2008 OLYMPICS: NATALIE GOLDA - Printer Friendly

2008 OLYMPICS: NATALIE GOLDA

Natalie Golda has built her physique (and her trophy case) in the white–watered trenches of international water polo. This week, her top-ranked American squad looks to capture Olympic gold

By Eric Velazquez | Photos courtesy of USA Water Polo

Aquatic athletes fall into two separate categories: "swimmer's build" and "water polo player's build." And, no offense to the former, but the latter is far stronger. One look at Natalie Golda is all it takes to come to that conclusion. Possessing the prototypical physique of an elite water polo athlete, Golda has the wide–backed, broad–shouldered look of a swimmer but that's where the similarities end. Thanks in large part to a highly–regimented weight training program, extensive "vertical training" in the water where players have to elevate above the surface to their waistlines, and heated physical tussles with skilled opponents, Golda carries far more muscle than the black–line chasers of swimming.

Golda, a defender for Team USA – the reigning World Champion heading into these Games and the only team to have medaled in both of the previous two Olympics to feature women's water polo (silver–2000, bronze–2004) – is no slouch on offense. The rocket–armed Southern California–native led the way with four goals in her squad's 12–11 win over host China in its Olympic opener. Here, the 2004 Olympic bronze medalist discusses the rigors of water polo and what she thinks about her team's chances in Beijing.

SNAPSHOT – NATALIE GOLDA
Birthdate: December 28, 1981
Birthplace: Lakewood, Calif.
Hometown: Fullerton, Calif.
Position: Defender/Utility
Height: 5'11''
College: UCLA '06
Olympic experience: 2004 bronze medalist

HERS: In a survey done by ESPN a few years ago, water polo was voted as the 11th–toughest sport by panelists. Did you agree with that placing?

Natalie Golda: I definitely respect other sports for their respective physical demands, and always finding myself saying things like "Wow, gymnastics…I could never throw myself around like that. I'd break my neck." But gymnasts' reply is always "Well, I could never do what you do, either." I think water polo is at least in the top five toughest. Maybe even the top 1!

HERS: What has the team's training been like leading up to the Games?

NG: We have a balanced mix of physical conditioning and technical and tactical skills. Sometimes it seems that there aren't enough hours in the day to train the way we need to. We would love to do more yoga and flexibility exercises, or put more emphasis on the core, but we would be in the weight room for four hours. Pool time is more important than the extras. Water polo demands great physical endurance and strength, but it is also a team sport where fundamental skills and team tactics are vital as well.

HERS: The U.S. women are well–known for keeping to a pretty tough strength–training regimen. Was that the case this time around as well?

NG: We pride ourselves on the fact that we lift well. We have very structured weight programs that complement the cycle of training that we are in. We really focused on gaining strength in the fall, and have worked on maintaining our strength levels while improving our power. This quad, we added more bike work to improve leg strength, and have also added more fin work in the pool. Lately, we've been working on our fast–twitch muscles in order to get ready for competition.

HERS: What's a typical day in the gym like for the team?

NG: That depends on which day and which cycle we are in. We begin with a good stretch and active warm–up, maybe even an occasional run around the [Joint Forces Training] Base [in Los Alamitos, Calif.]. Before we left, we were splitting the team up into groups and some would bike while the others lifted. Squats, bench presses, pull–ups, step–overs, core work, and [lateral] slide board usually dominate our workouts.

HERS: You play defender – often marking the other team's strongest player. Does this mean you have to take your strength training more seriously than most?

NG: The entire team definitely takes strength training seriously, as all of them may be forced to guard the center. I personally have always enjoyed strength training, as I love the feeling of powering through the water or pushing an opponent out of position. It definitely helps to be stronger in my position, but it also takes finesse.

HERS: What has water polo training done for your physique over the years?

NG: I have always been a "big girl" – the tallest one in my class growing up, the awkward body, the big feet. Water Polo has changed my body and definitely leaned me out. Just in the time I have been on the National team (six years), my body has transformed. I have put on about 15–20 lbs of muscle, and it's all good weight. It draws a lot of questions and strange looks my way! My favorite is "Do you work out?" My favorite response is "Nope, just genetics." I'd prefer if someone just asked which sport I played! It definitely takes some getting used to, as some people are uncomfortable in their own skin and have to make you feel bad about what you look like. I get a lot of comments about drugs and lifestyle. Some people don't understand what it takes to devote your life to something and need to make you feel badly for it. On the other hand, the people that matter to me are either fit like me, or love my fitness. I scored a very handsome fiancè, so I'm not complaining!

HERS: What are the team's expectations heading into this tournament?

NG: Obviously, we're all competitors and have trained hard in order to get to this point. We feel that if we play our game we should do well. We have to begin play in order to start talking about medals, but we are in a good spot and I'm very confident in our chances.

>> For more information on Natalie Golda, visit the official site of USA Water Polo at www.usawaterpolo.org.

>> For info on other U.S. athletes, go to www.usolympicteam.com.

>> For Olympic schedules, rosters and start times, visit www.enbeijing2008.cn.

>> For NBC's Olympic coverage, to read Natalie Golda's Olympics blog, head over to www.nbcolympics.com.