You've got to get in shape to get in shape, pt. 2
Besides swimming and playing water polo to stay in shape, summer gives you the opportunity to change your body type, rehabilitate injuries, learn from outside resources, and catch up with your busy life. Here are a few last minute drills and suggestions to prepare for the season:
Push-ups/Sit-ups/Pull-ups/Jump-ups/Jump Rope Circuit dryland training: 45 min.
A simple dry-land circuit routine once a day will help get your cardio up to speed as well as help build muscle and get you mentally prepared for the season. Try a circuit of 10 push-ups, 30 sit-ups, 10 pull-ups, 15 jump-ups & 1 minute jump rope with no rest in between exercises. Repeat this circuit 3-4 times in a row. Work on increasing the repetitions of each exercise as your improve each week. Try this 5 days a week leaving a few days off for your muscles to recover.
Work on variations of the standard exercises to challenge your muscles to work harder. You can research how to do these variations on youtube as well as find crazy things like how to do a V-sit-pike-press.
Variations: diamond push-ups, wide push-ups, ball push-ups, elevated push-ups, 3-joint push-ups, deep push-ups, wide grip pull-ups, narrow grip pull-ups, parallel grip pull-ups, underhand pull-ups, 1 & 1/2 arm pull-ups, towel pull-ups, crunches, v sit-ups, bicycle crunches, toe touches, leg lifts, half up twists, physio ball sit-ups, etc.
Once a week when you are rested you should max out to see how many push-ups, sit-ups, pull-ups you can do in a row to show the improvements you have made. You may want to slow down on this routine once the season starts and pick it back up only if you need the extra work later on.
Nutrition: You + Healthy Food + Water + Timing.
You.
Your eating should depend on the body type you are trying to acquire. Do you want to gain weight for muscle mass or lose weight to have a toned/cut body type? You will need to figure out how many calories a day your body burns regularly by sleeping/breathing/maintaining & how many calories you burn in daily activity.
Your Basal Metabolic Rate (BMR) calculates the number of calories your body uses, http://www.bmi-calculator.net/bmr-calculator/, once you have this number you can calculate how much your daily activity changes your daily caloric expenditure, http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/.
Now that you know how many calories a day you burn you can determine how many calories you need to eat in order to gain or lose weight. 1 pound of body fat is 3500 calories, gaining or losing 2 pounds per week is about the maximum healthy level and not an easy accomplishment.
Healthy Food.
Eating "Clean" consists of eating healthy food that is specifically consumed to meet the requirements of your fitness goals. You will want to figure out the Macro Nutrients (daily percentage of protein/fat/carbs) that you want to eat in order to meet your goals. There are many diets and ways of splitting your macros, I would suggest trying moderate and low carb macros and seeing how they effect your body: http://www.freedieting.com/tools/nutrient_calculator.htm low carb is basically high protein but you may need to carb up every 2-3 days to replenish your metabolism and energy. Most of your carbs should come from fruits and vegetables! No Soda, No Candy or sugar cereal or pizza, etc.
Water.
Water is required to burn fat or gain muscle, lots of water... 2/3 ounces of water per pound of body weight per day which could be up to 2 gallons of water a day or more! Your body needs water for recovery, it needs water to repair broken muscle tissue it needs water to convert fat to energy to burn, it needs water so that muscles do not cramp. You need water, lots of water.
Timing.
Nutrient timing is eating certain types of food when it is best for your body to help achieve your fitness goals. Generally protein/fat in the morning with low carbs is good until your metabolism wakes up with a workout. Right after your workout (30-45 minutes after) you should have some carbs and protein to replenish your muscles. For the next few hours after your workout you will have higher metabolism and can have a bit more carbs. Do not eat carbs by themselves or carbs+fat by themselves, always include protein.
Strengthen your shoulder:
Now is the time to strengthen your week joints so that there are no injuries during the season or later in life. Your shoulder is the most common injury in water polo due to weak rotator cuff stabilizing muscles. Here are some great articles on rotator cuff stretches and techniques to strengthen and rehabilitate your shoulders:
http://www.asmi.org/SportsMed/throwing/thrower10.PDF
http://www.bodybuilding.com/fun/drryan9.htm
http://www.t-nation.com/readTopic.do?id=1053531
http://www.t-nation.com/readTopic.do?id=459683
http://forum.bodybuilding.com/showthread.php?t=529968
Push-ups/Sit-ups/Pull-ups/Jump-ups/Jump Rope Circuit dryland training: 45 min.
A simple dry-land circuit routine once a day will help get your cardio up to speed as well as help build muscle and get you mentally prepared for the season. Try a circuit of 10 push-ups, 30 sit-ups, 10 pull-ups, 15 jump-ups & 1 minute jump rope with no rest in between exercises. Repeat this circuit 3-4 times in a row. Work on increasing the repetitions of each exercise as your improve each week. Try this 5 days a week leaving a few days off for your muscles to recover.
Work on variations of the standard exercises to challenge your muscles to work harder. You can research how to do these variations on youtube as well as find crazy things like how to do a V-sit-pike-press.
Variations: diamond push-ups, wide push-ups, ball push-ups, elevated push-ups, 3-joint push-ups, deep push-ups, wide grip pull-ups, narrow grip pull-ups, parallel grip pull-ups, underhand pull-ups, 1 & 1/2 arm pull-ups, towel pull-ups, crunches, v sit-ups, bicycle crunches, toe touches, leg lifts, half up twists, physio ball sit-ups, etc.
Once a week when you are rested you should max out to see how many push-ups, sit-ups, pull-ups you can do in a row to show the improvements you have made. You may want to slow down on this routine once the season starts and pick it back up only if you need the extra work later on.
Nutrition: You + Healthy Food + Water + Timing.
You.
Your eating should depend on the body type you are trying to acquire. Do you want to gain weight for muscle mass or lose weight to have a toned/cut body type? You will need to figure out how many calories a day your body burns regularly by sleeping/breathing/maintaining & how many calories you burn in daily activity.
Your Basal Metabolic Rate (BMR) calculates the number of calories your body uses, http://www.bmi-calculator.net/bmr-calculator/, once you have this number you can calculate how much your daily activity changes your daily caloric expenditure, http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/.
Now that you know how many calories a day you burn you can determine how many calories you need to eat in order to gain or lose weight. 1 pound of body fat is 3500 calories, gaining or losing 2 pounds per week is about the maximum healthy level and not an easy accomplishment.
Healthy Food.
Eating "Clean" consists of eating healthy food that is specifically consumed to meet the requirements of your fitness goals. You will want to figure out the Macro Nutrients (daily percentage of protein/fat/carbs) that you want to eat in order to meet your goals. There are many diets and ways of splitting your macros, I would suggest trying moderate and low carb macros and seeing how they effect your body: http://www.freedieting.com/tools/nutrient_calculator.htm low carb is basically high protein but you may need to carb up every 2-3 days to replenish your metabolism and energy. Most of your carbs should come from fruits and vegetables! No Soda, No Candy or sugar cereal or pizza, etc.
Water.
Water is required to burn fat or gain muscle, lots of water... 2/3 ounces of water per pound of body weight per day which could be up to 2 gallons of water a day or more! Your body needs water for recovery, it needs water to repair broken muscle tissue it needs water to convert fat to energy to burn, it needs water so that muscles do not cramp. You need water, lots of water.
Timing.
Nutrient timing is eating certain types of food when it is best for your body to help achieve your fitness goals. Generally protein/fat in the morning with low carbs is good until your metabolism wakes up with a workout. Right after your workout (30-45 minutes after) you should have some carbs and protein to replenish your muscles. For the next few hours after your workout you will have higher metabolism and can have a bit more carbs. Do not eat carbs by themselves or carbs+fat by themselves, always include protein.
Strengthen your shoulder:
Now is the time to strengthen your week joints so that there are no injuries during the season or later in life. Your shoulder is the most common injury in water polo due to weak rotator cuff stabilizing muscles. Here are some great articles on rotator cuff stretches and techniques to strengthen and rehabilitate your shoulders:
http://www.asmi.org/SportsMed/throwing/thrower10.PDF
http://www.bodybuilding.com/fun/drryan9.htm
http://www.t-nation.com/readTopic.do?id=1053531
http://www.t-nation.com/readTopic.do?id=459683
http://forum.bodybuilding.com/showthread.php?t=529968
posted by jphillips at
10:45 PM
6 Comments:
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