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           Player Preparation                         
                                                                                   
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Training and Eating Plans

Eat like Devon, train like Devon (details below)

(For training info, scroll down past eating info)


Useful Sites (external links)

Turbo blogspot      
Waterpolo planet  (contains a Drills and Articles Library)


Foods to Eat While Training:

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Breakfast:
  • oats
  • yoghurt
  • cereal (more than 3 grams of fibre)
  • Boiled eggs (max of 2 egg yolks, as much egg white as you want)
  • peanut butter on whole wheat toast
  • any form of fruit salad



Lunch
  • Tuna/salmon salad (or plain tuna/salmon)
  • peanuts or almonds
  • apples
  • any pasta (provided you are doing a workout later that day or early the next morning)
  • skinless chicken breasts
  • green tea
  • boiled eggs
  • fruit salad
Supper
  • Steak (no fat)
  • Any sea food as long as its not deep fried
  • brown rice
  • steamed vegetables
  • skinless chicken breasts
  • any pasta (NB to do a morning session the next morning)
  • baked beans/chick peas/lentils (all high in protein)


Foods to Avoid While Training:

Fast Foods
Deep Fried Foods
High Sugar Foods
Carbs on rest days


AVOID:
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Exercises and Training Programme

Exercises:
THE MIKE CHANG GYM WORKOUT

(Links to videos per workout below)

Muscle gaining workout:
The following exercises must be done on weights where you max out after 8 reps. So it would be a weight just below your max weight; And all of these are 8 reps x 3 sets
  • Bench Press
  • Bent over rolls
  • Dead lift
  • Standing chest press (Z-bar)
  • bicep curls (Z-Bar)
  • Tricep extensions
  • Shoulder shrugs
  • Pull throughs on cables (do this instead of squats as shown on the video)

Arms workout:
This set is a suicide set, everything is done until failure, as in you cant do them anymore. And a super set as in, these sets are done in pairs:

Do them 3 times each:
  • Bicep curls- palms facing outwards/close grip push-ups
  • hammer curls - over head tricep extensions
  • concentration curls – dips

Body shredder workout
This is a great total body workout! Everything is ten reps, and the whole set is repeated 5 times for a total of 200 reps.
  • abdominal leg twists
  • Dive bombers
  • prone cobras
  • squats

Cardio workout
High intense cardio workout that you can do at home. M-100. 3 exercises with 10 reps each done until you've done 100 reps. ie 3 and a bit sets
  • burpies
  • mountain climber abs
  • squat jumps
Links to Workout Videos:
Muscle gain
Arms
Body Shredder
Cardio

4 Week Training Programme

Week 1:

MONDAY
AM:  GYM:
Warm up: 5-8 mins cycling/ rowing/ treadmill
Shoulders, Back, biceps, triceps, chest- 3 sets of each. 60% of max at high repetition (i.e 15-20 reps)
Pull ups, dips, pushups- 3 sets to failure
Abdominals and lower back= 15 mins minimum
PM:
Ballwork, passing, shooting, games
TUESDAY
Swim: Long set
4 x 400m on 6 mins; 4 x 200m on 3 mins
WEDNESDAY
AM: GYM:
Warm up: 5-8 mins cycling/ rowing/ treadmill
Shoulders, Back, biceps, triceps, chest- 3 sets of each. 60% of max at high repetition (i.e 15-20 reps)
Pull ups, dips, pushups- 3 sets to failure
Abdominals and lower back= 15 mins minimum
PM:
Ballwork, passing, shooting, games
THURSDAY
Swim test 1:
2 x 200m on 3:30;  4 x 100m on 2:00; 4 x 50m on 1:00;  2 x 100m on 2:00
FRIDAY
AM: GYM:
Warm up: 5-8 mins cycling/ rowing/ treadmill
Shoulders, Back, biceps, triceps, chest- 3 sets of each. 60% of max at high repetition (i.e 15-20 reps)
Pull ups, dips, pushups- 3 sets to failure
Abdominals and lower back= 15 mins minimum
PM:
Swim set: speed
1 x 200m MAX 3 mins rest;  1 x 100m MAX 2 mins rest;  2 x 50m MAX 1 min rest
4 x 25 MAX 45 sec rest;  50m easy;  1 x 200m MAX 3 mins rest
1 x 100m MAX 2 mins rest;  2 x 50m MAX 1 min rest;  4 x 25 MAX 45 sec rest
SATURDAY
Ballwork: shooting, passing, games
SUNDAY
Rest day

Week 3:

MONDAY
AM: GYM:
Warm up: 5-8 mins cycling/ rowing/ treadmill
Speedsets: (high reps; explosive motion- long rest)
· Pull ups- 3 sets to failure
· Shoulder press- 3 x 30 reps at 60% of max
· Dumbbell bench press- 3 x 30 reps at 60% of max
· Bicep curls- 3 x 30 reps at 60% of max
· Tricep pull downs- 3 x 30 reps at 60% of max
· Seated rows- 3 x 30 reps at 60% of max
· Pull downs- 3 x 30 reps at 60% of max
· Abdominals and lower back= 15 mins minimum
PM:
Ballwork, passing, shooting, games
Legs: 10 sets of 6 jumps; medicine balls, 40 side lunges in goal
TUESDAY
Swim: Long set
· 1length-2-3-4-5-6-7-8-7-6-5-4-3-2-1 with 15 secs between at 75%
· 10 x 25 Legs 100% max sprinting on 1:min. Alternating egg-beater/ breastroke
· 5 X 100m Medley –all with breastroke kick except freestyle
· 10 x 25 Legs 100% max sprinting on 1:min. Alternating egg-beater/ breastroke
WEDNESDAY
AM: GYM:
Warm up: 5-8 mins cycling/ rowing/ treadmill
Speedsets: (high reps fast motion- long rest)
· Pull ups- 3 sets to failure
· Shoulder press- 3 x 30 reps at 60% of max
· Dumbbell bench press- 3 x 30 reps at 60% of max
· Bicep curls- 3 x 30 reps at 60% of max
· Tricep pull downs- 3 x 30 reps at 60% of max
· Seated rows- 3 x 30 reps at 60% of max
· Pull downs- 3 x 30 reps at 60% of max
· Abdominals and lower back= 15 mins minimum
PM:
Ballwork, passing, shooting, games
THURSDAY
Swim test 5:
WU 300m
· 2 x 100 on 1:45
· 4 x 50m on 1:00
· 8 x 25 on 30s
· 2 x 100 on 1:45
WD 100m
FRIDAY
AM:GYM:
Warm up: 5-8 mins cycling/ rowing/ treadmill
Speedsets: (high reps fast motion- long rest)
· Pull ups- 3 sets to failure
· Shoulder press- 3 x 30 reps at 60% of max
· Dumbbell bench press- 3 x 30 reps at 60% of max
· Bicep curls- 3 x 30 reps at 60% of max
· Tricep pull downs- 3 x 30 reps at 60% of max
· Seated rows- 3 x 30 reps at 60% of max
· Pull downs- 3 x 30 reps at 60% of max
· Abdominals and lower back= 15 mins minimum
PM:
Swim set: speed
300m WARM UP
· 10 x 25m freestyle 100% sprint- no wall on 45 secs
· 8 x 25m legs 100% sprint
· 10 x 25m- 12.5m sprint; 12.5m slow
· 8 x 25m legs 100% sprint
· 12 x 25m sprint- 1 butterfly; 1 backstroke; 1 breaststoke; 1 freestyle
100m cool down
SATURDAY
Ballwork: shooting, passing, games
Legs- jumps Legs: 10 sets of 6 jumps; medicine balls, 40 side lunges
SUNDAY
Rest day

Week 2:

MONDAY
AM: GYM:
Warm up: 5-8 mins cycling/ rowing/ treadmill
1 x Super circuit
Abdominals and lower back= 15 mins minimum
PM:
Ballwork, passing, shooting, games
Legs: 10 sets of 6 jumps; medicine balls, 40 side lunges in goal
TUESDAY
Swim: Long set
· 1 length (l), 2 length, 3 l, 4 l, 5l, 6l, 7l, 8l, 7l, 6l, 5l, 4l, 3l, 2l, 1 length =(64 lengths total) with 15 seconds between each. All freestyle
· 3 x 300m breathing 3 (first length), 5 (2nd length), 7 (3rd length), 9 (4th length), 3 (fifth length), 5, 7, 9 etc etc. Go on 5 mins
· 300m Kickboard (1 eggbeater, 1 breast, 1 double-breast, 1 double-breast + 5 freestyle kicks, 1 freestyle, 1 eggbeater backwards- repeat twice) 
WEDNESDAY
AM: GYM:
Warm up: 5-8 mins cycling/ rowing/ treadmill
1 x Super circuit
Abdominals and lower back= 15 mins minimum
PM:
Ballwork, passing, shooting, games
THURSDAY
Swim test 2:
4 x 400m on 6 mins;  4 x 200m on 3 mins
FRIDAY
AM: GYM:
Warm up: 5-8 mins cycling/ rowing/ treadmill
1 x Super circuit
Abdominals and lower back= 15 mins minimum
PM:
Swim set: speed
300m WARM UP;  8 x 50m MAX SPEED on 1 min 30
50m easy;  10 x 25m MAX SPEED on 1 min;  50m Easy
Kickboard 10 x 25 MAX SPEED (1 egg beater; 1 breastroke) on 1 min 15
50m easy;  10 x 25m (12.5m FAST; 12.5m SLOW)
100m cool down
SATURDAY
Ballwork: shooting, passing, games
Legs- jumps Legs: 10 sets of 6 jumps; medicine balls, 40 side lunges
SUNDAY
Rest day

Week 4:

MONDAY
AM: GYM:
Warm up: 5-8 mins cycling/ rowing/ treadmill
Supersets. 2 exercises per muscle group: (70% max; high reps= 20)
Chest: Dumbbell chest press/ pushups x 3 sets. 20 secs rest between sets
Lats: Pull ups/ pull downs x 3. 20 secs rest between sets
Shoulders: shoulder press/ lateral raises x 3. 20 secs rest between sets
Arms: bicep curls/ tricep pull downs x 3. 20 secs rest between sets
Back: seated rows/ incline rows x 3. 20 secs rest between sets
Abdominals and lower back= 15 mins minimum
PM:
Ballwork, passing, shooting, games
Legs: 10 sets of 6 jumps; medicine balls, 40 side lunges in goal
TUESDAY
Swim: Long set
1 x 400m
5 x 200m on 3 Mins
5 x 150m on 2:15
5 x 100m on 1:30
10 x 25m legs MAX on 45 secs
WEDNESDAY
AM: GYM:
Warm up: 5-8 mins cycling/ rowing/ treadmill
Supersets: (70% max; high reps= 20)
Chest: Dumbbell chest press/ pushups x 3. 20 secs rest between sets
Lats: Pull ups/ pull downs x 3. 20 secs rest between sets
Shoulders: shoulder press/ lateral raises x 3. 20 secs rest between sets
Arms: bicep curls/ tricep pull downs x 3. 20 secs rest between sets
Back: seated rows/ incline rows x 3. 20 secs rest between sets
Abdominals and lower back= 15 mins minimum
PM:
Ballwork, passing, shooting, games
THURSDAY
Swim test 4:
10 x 100m on 2 mins
FRIDAY
AM:GYM:
Warm up: 5-8 mins cycling/ rowing/ treadmill
Supersets: (70% max; high reps= 20)
Chest: Dumbbell chest press/ pushups x 3. 20 secs rest between sets
Lats: Pull ups/ pull downs x 3. 20 secs rest between sets
Shoulders: shoulder press/ lateral raises x 3. 20 secs rest between sets
Arms: bicep curls/ tricep pull downs x 3. 20 secs rest between sets
Back: seated rows/ incline rows x 3. 20 secs rest between sets
Abdominals and lower back= 15 mins minimum
PM:
Swim set: speed
300m WARM UP
1 x 200m mixed (1 length swim/ 1 length legs) MAX long rest.
1 x 100m mixed (1 length swim/ 1 length legs) MAX long rest
2 x 50m MAX on 1 min. long rest
4 x 25m MAX on 30 secs. Long rest
50m slow
1 x 200m MAX long rest
1 x 100m MAX long rest
2 x 50m MAX on 1 min. long rest
4 x 25m MAX on 30 secs. Long rest
100m cool down
SATURDAY
Ballwork: shooting, passing, games
Legs- jumps Legs: 10 sets of 6 jumps; medicine balls, 40 side lunges
SUNDAY
Rest day

Our Blood is Blue
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