1. the concentrations of these two chemical substances in the


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muscles.

2. the activity of the following enzymes:

ATPase

Myokinase

CPK-creatine phosphokinase

But, are there ways to increase enzyme activity?

Yes! Short-Sprint exercises are the best way to train for a more

effective ATP – CP reaction.

For example:

With 10 sets of 5” - 8”of full sprint ATPase will function up to

30% faster, myokinase up to 20% faster and CPK up to 36% faster.

Part of this research also focused on studying the effects that

long-term endurance training with an aerobic intensity lower than

75% would have on enzyme function. The effect was an increase in

enzyme function, but only of 10%.

There are also enzymes that affect anaerobic metabolism and

with regard to these we observed the following results:

An 8% increase of phosphorylase function after 30’’ full sprint

training. A 7% increase of phosphofructokinase function after 6'' full

sprint training. Finally, the function of lactate dehydrogenase (LDH)

diminishes with endurance training and increases with strength

training.


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ATTENTION!

Any type of training that increases O2 consumption and

reduces the production of lactic acid will increase the quantity of

pyruvate in the ALANINE pathway and not in the lactic acid pathway.

In simple terms, in the presence of ammonia and pyruvate, rather

than lactic acid, an amino acid called alanine is produced via the

alanine transaminase enzyme, which forces the lactic acid to pass

into the blood and from there to the liver where it can be

transformed into glycogen.

As we said, a large part of training should be focused on

expanding our pain endurance threshold !!

All of the above may be considered the fundamental principles of our training and may be used to guide us in the number of metres we swim as well as in leg training on dry land, bicycles, etc.

Field players and goalies should customise their training by adding extra loading or resistance to the legs; the goalies in 50m swims mostly in the goal area, and the field players in 50m swims and 30m static training (defence, offense, player less, extra player, etc.), as long as they all follow the basic training norms (loading, replenishment - breaks, intensity peaks, duration, etc.)

That is, we must work on mobility, with the legs in the basic position and the body leaning slightly forward or lying with the legs out in front, rising to the block, etc., so legwork and swimming are always being worked on at the same time.

It would be good if all this was done as much as possible in alternate 20m and 30m bursts.

Players require constant guidance with regard to intensity (heart rate) and the stretching exercises that they tend to neglect.

Training sessions should have a specific goal and programming that should be explained to the players before they begin, (lactic acid tolerance, maximum oxygen intake, oxygen consumption, anaerobic


44

threshold, game pace, enzyme function acceleration, etc). The key is to adapt the programme to the athlete rather than vice-versa. The purpose is to work on each person’s abilities.

For example, there is no point in asking 15 different athletes to swim 20X100m in 1’20’’ combined, when one athlete will finish with a heart rate of 160 bpm at 1’12’’ and will rest for 8’’ and another will finish with a heart rate of 180 bpm in the same time and will be obliged to rest for the same amount of time because that is what was requested. In this case they have been working on different aspects and of course the same thing will happen with the other 13 athletes in the team.

It is better to request two 10’ swims at 160 bpm and to check in passing (at every 100m or 50m) whether each athlete’s time corresponds to 60% of his performance for that distance (100mor 50m).

We must know their stats in order to check their training at 100m, 75m, 50m, 25m. It is also useful to have a table with their 5” performance percentages, at 60% , 70%, 80% and 90%. Starting from 20’’ record times to 4’, this will solve all our problems whether we are working with professional (Α1 division) athletes or academy youngsters.

Our training sessions should focus on lactic acid tolerance, on increasing oxygen intake and improving oxygen consumption capacity, and on increasing strength in all its forms (absolute, endurance and explosive strength, but not speed strength), so as to be able to generate strength in the water from training on land.

It is essential that every day we do between 30’ and70’ of aerobiosis training in 15’ sets with progressive intensity loading in three aerobiosis zones, at 140, 150 and 160 bpm (either swimming or in combination exercises with or without a ball). Furthermore, when we do double training sessions it is better to work on aerobiosis in the morning and focus on anaerobic adaptations in the evening session.


45

Divide the training sessions according to the period you are in, but always give priority to anaerobic threshold and VO2max training.

With resistance on the arms and 1Kg wrist-weights you can move strength training into the water in 100m sets, varying the intensity and distance. For example: 4><500m: every 500m : 5 >< 100 (continuously):

25m at 180 bpm. - 75m at 160 bpm

50m >>>> - 50m >>>>

75m >>>> - 25m >>>>

100m >>>> - 100m >>>> OR 4 >< 500m: every 500m: 50m at 180 bpm - 50m at 160 bpm. OR 4><500m: every 500m: 25m at 180 bpm – 25m at 160 bpm. And to supplement the enzymes: 2 >< 8 >< 10m all-out 100% intensity apnea sprint.

All this can be done with resistance bands and hand weights! In general, disregard combined times and work with duration

(time) and intensity (heart rate). This enables you to reduce the amount of training and increase the quality of your training sessions as your athletes develop. After all, water polo may be a team sport but it is played by individuals. And though the players may develop individually the result is collective: a well-developed team!

Nutrition

In intense training carbohydrates should make up more than


46

45%-50% of the average diet.

Your nutrition 24 hours before a game should contain:

70% carbohydrates, in order to create a stock of muscle

glycogen.

65% to 83% of muscle glycogen is depleted within 6' to 30' of

maximum exercise.

After 6X100m with a 6'break after each 100m, glycogen levels

will have depleted 67% and the depletion would be greater if the

work had been continuous.

Specifically, the glycogen reserves in the high frequency (ft)

muscle contraction fibres are the first to run out.

Interpreting goals and abilities

The goal of swimming practice is to determine which training

systems include the right combination of aerobic endurance, aerobic

ability, lactic acid tolerance and speed ability so that with more

training we achieve less fatigue and higher performance. Each type

of training presented below requires different intensities, different

degrees of repetition and different rest breaks.

Speed ability

Speed ability has to do with: the maximum speed a swimmer

can achieve, the function of phosphocreatine in the muscles (a

function of the fast muscle fibres), the maximum strength and force

the muscles can produce and neuromuscular coordination.

A swimmer must develop the ability to reach maximum speed

in the least possible time, to maintain maximum speed for the

longest possible time and to develop the ability to maintain


47

maximum speed even at the end of the longest exercises (> 30

seconds).

Lactic acid tolerance

When the muscles contract rapidly they produce lactic acid

due to the lack of oxidisation of the carbohydrate being used as fuel.

During the formation of lactic acid, hydrogen ions (Η+) are also

produced. These ions change the acidity of the blood, lowering the

pH value in direct correlation to their concentration. When there is a

large concentration of ions the pH falls, which means that the acidity

of the muscle environment increases.

A normal pH level is around 7.0. During very intensive activity

that requires the use of anaerobic energy sources, the pH level may

fall to 6.3. Changes in the levels of acidity make the muscles weaker,

tenser, and reduces their ability to contract. As the level of acidity in

the blood and muscles increases, so does our feeling of fatigue.

At low or moderate exercise intensities, at the anaerobic

threshold, for instance, the percentage at which lactic acid is

produced is balanced by the percentage to which it can be removed

from the muscles and the blood. However, as the swimmer’s speed

increases so does the number of carbohydrates used for fuel and the

lactic acid that is produced is more than the removal mechanisms can

cope with. In conclusion, working at a certain level of intensity (or

above) causes the concentration of lactic acid in our body to grow

and the pH level to fall.

However, intense exercise may also increase the production of

lactic acid 3-5 times above normal levels without any significant

change in the pH of a muscle. This happens because the body has


48

regulatory mechanisms that cooperate with the ions to remove them

from the blood and muscles.

The better trained these regulatory mechanisms are, the

greater the intensity of the exercise allowed before a concentration

of hydrogen ions appears and causes the pH in the blood to fall.

A muscle’s biochemical and contraction capacity is what

determine its ability to tolerate lactic acid before the pH begins to

fall. The fast-contracting muscle fibres (FT) have a greater regulatory

ability than the slow-contraction fibres (ST). This regulatory ability

can be increased through training.

It is very useful to evaluate a swimmer’s capacity to tolerate

lactic acid and its concentration, as this will show the percentage of

anaerobic work he can do.

Aerobic capacity

An individual’s aerobic capacity relates to oxygen consumption

(V02) and is measured in (I/min). This is the maximum capacity of a

swimmer to use the oxygen he inhales. It is also the highest limit for

aerobic endurance.

Endurance athletes have a higher aerobic capacity. The

measurement of V02 is also considered to be the best measurement

for cardiopulmonary function and therefore of an individual’s aerobic

capacity.

As the workload increases so does oxygen consumption.

Cardiac frequency and workout intensity appear in linear correlation

to each other. In this phase the main source of energy is fat.


49

Aerobic endurance

This is a way of measuring an athlete’s capacity to execute

extended, continuous exercise and it depends on physiological,

biochemical, dietary and psychological factors.

The best means of measuring it available today is the

anaerobic threshold. It determines the maximum speed that

someone can swim without the progressive concentration of lactic

acid in the blood.

Aerobic endurance training has a variety of applications. It

contributes to accelerated rehabilitation and increases one’s ability

to bear the demands on lactic acid tolerance created by aerobic

capacity and speed training. This type of training may be the easiest

and the most effective, since by improving swimming economy

athlete’s can swim at faster speeds before reaching their lactic acid

tolerance thresholds mentioned earlier.


50

Training zones:

ENERGY ZONES SET

DISTANCE (METRES)

SET DURATION (MINUTES)

HEART RATE

REST TYPICAL SETS

(mainly for crawl)

AEROBIC ZONE 1 VARIABLE VARIABLE <140 Negligible 1-3 x 10’ slow

swimming

AEROBIC ZONE2 1500-4000m > 15’ 140-150 10’’-30’’ 1-6 x 10’

AEROBIC ZONE 3 + Anaerobic threshold

800-2000m 10’-40’ 160-170 15’’-30’’ 3-4 x 10’

AEROBIC ANAEROBIC (V02 max)

600-2000m 8’-30’ 180-max 30’’-60’’

REST 4-5

3’-4’

ANAEROBIC SPRINT

200-600m 2’-15’ max 2:1-1:1 3x8x30’’ 4x8x12”

ANAEROBIC/ AEROBIC ZONE1 (MAX lactic acid tolerance)

100-200m 1’-3’ max 1: 4 -1: 5 4-6x1’ 3-4x2’

ANAEROBIC/ AEROBICZONE 2 (lactic acid tolerance)

200-600m 4’-12’ max 1:2-1:4 4x45” (3- 4 sets)

SPEED-sprint 25-100m 1’ – 2’ max 1:3-1:4 6X8x15”


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ISOMETRIC TRAINING

We know that training with weights (isotonic training) mainly

exercises the muscles through the repeated performance of certain

movements. However, different training conditions are required to

exercise the ligaments. The best type of training for the ligaments is

isometric training.

Isometric training is good as a warm up, for the joints, after

muscle contraction or simply when the muscles are cold, for

increased blood flow or in order to feel better after overtraining.

The exercises presented here are exercises that Joe Nazario

first recommended many years ago and the only equipment they

require is a towel! These are exercises you can do anytime anywhere:

before or after practice, at the office, at home, on vacation, and so

on.

Personally, I prefer these exercises for warming up before

training (dry or wet)because I believe that the warm up stage should

be calmer and more static than the way it is commonly practised. My

reasoning is to save on fuel during warm up so as to have more fuel

to burn during training or during a game.

Since the only equipment you will be using is a towel and your

body there is no possibility of injury.

The length of time that we press or pull in any of the exercises

below is 10 sec. The number of sets depends on each athlete’s needs.

Work on these exercises and you will be impressed by the

results. All the little aches and pains will disappear.

These exercises work all of the main muscle groups used in

water polo, but also, and even more importantly, all the ligaments

and tendons, making them stronger.


52

Executing these exercises before and after training sessions or

matches will stop the aches and pains in your shoulders, knees and

elbows; all in all, you will need less ice-therapy and your body will

feel stronger and more coordinated.

Attention: These exercises are not an alternative training

method. They should be performed in conjunction with a normal

practice session involving weights training and swimming.


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Exercise 1.

For the upper back.

Holding the ends of the towel in both hands, open your legs and slightly bend

your knees. Now slightly lower your glutes. Pull with your upper back muscles

only.


54

Exercise 2.

For the thighs and glutes.

Lie down as depicted above. Roll the towel around your ankle holding the

endsin one hand. Push hard against the towel with your leg while applying

counter resistance with your arm and body.


55

Exercise 3.

For the legs, ankles and insoles.

Lie on your back as shown above, roll the towel around your feet just below the

toes. Hold the ends with both hands and work the soles of your feet up and

down.


56

Exercise 4.

For the thighs

Lie on your back as shown above. Holding the towel tightly in both hands lift

your head and push with your feet. For optimum result, it is important for the

towel to be level with the arches of your feet and slightly backwards towards

the heel.


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Exercise 5.

Stand on the towel and hold the ends open with your elbows facing out and

slightly upwards. Lift your body, with your chest thrust out and rotate your head

as if you were trying to look at the ceiling.


58

Exercise 6.

For lateral, rectus and transversus abdominals, shoulders and upper back.

Hold the towel behind your neck as shown above. Twist your body slowly to the

right and to the left, pausing at the end of the movement in either direction.


59

Exercise 7.

For the shoulders, back, supraspinatus, triceps, chest and torso.

Hold the towel as shown above. Begin by applying force to the extended arm.

Then apply force to the bent arm,using the extended arm for counter resistance.

Execute in sets alternating the position of the arms.

1

2


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Exercise 8.

For the neck muscles (cervical muscles)

Hold the towel behind your head as shown above. Bend your head back and

forth with a pause at the end of the movement using your hands for counter

resistance. Alternatively, hold the towel in one hand and twist your head to the

right and to the left.


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Exercise 9.

Hold the towel as shown above. First apply force to the bent arm, then to the

extended arm. Execute in sets alternating the position of the arms.


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Exercise 10

1.Push inwards contracting the chest muscles, biceps and antibrachial flexors.

2.Push outwards contracting the back, shoulder and triceps and extending the

forearms (antibrachium).

1

2


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Exercise 11.

Mainly for the abdominals (but strengthens the whole body)

Lie down as shown above and press upwards firmly with your hands. Keeping

your legs extended lift them 20cm off the floor. Maintain the position. Relax and

repeat.


64

STRENGTH

Complete guide to strength development

(Attention: not for beginners)

Ever since I first started training I never, even momentarily,

lost my love of sports. For many years now I have been a coach,

training athletes with a championship mentality. But from time to

time I am given the opportunity to train young athletes whom erely

want to improve their strength, with all that this involves.

Please note that I am talking about strength, not about the

bulging muscles of bodybuilders. An athlete I used to train, a super-

sprint champion, increased his strength by 300% in only three

months(quite a few have followed in the intervening years).

Now I will describe the main elements of the programme that

enables such increases in strength.

The first training cycle lasts four to six weeks and is important

to shaping the technique that will be used in the execution of the

exercises and to establishing a basis for future power increases.

The emphasis is on increasing strength. For example, if you

can do 10 squat repetitions with 145 Kg load now, it makes sense

that when you can do the same number of reps with a 190Kg load

you will have greater muscle volume. In other words, more weight

means more muscle mass.

Personal experience and scientific research has shown that

continuous daily training can overtax the body. It does not matter

how much you rest or the amount of calories you consume.

Chemistry is merciless. If the testosterone-cortisol ratio in our bodies


65

is reversed, the matter is out of your hands.

You need to give your body time to develop. For this reason in

phase one we will be using a 3-day/4-week programme, one day of

training followed by one day of rest.For example, training will be

done on Monday - Wednesday–Friday. Practice will consist of a

circuit training programme with 2 exercises for every muscle group.

We will be working on the following 5 muscle groups:chest,

back, shoulders, legs and arms.

One fundamental principle will be applied throughout the

training programme: you must be at the gym for 80' (minutes)

including warm-up. More than that and you will stop your body from

achieving maximum improvement.

So in every training session we will be working the whole body

with two exercises for each of the 5 muscle groups I mentioned.

We will be using large weights, so it is necessary that the

muscles are properly warmed up. Most athletes do not give the

proper significance to the warm-up stage of the training session. Do

not be dense enough to risk being out of action for three months

because you didn’t feel like spending 10-15 minutes warming up.And

by warm up I mean energetic or passive stretching. Not any kind of

aerobic warm-up (exercise bicycle, running, etc).

The goal of the warm-up is to increase muscle temperature

and elasticity,to create the conditions for the release of synovial fluid

in the joints and to prepare you psychologically and physically for the

weights you will be using in training. Following the same reasoning,

after stretching we begin the first exercise with two sets of 20

repetitions using only the bar, or with very little weight if using a

machine.


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ATTENTION ! You must always do stretches between sets.

Your stretches will be your break.

If you try to contract cold muscles using heavy weights the

result will be the same as if you had tried to stretch a rubber band

that had been in the freezer: it won’t stretch, it will break.

In phase one we do 2 circuit training sessions the first week,3

the second week, 4 the third week and 5 the fourth week. Once we

complete phase one we are ready to begin the real training.

This is the prescribed dosage for phase one:

1stcircuit 20 reps.

2ndcircuit 15 reps.

3rdcircuit 10 reps.

4thcircuit 8 reps.

5thcircuit 6 reps.

Phase two:

The duration of the second phase is4-8 weeks depending on

progress gained, nutrition, and strength of will to achieve the goals

we have set. In this phase we continue with the three-day training

model, but we now work like this:

Monday Chest - back

Wednesday Shoulders - legs

Friday Arms (Biceps, triceps, forearms)

We do this so that in every training session we direct the

blood flow to complementary and antagonistic muscles at the same

time, alternately working on each set - for example, one set chest,

one set back, second set chest, second set back, without a break (our

only break is for stretching). And so on and so forth, applying the

superset principle.


67

Another differentiation here is that each day we do three

different exercises for every muscle group. But since we work each

muscle group only once a week the goal here is to do many lifts with

a lot of heavy weight because each muscle group has plenty of time

to rest before being forced to work again, which means it has time to

recover fully.

The first exerciseis a classic pyramid with repetitions:

6 60%

5 70%

4 80%

3 90% from this point on you need an assistant

2 100% to help you brake the negative reps

1 and to keep you from getting stuck in

+ 110% the positive reps.

1

At this point we are working on ABSOLUTE STRENGHT.

Keep in mind that strength is built with negative repetitions. A

negative rep on the bench, for example, is when I brake during the

lowering phase. In the lifting phase the assistance should be such

that we don’t get stuck for even a second. The assistant must follow

the whole course of the movement because even a brief pause when

lifting can cause lactic acid secretion, after which continued training

is pointless.


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The second exercise focuses on strength endurance and

should be done in 5 sets of 10 repetitions, like this:

1st set 10 reps. 60%

2nd set 10 reps. 70%

3rd set 10 reps. 80% here you will also need

4th set 10 reps. 80% an assistant for 4to5 reps.

5th set 10 reps. 80% in each set.

The third exercise has to do with explosive strength and we

will be working on it in 5 sets of 15 repetitions at 40% of our strength.

A crucial point to remember is that every 3 weeks of

continuous training effort our body needs 1 week of less intense

circuit training,3 or 4 cycles at the most working sub - maximum up

to 50%-60%,so that the body can get used to the changes being

forced on it before it collapses from over-training.

In phase three, which is also called the competitive phase, we

cross into an inherently tough training period that lasts 4 to 8 weeks,

during which we can work continuously and play, if the season is

underway. It is the phase through which we reach game readiness.

The three-day training formula is retained, but in this phase

on each training day we work the whole body, all 5muscle groups,

with 2 exercises for each muscle group.

The first exercises called primary and the second secondary. In

this phase the differentiation has to do with what we want to

accomplish during each training day.

On Monday the goal is to increase absolute strength, on

Wednesday strength endurance and on Friday explosive strength or

explosive muscle contraction.


69

As was said above, we work on two exercises in each muscle

group. The execution of the secondary exercise is the same all week,

but the content of the exercise changes constantly, so as to

strengthen and direct blood flow to the muscles from different angles

and directions. For example, for a secondary chest exercise on

Monday do dumb-bell flies, on Wednesday pull-overs and on Friday

parallel bar dips, pec-deckor pulley crossovers.

Pick the exercises for the secondary exercise at will. On all the

days the number of sets and repetitions remain the same and so does

the intensity. The point is simply to get the blood flowing to the

muscles so they recover faster.

The difference occurs in the first exercise in every muscle group and

this is achieved by setting a different goal for each day of training.

On Monday the first exercise in every muscle group is focused

on absolute strength and is executed in pyramid formation:

6 reps. 60%

5 reps. 70%

4 reps. 80% with assistance in braking the negative

3 reps. 90% phase (the movement of lowering

2 reps. 100% the bar to the chest)

1 reps. 110%

On Wednesday the first exercise in every muscle group is

focused on strength endurance and consists of 5 sets of 10 reps, as

shown below:

1st 60%

2nd 70%

3rd70%

4th 80%

5th 80%


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(The breaks between sets should last less than a minute and are for

stretching.

In order to create long-term aerobiosis conditions during training the

heart rate during these 60-minute sessions should not fall below 130

bpm.)

On Friday the first exercise in every muscle group is for

increasing explosive strength and is executed in the following way:

5 sets - 15 repetitions (with an explosive climax) at 40% - 50%.

COMPENSATORY ACCELERATION

In this phase of training our goal is to increase explosive

strength. This can be achieved by applying a technique made widely

known by Fred Hatfield, called compensatory acceleration. When

doing bench presses, for example, push the weight forcefully from

your chest to its final position. This is the rule for all the training days

and for all the training goals. The faster you can press weight

following a stringent technique the greater the neuromuscular

intensity. The real benefit from the use of this technique is that you

improve your ability to fire a larger quantity of muscle fibres. This is

the most important factor in maximizing your strength.

Training must always reach to the core of the muscle belly.

The muscles must not be worked superficially. The best type of

exercise for the primary exercises can be done using the bar and free

weights (bar presses, straight or incline bench presses, behind the

neck shoulder presses, close grip triceps presses, bicep barcurls,

pulley and single bar back pull-ups, dead lifts and squats).

Squats are an exercise that I prefer to be executed from a


71

semi-squat position. If you want to bend lower better work on asquat

press. The secret in squats is to keep your eyes on the ceiling

throughout the exercise. This enables the spine to autocorrect its

position. Also, be sure to push with the back of your insole. If you feel

the weight in your toes stop because it means that your execution of

the exercise is not correct and you are straining your knees. I am sure

you feel it too. One last thing: squats will speed up your metabolism

as no other exercise will.

At this point I would like to underline that an athlete who

wants to perform at a certain level in water polo must be able to

do>200kg in semi-squat for 10 reps.

ONE STEP … GOES FARTHER !

I will now move on to a programme that is rather exhausting

but has terrific results when it is combined with the right diet and is

done with the proper application to the training and the goals. This

programme is addressed to both coaches and professional athletes.

In the first exercise of this standard training session with

multiple repetitions you do 3-5 sets of 5 repetitions. The number of

warm-up sets will depend on your individual warm-up needs and on

the weight you will be using in the regular sets.

During the warm-up you should prepare for the increases in

weight to come, so you can get used to the feeling of the big weights

you will be lifting the regular session. For example, on a day that you

have planned to do squats with 200kg you could do this warm-up

routine:


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20 repetitions with an empty bar

5 repetitions Χ 20kg



5 repetitions X 105kg


These warm-up sets should be done with a pause of less than

a minute between them (for stretching) and without great intensity.

Once you have finished the warm-up sets it is time for the first

exercise with the big weights.

In this phase you will be doing 6 sets with2 to 3 explosive

repetitions of each set, with the load increasing pyramid-style to 150-

200kg. Whether you increase the weight in each set by5kgor by

10kgis for you to decide. You can also perform the 6 sets starting at

just above 160kg and going up 2,5kg in every subsequent set, the

important thing being that you increase the weight a little bit in each

set and in each training session. Needless to say, this will bring about

a tremendous increase in strength. And, as I said earlier, it is

important that you maintain a fast pace with shortbreaks.

Due to the small number of repetitions you will easily be able

to maintain the fast pace of repetition required without having to

reduce the load. The rest of your workout will include basic exercises

with heavy weights.

Heavy weights build muscle density. When you use heavy

weights you do not need to do three or four different exercises to

work the whole muscle.

Two exercises with heavy weights are enough. Incline bench

presses, although focusing more on the upper chest region, also work


73

the middle and lower thoracic region.

It is a waste of time to try and exercise all the points and

angles of a muscle group in a single training session. Exercise with

heavy weights and you will use all the muscle fibres of that part of

the body regardless of the bench’s angle of incline.

Because of the need to keep your balance, free weights are

much superior to machines because they can better stimulate the

muscles. Furthermore, I would say that machines, because they force

the joint into a specific angle when performing an exercise, are also

dangerous and may cause injury when we work on them with many

weights. Use the machines in the secondary exercises or in the

exercises for increasing blood-flow to the muscles with an intensity of

no more than 60% - 65%.

Also, an exercise with dumbbells will better stimulate the

neuromuscular system than if we did the same exercise with a

barbell. The principle is to choose exercises with dumbbells.

The main criterion is to choose exercises that can be done with

heavy weights and with minimum intensity in the joints. Examples of

such exercises are: flat or incline dumbbell bench presses, one hand

bent-over rows, squats, projections, pulley pull exercises for the back

(all the grips), death lifts, forward trunk curls with barbell on the

shoulders, dumbbell shoulder raises.


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*ATTENTION* The following strength building programmes are not for beginner

ormid-level athletes.

PROGRAMME 1

Strength development.

This programme aims at building a strength base that will

allow you to reap the best possible benefits from the training

programmes you implement in your sport. Regardless of your level of

development, you should do this programme once a year to improve

your strength. Everything has to do with the principle of continuous

progressive loading. Without this fundamental principle all the

programmes only do maintenance work.

Week one

Day 1 : Upper body and arms

Incline bench presses. Light warm-up

3 sets Χ 5 reps., 5 sets Χ 2 explosive reps. (a lot of weight)

Dips: 3 sets Χ maximum number of reps.

Front neck resistance pulls (pulley machine): 4sets Χ 6-10 reps.

Pull overs and presses: 3 sets Χ 6 -10 reps

Incline bench dumbbell bicep curls:3 sets Χ 6-10 reps.

2-DAY BREAK

Day 4 : Thighs, legs, abs, lower back (dorsals)

Squats: light warm-up 3 sets Χ 5 reps. 6 sets Χ 2 explosive reps.

(many weights).


75

Machine leg presses: 4 sets Χ 6-10 reps.

Forward trunk curls with barbell on the back: 6 sets Χ 6-10

reps.

Leg lifts: 4 sets Χ 6-10 reps.

Leg curl machine (thigh, bicep curls): 4 sets Χ 6-10 reps.

Abdominal crunches: 3 sets Χ15-25 reps.

Week two

Day 1 : Upper body and arms

Incline bench presses: light warm-up:

3 sets Χ 5 reps.

Incline bench presses with pausing at the highest point:

5 sets Χ 2 reps. (a lot of weight)

Flat bench dumbbell presses: 3 sets Χ 6-10 reps.

Pull-downs with close and parallel grip (palms facing the face

in back pulley): 4 sets Χ 6-10 reps.

Lateral shoulder raises: 3 sets Χ 6-10 reps.

Triceps extensions (French presses on your back)

(the bar starts out level with the forehead, elbows close

together):

3 sets Χ 6-10 reps.

Dumbbell curls (biceps):3 sets Χ 6-10 reps.

(both arms at once).

2-DAY BREAK

Day 4: Lower back/hips, thighs, legs, abdominals and dorsals.

Deadlifts from below: light warm-up

3 sets Χ 5 reps. - 6 sets Χ 2 explosive reps.(a lot of weight)

Hyperextensions in supine position: 4 sets Χ15 reps.


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: 4 sets Χ 6-10 reps.

Pressure press: 4 sets Χ 6-10 reps.

Leg curls (sitting position machine) 4 sets Χ 6-10

reps.

Leg raises (knees to chest)for abdominals on the monkey-bar:

3 set Χ 15-25 reps.

PROGRAMME 2

Building up desired volume

Now it is time to use your newfound strength to build up the

muscle volume required by your sport. For the next four to six weeks

you will exercise every muscle group with an increased weight-load.

To accomplish this we need to begin by dividing our body into three

sections. Less frequent training of each section of the body allows for

maximum rehabilitation and strength recovery.

Day 1: Thighs, lower back/ hips and abdominals.

Squats: light warm-up 3 sets Χ 5 reps. 5 sets Χ 6-10 explosive

reps.


Deadlifts with legs extended: 4 sets Χ 8-12 reps. Abdominal

crunches: 3 sets Χ15-25 reps.

Leg raises on the monkey bar: 2 sets Χ15-25 reps.

1-DAY BREAK

Day 3: Thoracic muscles, lateral deltoids, triceps, calves.

Incline presses: light warm-up : 3 sets Χ 5 reps. +


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5 sets Χ 6-10 reps.(a lot of weight)

Incline dumbbell bench presses: 3 sets Χ 6-10 reps.

Pullover presses: 3 sets Χ 6-10 reps.

(first pullover and then push in normal bench press)

Calve lifts: 4 sets Χ 6-10 reps.

1-DAY BREAK

Day 5: Upper back, rear deltoids, trapezius, biceps

Pulley pulls: light warm-up:

3 sets Χ 5 reps. +5X6-10 reps.

Low pulley rowing machine: 3 sets Χ 6-10 reps.

Closed grip pulley pulls (palms facing face): 4 sets Χ 6-10 reps.

Dumbbell shoulder raises: 3 sets Χ 8-10 reps.

Dumbbell curls 3 sets Χ 8-12 reps.

Dumbbell hammer curls: 3 sets X 10-15 reps.

2-DAY BREAK

Day 8:Lower back/hips, calves, abdominals and dorsals.

Deadlifts (from a low starting position):light warm-up 3 sets Χ

5 reps. + 6 sets Χ 2 explosive reps.

Lower back hyperextensions in prone position: 4 sets Χ 15

reps.

Squats: 4 sets Χ 6-10 reps.


Calf raises (sitting position machine)

4 sets Χ 6-10 reps.

Knee to chest raises for abdominals (on the monkey bar):

3 set Χ15-25 reps.


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MAXIMISING MUSCLE DEVELOPMENT

ADVANCED TECHNIQUES FOR ADVANCED ATHLETES

BREAK THE LIMITS!

For a certain period of time when we begin going to the gym

we see impressive results. Our body looks different with each passing

day, we begin to feel stronger. When this period of time elapses the

rate of development begins to lag, gradually leading toward training’s

worst enemy, habit or routine.

This usually occurs to mid-level athletes, who actually stop

their muscle development by always following the same training

routine.

The following training techniques are the best way for mid-

level and advanced athletes to give their bodies a good jolt.

SUPER SETS:

The most effective type of set; easily drives intensity to the limits.

Essentially we are talking about two consecutive sets of exercises

that focus on two antagonistic muscles. There is no break between

the two sets and this is what makes them so effective.

Why we do it:

Every time we work on a muscle, its antagonist muscle contributes to

the effort. Therefore, when we work on the biceps muscles in the

arms the triceps are also activated. If we immediately follow up with

a set that focuses on the triceps we drive the intensity off the charts

due to the excessive concentration of blood in that area.


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In practice:

It is a very effective way of training; the only difficulty is in its

application because the athlete must occupy two machines at the

same time, for which reason the training should be practised in pairs

so the athletes can work in turns.

NEGATIVE REPETITIONS:

Negative repetitions have to do with muscle plyometric

contraction; meaning, the phase during which a muscle lengthens,

increases it’s length.

A characteristic example is the application of negative

repetitions on chest presses. Negative repetition exists during the

lowering stage rather than during the raising stage, which is the

norm.

Basically, we are talking about an over-loaded bar that we

lower to our chests in a gradual braking movement.

Why we do it:

Research has shown that during a plyometric contraction the

muscle works a lot harder than it does during a myometrial

contraction and the neuromuscular system develops up to 35% more

strength.

In practice:

The system is only for very advanced athletes and cannot be

applied without the assistance of another athlete or coach!

Particularly when we are talking about free weights .


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BI-SETS & TRI-SETS:

Bi-sets are a variation on super sets and are nothing more than

two consecutive exercises for the same muscle. The exercise can be

easily applied to all muscle groups.(As a result we can also have tri-

sets, etc., consisting of three or more exercises).

Why we do it:

No exercise has exactly the same result as another, even if it

focuses on the same muscle. By working the same muscle group from

two or three different “angles” we direct an increased blood flow to

the area.

In practice:

It is a training method of proven effectiveness that is easily

applied.

GIANT SETS:

Giant sets are four or more consecutive sets for the same

muscle group without a break.

Why we don’t do it:

The goal is the same as in the bi-set but with a far greater

volume of work.

In practice:

OVERKILL, WHICH CAN EASILY LEAD TO CONSIDERABLE INJURY.

21 repetitions:

This is a training technique that chiefly focuses on muscle

hypertrophy. It is mostly applied on small muscle groups.

We begin the exercise with 7repetitionsof the first half of the

movement, we continue with 7repetitions of the second half of the

movement and we finish with 7 repetitions of the whole movement.


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Why we do it:

The system increases blood flow along the entire length of the

muscle progressively, in stages. Each stage of the exercise focuses on

a single section, but the increased blood flow also reaches other

sections. When it is their turn to perform in the exercise the intensity

peaks.

In practice:

It is for relatively advanced athletes and gives satisfactory

results. It creates bulging muscles that are useless in water polo

where excessive muscle hypertrophy should be avoided.

DROP-SETS:

In this technique we begin a set with weight and repetitions

near our limits. We take a break and then reduce the weight a little

and perform the same repetitions with which we began. We do not

alter the number of repetitions and we reduce the weight in each set.

We continue removing weight in this way and the exercise ends

when we can no longer do even a single repetition.

Why we do it:

The exercise is based on the logic of exhaustion and it seems to work.

In practice:

It is a very effective technique for advanced athletes. Do not try it

without an assistant, because loss of strength comes suddenly and

without warning.


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FUELS FOR BETTER STRENGHT DEVELOPMENT IN

TRAINING

What is the point of all your efforts to develop strength if you

do not provide your body with the top quality ingredients it needs to

build new layers of muscle? If you do not know how much food you

need in order to develop, start by calculating your body fat levels.

If you already have a little extra weight around the middle the

last thing you need is more calories. Measure yourself with a body fat

calliper. Anything over 20% body fat means that you must lose

weight. We are doing championship level sports not a weight or

food competition.

If your body fat percentage is at an acceptable level the next

step is to calculate your fat free body mass (that is your body weight

minus the fat). Multiply every 450 gr of fat free mass by 15.

I suggest you calculate your new calorie intake based on fat

free body mass rather than on your total weight. The fat does not

need sustaining because it is stored energy. And this is only the

beginning.

Calorie requirements depend on the height, level of activity

and genetic characteristics of every person. Every two weeks of

training you will re-regulate your calorie intake – you will do this

again and again. Make sure that approximately 30% of your daily

calories come from high quality protein.

Carbohydrates should form 80% to 85% of a complex high-

carb diet. You should also include in your diet vegetables and fruit

with a high fibre content for better digestion and better health. Do

not completely remove fats from your diet. Reducing your body fat to

less than 15% will actually curb your development.


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Finally, you must drink 2 to 3 litres of water a day. Hard

training and ingesting large quantities of protein mean that you need

a lot of water. Remember that water is the best medium for the

body’s chemical reactions. Therefore, it is also necessary for building

muscle.

The directions in this book, if observed correctly, will help you

to improve and develop your strength.

Now you know how to make the best use of your abilities. The

only other thing determining your strength increase is your level of

commitment and desire to succeed.

If you want to increase your strength don’t ever miss your

programmed training sessions, your meals or your good nights’ rest.

If you plan on becoming a record breaking champion your success

depends on those last squat repetitions, which, even though your

legs are collapsing under you, your lungs are burning and your

muscles are trembling, you insist on finishing !!

So good luck!!


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SUMMING UP

Explaining how our bodies make – “build” muscle

When we want to build larger muscles, we will depend on two

main structural materials: myofibrils (which consist of smaller protein

fibres, like tiny ropes), and sarcoplasm (a gel-like fuel material which

exists around the myofibrils).

Now, if you are working with few repetitions and a lot of

weight, the myofibrils will develop, increasing in strength and size.

If you do many repetitions with little weight the volume of the

sarcoplasm will increase and so will the size and endurance.

Alexander Koch, Assistant Professor of sport science at

Truman State University, recommends:

Alternate training sessions with moderate weight (18-12

reps), heavy weight (4-6 reps) and very heavy weight load (1-3 reps)

for some weeks.

ENERGY FOR THE MUSCLES When you do multiple repetitions with a moderate weight, the

myofilaments increase but your body sends a message to increase

the size and number of mitochondria, the little engines that exist in

every cell of the human body.

While the mitochondria increase so as to handle the demands

on endurance resulting from high-repetition training, the supply of

sarcoplasm also increases so that your muscles can function more

effectively.

Sarcoplasm consists of adenosine triphosphate (ATP), glycogen

and water – a combination that sends energy to your muscles as well

as volume to the myofilaments.


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FOR STRENGHT AND VOLUME

Training with a lot of weight and few repetitions causes tiny

tears in the muscle’s myofilaments. These tears activate your

immune system, which sends white blood cells to remove the cell

detritus so that the specific section may be regenerated.

At the same time the human growth hormone increases,

which has two consequences:

It activates the inactive stem cells and makes it easier for your

body to use the amino acids to make protein.

The newly-cut stem cells go to the place where the

malfunction occurred and with the help of the amino acids either

create new myofilaments or bond to the already existing

myofilaments, making them better, stronger and larger.

Metabolism, responsible for creating, catalysing, maintaining,

refuelling, a “motor” with spirit!

This is the way to train, to win matches, to win the game of life

itself! WITH SPIRIT!

THE GOALIE IN WATER POLO

THE RIGHT QUALITIES – SELECTION: WHAT MAKES A GOALIE?

I will begin my discussion of goalies with an excerpt from a

article I found in the sports pages written by a high school water polo

goalie in the US.

The article discussed some of the aspects of what it means to

be a water polo goalie. The author, Greg Stoll,says that he wrote the

article in response to a request from the LATimes for stories on the

toughest job in sports.

The excerpt below was kindly provided by PAOK Thessaloniki’s

current water polo goalie, Mr. Christos Politis. Here I must point out

that Mr. Politis truly enlightened me with his knowledge and

tremendous experience throughout this whole chapter on

goalkeepers, giving me valuable material from his degree thesis

which dealt with - what else? – goalies in water polo!

“Every boy and girl is born capable of running, jumping

and throwing, but all water polo players, especially goalies, must

learn the basic skill that only 5% of the world today know how to

do - tread water. Not treading water to merely stay afloat,

but rather work out holding a 25 lb. weight (11 Kg) over his head

while treading water. Such pressure on the leg joints and

ligaments is often the source of knee injuries (I enter surgery this

month).Still, that’s what needs to be done in order to raise one’s

body out of the water, exposing the swimsuit about 300 times a

practice. During games, once a goalie masters the art of squinting

through the four-o'clock sun reflecting off of the surface of the

water, he is often expected to stop 35-40 mph (55-70 Km/h) shots

from point-blank range. Yet he mustn’t just get in the way, but

block the ball and control it immediately, ready to pass the ball to

a teammate on the fast break as the opposing team rushes to


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scavenge a “garbage” goal.

To me being a goalkeeper in the sport of water polo is the

toughest job in prep athletics. I’m sure you might have a perfectly

rational reason for believing otherwise. However, if just for a

second you could put aside that erroneous stereotype of water

polo being a bunch of boys paddling around in Speedos, I’d be

perfectly happy to trade places for a while. I’m always eager to

challenge myself, and would love to have a go at a job tougher

than the one I’m already doing. Yet, you may be surprised to see

which job is easier to pick up, and yet which one is easier to give

up.”...

Field players and coaches agree that goalies are a different

breed of human being from the rest of the team. Needless to say

there are certain people who are born for the position and others

who can hone their talents to become a successful goalie.

Identifying the key qualities that make a goalie is the first step.

Let us begin by checking the components that shape a goalie’s

psychological profile:

A goalie must have and demonstrate leadership qualities.

A goalie must have courage.

A goalie must take risks.

A goalie must be a quarterback.

A goalie must maintain a positive attitude.

A goalie must study the game.

The goalie’s position differs greatly from the other player

positions in water polo. In order to reach your maximal potential as a

goalie you must understand every aspect of the game in order to play

in synchronisation with the field players.

A defence (goalie and field players)will achieve a consistent


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high level of play if they understand the fundamentals of individual

and team defence, execute their team’s defensive strategy, know

their teammates’ strong and weak points and keep the

communication lines open during the game.

When a goalie and his defence are in synch, the opposing

team will appear lethargic and without a clear offensive strategy.

Studying the game is easy: therefore make it a part of your

training regimen. One can never know enough about water polo.

Study your opponents by watching their games, listen to your coach,

take your collection of water polo videos out of the closet and study

your written as well as your mental notes.

The last psychological element is experience.

Experience is a quality that cannot be trained and life itself is

what makes a goalie good. It enables the goalie to better anticipate a

shot, to throw the outlet pass for a fast break to the right teammate,

to lead the team through communication and leadership and to stay

cool under pressure.

The bottom line is that experienced goalies make fewer

mistakes, hence they give up fewer goals. If you asked a group of

coaches what is the first thing they consider when selecting a goalie

for a big game, I expect that experience would be at the top of the

list. That is why most starting goalies in the international arena are

over 30 years old. Even if some second- and third-string goalies

display more physical talent.

Coaches usually keep younger goalies on the bench to give

them the opportunity to get experience from observing how the

veterans play.


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PHYSICAL QUALITIES

Mobility and speed.

Leg strength and overall flexibility are necessary attributes

that allow a goalie to cover the inside dimensions of the cage.

Ideally, you want a player who is proficient in the “egg-beater

kick” or “bicycle” technique in the water.

Flexibility

Helps a goalie stretch for a ball while the body is in contortion,

having just moved from one side of the cage to the other. This may

mean the difference between a deflection and a goal. Goalies must

be in a position to move sideways, forwards, backwards and

upwards.

Goalies must work on their flexibility and range of motion

through daily workouts. Mobility is the alpha and omega for a goalie.

Reaction speed

Is a prerequisite for goalies. Much like a sprinter in swimming,

you must have a quick first movement to get to the ball before it goes

past you. Reflexes should be honed with practice.

Swimming speed

For short distances, goalies need swimming speed to be able to out-

swim field players and make steals. Don’t assume that because you

are a goalie, you will not have to swim. You have to be very fast up to

12 metres….!

Physical fitness.

Strength will increase stamina, speed and longevity.


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The goalie’s desired body type should be lean so as to enhance

flexibility and range of motion. A good goalie does not have to be

either particularly tall or bulky.

Traditionally, goalies have longer careers than field players.

This is due largely to this position’s lack of swimming and lack of

physical contact with other players, which limits the possibility of

injury.

The type of conditioning required by a goalie does not demand

that he swims the distances field players do.

If a goalie has a physical ailment, it is usually a broken or

dislocated finger or a hyper-extended elbow. These ailments are

nothing more than a nuisance and do not force one to retire from the

game.

Field playerson the other hand tend to wear out their

shoulders as they enter their “golden” years.

The goalie has much to learn and develop. Some

improvements will come naturally while some will take time to

develop with the assistance of coaching and practice.

The goalie does not have to be top in all areas. It is important

that he develops his own style suited to his strengths. Regardless of

one’s skill level when they first start, their strengths will get stronger

and their weaknesses will diminish.

FUNDAMENTALS

The “eggbeater kick”.

This is every goalie’s most basic skill.

The eggbeater or bicycle technique is without doubt the most

critical quality. Many manuals have been written on the

fundamentals of the eggbeater kick.

The philosophy is that you can never spend enough time

training with the eggbeater. If your knees or hips begin to hurt, STOP

immediately and let your body rest. It is telling you that there is a

problem.

If you don’t feel any pain, just soreness, then devote more

time to leg strength and quickness.

Beginning goalies should learn the eggbeater while holding

onto a kick board. This frees the hands and allows you to fully

concentrate on the legs. In the beginning of each season, take a kick

board, hold it in the water as if it were a plough and do eggbeater

laps.

The rule of thumb is to work yourself up to extreme training.

In addition to the eggbeater, goalies should be proficient in

the flutter kick. This crawl kick will be useful for the short sprints

necessary and for general leg flexibility.

Sculling with your hands is yet another technique that can help

your eggbeater. You should be able to move your hands back and

forth lightly on the surface of the water, using them to propel

yourself across the width of the cage.

Practice this arm movement in a sitting position. This helps

with lateral movement and gives the goalie a good feel for the water.

Body position – ready position

There is a definite difference between the resting eggbeater

kick and the alert ready position.

The goalie must begin to rise higher in the water in order to

prepare for a shot and see all that is happening in the field in front of

him.

The goalie needs to have a minimum height of the chest above

the surface of the water, which will constitute the highest point of

the ready position.This point, which is the point at which the goalie is

riding high in the water but is able to make higher lunges whenever

necessary, is something that each goalie must discover for himself,

through personal observation and experience.

The biggest mistake a goalie can make is to be expecting a

shot and not to be working his legs at 100% intensity. The lower he is

in the water, the easier it is to be caught unawares and therefore for

field players to score on him, particularly with skip shots.

All the explosiveness in a quick start comes from the legs. The

hips should be positioned slightly behind the torso, that is, not

vertically. Generally speaking, when anticipating a shot the body

should never be entirely vertical in the water, but should incline

slightly forward.

Naturally, a decisive factor as to how you should hold your

body is the distance from which the shot is made. Very generally,

when a shot is made within the four-metre range the body should be

in a vertical position.

Some goalies prefer to play with their bodies leaning

completely forward while others prefer to play in an entirely upright

position.

In conjunction with body position, the goalie must also be

concerned with the next fundamental element – the position of the

hands.

Hand position

The hands are an important stabilizing and mobility force

through the swimming motion. The hands should NEVER be too far

below the surface of the water when a shooter has the ball.

Another way to interpret the amount of hand motion a goalie

should use is given by three-time Hungarian Olympian Athlete András

Molnár:

“I use my hands when the ball is being passed from one player to

another. When a player has the ball and is ready to shoot. I ease up

on the arms and hands and let the legs take over.”

When the ball is:

Outside the 6 metres the hands are just below the surface of

the water.

Between 4-6 metres the hands should be ON the surface of

the water and not below it.

Closer than 4 metres the hands need to be on the surface or

slightly out of the water, without this meaning that they

should be completely stretched out. Your palms outside the

water and all the weight falling only on the legs.

The length of time between the moment the ball leaves the

shooter’s hand and the moment it reaches the goal line (cage)

determines these hand positions.

In general, the shorter the distance between the goalie and

the shooter, the less time there is to react to the shot.

NOTE:

It is far better for a goalie to ride lower in the water, with the

hands free to move after the ball!

In all other instances, one hand or any portion of the body

should be used to reach and block the ball. One-hand lunges from the

goalie can reach farther and faster than two-hand lunges. Deflections

with both hands should be avoided!

Verbal commands

I would like to emphasise that shot blocking should be a

goalie’s first priority and he should never break his concentration in

order to call out a command.

The words you use play a big part in the team’s defensive

performance. It is best to keep it brief. If you can develop short

phrases to guide your teammates, use them.

For example, MOVE LEFT may mean move your body or arm to

the left while BALL LEFT may mean that the ball is moving down the

left side of the pool.

In team meetings and practices find words that best suit your

team’s needs. Additionally, just as the defensive field player should

support the goal, you should try to be positive in the directions you

give, emphasising what to do and what not to do.

Some times, when there is a breakdown in your team’s

defence I believe it is best to save any constructive criticism for the

quarter break or after the game.

Remember that your communication should add to your shot

blocking, not detract from it.

Over time, you will develop confidence in your shot blocking

and then you can help your blocking by calling out commands. These

commands will also help remedy mistakes by the defensive field

players. Goalie commands that should be made loudly to the field

players are:

Where the ball is – whether to the left, right, centre of the

goal.

The time on the offensive’s shot clock – at specific intervals, 15

seconds, 10 seconds (“Red”), 5 seconds - countdown.

Which field players should be pressed and which may be left

uncovered.

Where a “free” or “open” unguarded opposing player is.


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Where your defensive players should position themselves in

specific situations [e.g. 5 on 6]. The directions to where the

defensive players should be, left, right forward or back,

referring to where the defensive player should move relative

to the offensive player.

Special signals, key words that only your teammates know.

Non-verbally, you can also point to where the ball is when

your team is on the offense or defence allowing your

teammates to know where the ball is if the noise from the

crowd makes hearing difficult.

NOTE:

Whenever possible, you should clarify your commands by

using the players’ names.

Passing

Part of the goalie’s defensive responsibility is to start the

offense with the first pass down the field. This pass starts the

counterattack and is called the outlet pass.

You must practice passing during warm-up every day! Because

your passes are usually longer and unguarded, these types of pass

should be practised more frequently than shorter passes. Your

passing skills should include:

1. Swimming with the ball (dribbling): After you gain possession

of the ball swim with it with your head held high, out to about

2-3 metres. This move shortens the distance of the outlet

pass.

2. As soon as you gain control of the ball outside the cage and

are ready to pass, you should lift the ball up high and extend

the body high out of the water to make a long pass.


96

3. For good passing technique, the ball should leave the middle

and index fingers with a little spin. The ball should be lobbed

(that is, not a flat pass);this method pretty well assures

accuracy and reduces the number of passes where the ball

skips when it lands.

4. Be sure to have visual contact with the receiver before

passing.

5. Your outlet pass also needs to be placed in a safe spot where

the offensive player can get rid of some of the opposing

players.

The deeper the pass goes into the opposition’s territory the

better; this pass should lead the counterattack or fast break.

6. Because most of your teammates will be right-handed, the

outlet pass will be better placed on the right side of the pool.

This gives the receiver of the pass the ability to throw a ball-

side pass to a right-handed player who may be unguarded on a

fast break.

If you know that player is open and that the player is left-

handed, look for a release to the left side of the pool.

If your team has a set offense prepared, you should place the

outlet shot to the side, to where the two-meter player will be.

7. Whenever possible a dry pass is best.

Make sure that you can place it in the receiver’s hand and that

there are no defensive players nearby who may be able to cut

in front of your player and steal the ball.

Swimming

As was already said, good swimming ability will help you at

specific times in the game. However, quantitative swimming training

does not really benefit goalies.

What really helps are sprints of 8, 12, 25 and up to 50 metres at the

most, with various extra loads/stresses. You can raise your heart rate

and you can become physically fit with static exercises particularly

involving the legs, all of which can be done outside and in front of the

goal.

This way you have double gain, since you are both working

your legs and you are “learning” and familiarising yourself with your

position in the goal since you spend more time working in it.

Another thing we really need is simple aerobiosis three times a

week with a 30-minute swim at 140to 150bpm.

Training should be done with as much specialised loading to

the legs as possible and with technique drills at the goal with the

necessary assistance of two more goalies.

Since technique is not something each person works on

individually and since we have a lot of balls at our disposal it makes

sense to combine technique workouts with general shooting practice,

by having the field players throw flat or lob shots at the goalie, from

the corners and the centre, shots after movement, etc.

You must spend many hours in the cage deflecting shots from

field players.

The swimming style you will do most often in games is the

sprint. So, in addition to a general warm-up and a middle or long-

distance swim to check your cardiovascular function, you should

work on your sprint speed. You will almost never have to swim more

than 6 metres in any one exit.

Your sprint training can be in the form of:

Stop-and-go drills – work on moving your hips up and down,

from flutter kick to vertical eggbeater.

Short distance all-out swims with a lot of rest.

Timed 25-metre swims.

Angles and Positioning in the cage.

A lot of what you do in preparation for the actual shot is based

on geometry.

1. The cage is a rectangle, and the shooter is a certain distance

away. Given these two variables, you must try to find the best

centred position. Geometrically, a triangle can be formed by

an imaginary line from both posts of the cage to the ball. Your

head should be at the mid-point of the base of the triangle.

You should try to have your head intersect a straight line

drawn between the ball and the centre of the goal. This

centering process takes place when you move laterally, from

one side to the other.

2. Another type of centering takes place when the shooter

moves closer or farther away from the goal, or passes to a

teammate who is closer or farther away.

3. In general, as the shooter gets closer to the cage, you can

reduce the surface of the net available by moving out.

Conversely, when the shooter moves farther away, the goalie

should move back closer to the cage so as to avoid the lob shot

or cross-pass.

4. A third factor that is important in positioning has to do with

shooter percentages. It is easier on angled shots (that is from

outside the centre of the pool)for the shooter to pinpoint the

corner closest to him.

This corner is the shortest distance for the shooter and the


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easiest for accuracy. It is called the “strong side” of the goal –

the side closest to the ball.

Most shooters prefer to shoot to the near side of the goal.

Therefore, the odds are better to block the ball by staying

closer to the strong side; be ready to stop any near side or

over-your-head shot.

All of the above were made for general reference, meant to

describe rather than to define. Certain aspects change

according to individual build and style, etc.

OUT OF THE WATER

PREPARING BODY AND MIND FOR THE “BIG ONES”

Notebooks, Observing the opposition.

Gaining experience includes keeping notes on the opposition,

knowing who the best shooters are, where the opposition usually

shoots, which players are left-handed, and game situations that

usually result in a certain type of shot.

I prefer to play against opponents a number of times so that I

can learn these tendencies.

Field players contribution in assisting goalie improvement.

Have the players take shots from different spots, in and out of

the water. It is always beneficial to find a player (preferably a good

shooter) that will to get in the water with you, one-on-one, and try to

beat you.

As this player shoots his best shots, you are forced to improve

in those areas. Obviously it’s good if the shooter has many good

shots so that you can learn to block a variety of attempts.

GENERAL PHYSICAL PREPARATION

The general physical preparation of a goalie aims at improving

overall mobility. It not only promotes overall physical development

but also gives a boost to all the body’s energy-generating systems,

building a powerful physical fitness base from which a goalie’s form

and performance level can begin to develop.It is no wonder that

general physical preparation dominates long-term training

programming.

In the annual programme the regimen is primarily used in the

general and special preparatory periods, and is limited in pre-season

and in-season training, where its purpose is to stabilise and maintain

the high level physical conditioning built up in the preparatory

period.

According to Harre it is of vital importance when our athletes

are at an age when they are still developing and particularly in basic

and preliminary training. The exercises selected should be planned in

such a way that the type of movement and the extra loading factors

will enhance those skills that are necessary as a basis for a specialised

performance.

The general exercises we select, together with the learning

and practising of the various moves, improve coordination and assist

young athletes in mastering complicated techniques until they reach

a level where they are able to learn more easily and be more

receptive to the difficult movement sequences the goalie’s position

demands.

Even in childhood and puberty an athlete’s bones and

ligaments are tremendously fragile, and extreme specific training can

put quite a strain on them. Using the general exercises adds variety

to the exercise book and limits the odds of injury from continuously

working the same muscles.

Game-specific and other types of specific exercises have

certain demands, but their main goal is always to strengthen the

whole range of muscles required to execute a specific game move.

The development of the rest of muscles is delayed so they are not

able to fully fulfil their function during the rest of the move, killing

the momentum.

This is particularly true for the abdominal and lower back

muscles, which are used in all the moves and, in our case, for the

thigh muscles (biceps and quadriceps femoris).Therefore, the general

exercises should be performed in order to assist in the strengthening

of these particular muscles.

General exercises are all the gymnastic exercises, that is,

movements with or without gym equipment, either on dry land or in

the water, which do not include any Sport-Specific Movement

elements. Moreover, the belief that the amount of general training is

gradually being reduced is wrong.

In fact, it would be more accurate to say that the quantity of

general training is constantly increasing. It is only reduced

proportionately to its percentage in overall strength training (Darras

G. Nikos, 1991).

Overall flexibility.

Abductor stretches.

Gastrocnemius stretches.

Thoracic spine (mid-back) stretches.

Upper back stretches.

Arm stretches (triceps).

Arm stretches (biceps).

Thigh stretches (quadriceps).

Thigh stretches (hamstring muscles: biceps,

semimembranosus, semitendinosus)

Lateral abdominal stretches.


102

GENERAL PHYSICAL PREPARATION IN THE WATER - EXERCISE-

BOOK

Strength in the water.

Exercises for all swimming styles (crawl, backstroke, breaststroke,

butterfly stroke).

Arms only.

Arms only, using a pull-boy.

Legs only, using a kick-board.

Legs only, holding the kick-board vertically in the water.

Legs only, using fins.

Swimming wearing a t-shirt.

Swimming with small hand weights and resistance bands.

Swimming tied by a band to the springboard.

Running in the shallow part of the pool.

Partner exercises:

Leg only -partners facing each other with arms extended

touching the other’s shoulders (not for backstroke).

Arms only - partners tied to each other at the feet swimming

in opposite directions.

Crawl, arms only - one player free crawls while the other keeps

him in place by holding on to one foot, without moving.

One player does a butterfly stroke with a crawl kick while the

other holds him in place around the waist.

Speed in the water.

Ten meter swims at maximum speed, all styles except for

backstroke.

Twenty meters at maximum speed.


103

Thirty meters at maximum speed.

Short distance relays

Starting from the water and from the springboard.


104

SPECIFIC PHYSICAL PREPARATION OF A GOALIE

The goalie’s specific physical preparation is divided into:

a. specific training content

b. sport-specific training content

The specific physical preparation process contributes to the

athlete’s specialisation in the particular position.

Specific training content.

Specific exercises mainly promote the development and

improvement of individual physical fitness and coordination, as well

as elements of the technique and strategy required for the creation

of tendencies and of a general game theory.

The second group (specific exercises II) focuses on certain

movements that have been singled out from a particular movement

sequence. These are sport-specific exercises that activate the various

muscles in a way that is identical or similar (motion direction,

strength / time process) to that required in executing the move

during a game.

In the specific exercises (Ι) the intensity of the workout is maintained

at a lower level than it is during a match, when the main target is

developing basic stamina and ease of execution with regard to a large

number of repetitive movements.

This develops and improves the movement sequence required

and raises the endurance threshold. We can also make training

conditions more difficult than the actual game conditions, so athletes

may learn to manage individual loads with greater intensity than is

required in a match.

This facilitates converting the performance level of an

individual skill into part of the complex athletic performance.


105

Specific exercises (II) focus on developing the abilities and

skills that determine individual performance, but they do not

guarantee immediate results in athletic performance.

In order to raise training effectiveness there is a growing

tendency to select exercises and quantity of training in such a way so

as to be able to simultaneously address more than one of the various

basic problems (e.g. physical fitness, technique, tactics, psychological

preparation).

The compound elements of physical fitness, as well as the

athlete’s abilities and skills, will develop if we take into consideration

the need for neuromuscular coordination demanded by a goalie’s

basic movements.

In advanced training, these exercises are mainly used during

the preparation period. During game season, the quantity of these

exercises is reduced. The focus then turns to stabilising the

performance level of individual abilities, mobility elements and skills.

Sport-specific training content.

The sport-specific training content is made up of all the

regulation-approved moves a goalie may execute during a game.

Such exercises start to be used during the pre-season period,

while their quantity increases as we approach the first games of the

season (Darras).

Due to the type of movement and the emphasis that is given

to game-specific characteristics (intensity, quantity and quality of

movement), sport-specific drills are particularly effective in creating a

balance between performance factors and the complex perfection

required by the goalie’s specific performance (Harre).

Sport-specific training has a significant effect on the rate of


106

performance development and makes the greatest demands on the

athlete’s psychological and physical powers.

Therefore, the volume of intensity experience during a game is

small compared to the total volume in other phases and periods.

Breakdown of the goalie’s mobility behaviour

In order to pinpoint the particular exercises which will assist in

the development of a goalie’s specific physical attributes, we have to

determine a goalie’s movements during the game.

The goalie’s main mission is to defend the goal and to

contribute to the fast break and other strategic defensive or

offensive actions.

While defending the goal the goalie’s movements can be

broken down into:

a. Basic position – ready position

b. Moving within the cage.

c. Alarm position, with the hands either in or out of the water.

d. Rising for a lob shot.

e. One or two-hand lunges straight up or to either side,

f. Return to basic position.

During defensive and offensive actions the goalie’s

movements can be broken down into the following:

a. Moving to retrieve and steal the ball either immediately following

a shot or in order to kill the momentum of the opposing team’s fast

break after a bad pass made by the offense.

b. Outlet pass to start a counterattack or a fast break.

c. Assisting in the offensive in special situations.

d. Assisting in defence by moving towards the ball to block the centre

forward’s shot.

Specific exercises on dry land

The specific exercises on dry land focus on copying the goalie’s

movements in the water. Needless to say these movements should

include exercises for the goalie’s arms, midsection and legs.

Duplicating the movements may be achieved with simple exercises,

either with or without the use of extra weights, as well as with

partner exercises.

Sport-specific exercises for the goalie.

A large part of the goalie’s physical conditioning should be

taken up by game situation practice. Through the practice exercises

the effects of the general and the specific exercises combine,

together with our athlete’s particular personality, to form his

individual playing style.

The conditions of the game situation practice have to be

similar to real game conditions and different degrees of extra

difficulty can be imposed. Unbroken concentration and strict

observation of the rules is required here, with the added pressure of

the responsibility the goalie feels towards his teammates and coach.

A goalie’s game situation practice is made up of:

Normal game situation exercises, in which all the rules are

observed and various defensive and offensive systems are

practiced during which the goalie may have either an active or

a passive role,

Repeated specific situations in which the goalie’s actions play

a significant part, e.g. game situation exercises with a player

less in all possible combinations (0-1, 1-2, 2-3, 3-4, 4-5, 5-6),

offensive skirmishes between equal numbers of players or

with a player more in all the combinations, etc.

Normal game situation exercises in an area smaller than the

standard playing field (e.g. 20mX15m), in order to increase the

pace of the game,


108

Normal game situation exercises with special rules, for

example: without fouls or without corner throws or without

the ball ever hitting the water or with only 30’’ offense time,

"The red swim cap". The red cap is always the extra player.

Therefore the offensive always has an extra player, 6-5. If in a

skirmish team A scores a goal then they set up in regular extra

formation, if not then team B leads the attack.

Game situation exercises using only one goal and organising

defensive tactics, e.g. pressing, zone, etc. Exercises at one goal

with a player less, 6 on 5 (which is the usual situation in polo),

and organising the goalie’s blocks and reactions,

Players form a semicircle, with one player in front blocking

while the rest shoot to score. Then the blocking player shoots,

and so on. This exercise aims at promoting collaboration

between the defensive field players and the goalie.

Finally, each coach can invent games that can increase or

diminish the game situation difficulty as needed.

EPILOGUE

“Do all of the preparation, suggestions and work mentioned in

this book so as to avoid a goalie’s most embarrassing moment (!!) –

reaching back into the cage to retrieve the water polo ball.”

Also, keep in mind that even though a goal scored on you may

be embarrassing, if you try to learn from every goal and every loss,

over time you will evolve into a better goalie.


109

BIBLIOGRAPHY

ATHLETIC PERFORMANCE IN SWIMMING (ELENI AVLONITOU)

SPORTS TRAINING (SPYROS KELLIS)

TRAINING SCIENCE (Μ. LETZELTER)

RESEARCH RESULTS FROM MEN'S HEALTH MAG

EXERCISE PHYSIOLOGY (V. KLEISOURAS)

TRAINING SCIENCE (D. PANAGIOTOPOULOS)

SWIMMING TRAINING (G. NIKOLOPOULOS)

ERGOMETRY (MANDROUKAS)

PUBLICATION EXCERPT “EXPLOSIVE MUSCLE DEVELOPMENT”

(MICHALIS PANDIS)

PERSONAL RESEARCH AND NOTES

DEGREE THESIS OF CHRISTOS POLITIS

Curriculum Vitae

PERSONAL DETAILS:

FULL NAME:

YEAR OF BIRTH:

TELEPHONE NO.:

CHRISTOS BAKAS

1966

6946 06 83 63


110

EDUCATION & TRAINING:

GRADUATE OF THE HIGHER EDUCATION INSTITUTION AND THE

DEPARTMENT OF PHSYSICAL EDUCATION AND SPORTS SCIENCE,

DEMOCRITUS UNIVERSITY OF THRACE,

SPECIALISATION 1: SWIMMING

DEGREE THESIS ON AN ALTERNATIVE METHOD OF TEACHING

SWIMMING.

SPECIALISATION 2: HANDBALL

ELECTIVES: ARTISTIC GYMNASTICS, COMPETITIVE TRAMPOLINING,

BOXING

OTHER ACTIVITIES:

AUTHOR OF A SCIENTIFIC BOOK ENTITLED MULTI-STYLE METHOD OF

TEACHING SWIMMING,NATIONAL LIBRARY ISBN NUMBER 960-

90583-0-2, WHICH CONTAINS FIVE PANHELLENIC STUDIES ON THE

SWIMMING TEACHING METHODS CUSTOMARY IN GREECE.

ATHLETIC AND PROFESSIONAL CAREER:

SWIMMING ATHLETE, HELLENIC SWIMMING FEDERATION (EKOF) IN

GREECE AND ACADEMIC, SOFIA, BULGARIA. SWIMMING COACH

FROM 1989 TO 2001 IN IOANNINA AND FOR PAOK THESSALONIKI.

STRENGTH IMPROVEMENT, ENDURANCE AND PHYSICAL ABILITY

WATER POLO COACH FROM 2001 UNTIL TODAY FOR THE WATER

POLO TEAMS: ARIS THESSALONIKI (League Α1 national, 3 seasons,

and League Β national, 3 seasons) P.A.O.K. THESSALONIKI (League Α1

national, 4 seasons), IRAKLIS THESSALONIKI (League Α2 national, 1

season),

CURRENT TEAM: ARIS THESSALONIKI


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