Weight training program for a high school water polo goalie?

Question

What are some good exercises and how many reps and how heavy should the weights be. By the way I'm 16.

Answer 1

lots of leg weights.....squats, leg lifts ect. the weight should be light enough that you can do 15-20 reps but still heavy enoough that those reps are hard...also arm weights.....also light enough for 15-20 reps and tons of abs and u can go as heavy as u want on the abs =]