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Carnegie Mellon Univeristy Water Polo Dryland Packet Spring Semester 2012

Captains: Yannick Hogarth, Matthew Reid

2 We will be doing the 5/3/1 weightlifting program as a core part of our dryland workouts in the weightroom. After the core workout is finished, we will then go into bodyweight exercises such as crunches, planks, possibly pull ups if there's room. The goal is to develop fucntional strength and power- we work on endurance and waterpolo specific components in the pool. There will be a 3 days a week lifting split, with our in water practices in between each day. Friday is a rest day, Sautrday we will lift, once it gets nice out we will do some outdoor activities such as running and soccer. The 5:3:1 Routine: Day A: OH Press or Lat Raise & Squats Day B: Warm Up Cleans, Deadlifts, Core Day C: Bench Press or Flies & Deadlifts Day D: Warm Up Cleans, Squats, Core *Note: Days B and D are Squat and Deadlift days. Do the 5/3/1 for those excersies on those days. Doing squats and deadlifts on days A and C are supplementary exercises- do about 5 x 10 of a manageable weight. Group 1: A B C D Group 2: B A D C Group 3: C D B A Group 4: D C A B Groups should be split with 2-3 people based on similar weight and build. There will be 4 workouts in the cycle, rotating one workout per day. Weight progressions (% of maximum weight): Cycle 1. Warmup, 75% x 5, 80% x 5, 85% x 5 Cycle 2. Warmup, 80% x 3, 85% x 3, 90% x 3 Cycle 3. Warmup, 75% x 5, 85% x 3, 95% x 1 Cycle 4. Warmup, Deload cycle 60% x 5, 65% x 5, 70% x 5 (easy week) Warming Up: Get your heart rate up, spend a couple seconds on the treadmill, do a couple jumping jacks, stretch (please if nothing else- stretch before you lift). Then do a couple light reps of the lift for that day, before going into the meat of the workout. If you don't know how much you can lift, here's some sample numbers based on lifting experience, per exercise: *As a key: Un-Trained: Expected level of strength in a healthy individual who has not trained on the exercise before but can perform it correctly. This represents the minimum level of strength required to maintain a reasonable quality of life in a sedentary individual. Novice: A person training regularly for a period of 3-9 months. This strength level supports the demands of vigorous recreational activities. Intermediate: A person who has engaged in regular training for up to two years. The intermediate

3 level indicates some degree of specialization in the exercises and a high level of performance at the recreational level. Advanced: An individual with multi-year training experience with definite goals in the higher levels of competitive athletics. Elite (lol): Refers specifically to athletes competing in strength sports. Approximately 2% of the weight training population will attain this level. Press: (Overhead)

Power Clean: (Due to the difficulty and technicality of the lift: we're only using light weights as a warm up for squats and deadlifts).

4 Bench Press: This isn't football. Strength developed from benching has its uses in the pool, but we want our shoulders to be nice, healthy, and flexible. Benching puts stress on those shoulders. Therefore it is very important to NOT GO OVER 1.3X YOUR BODYWEIGHT!!!! Don't f*** your shoulders.

Deadlift: Deadlifts on the otherhand, are amazing, absolutely great for watepolo, do them with good form and you will be a boss.

5 Squats: Again, really really good for polo, do these with good form.

Diagrams for these exercises: Squats:

6 OH Press: (Do these standing or sitting, your call)

Deadlifts: Don't round your back. Keep back straight, chest pointed directly in front of you.

7 Power Clean (only light weights for warm ups on squat and deadlift days)

Miscellaneous Stuff: If you're confused with all the percents and math (which you shouldn't be, it's CMU), consider bringing a notebook, or better yet, keep track of your 5-3-1 numbers with this handy dandy tool: [ http://www.strstd.com/ ] . Your weeks are going to be more intense, you're going to play smarter, swim faster (and longer), and be stronger- hell, your work will be easier (studies have shown regular, rigorous physical activity to result in better work and school performance- how bout that?). With the large amount of stuff we'll be doing both in and out of the pool each week, it's really important to rest and eat enough. Also during weightlifting days, please wear flat soled shoes if you can (Vans, Converse, Vibrams, anything with a flat sole is good. Running shoes are bad for this stuff). Any questions or concerns about the program- talk to the captains.