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Aqua Strength Foundations (Youth Program)

Aqua Strength Performance

Swimming, Water Polo, Triathlon
Coach
Jack Brown

Build a strong foundation for years to come.

Young swimmers and water polo players spend hours developing their skills in the pool. They also need opportunities to build strength, learn new movements, and develop athleticism on land.

Aqua Strength Foundations is a 12-week training program designed specifically for aquatic athletes ages 9–13. With minimal equipment, athletes will work on the physical qualities that support their development in swimming, water polo, and beyond.

The program focuses on:

  • Mobility: Developing the range of motion and control to move well.
  • Strength: Building foundational strength and learning how to control their body.
  • Power: Practicing how to produce force quickly through explosive movements.
  • Coordination: Improving balance, body awareness, and the ability to learn new movement skills.
  • Athleticism: Developing a broader set of physical abilities outside the pool.

At this age, the goal is to build confidence and competence in movement. Learning these skills early gives young athletes a foundation they can continue building on as they grow and the demands of their sport increase.

One purchase. A foundation they can keep building on.

For $129, your athlete gets the complete 12-week program with lifetime access. They can repeat it as their strength and skills develop, gradually increasing the challenge while continuing to practice good technique.

No subscription. No recurring payments. Just a clear plan to help your young athlete get started and keep progressing.

$129
Get Aqua Strength Foundations (Youth Program)
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12 Weeks of Progressive Strength Work
Help your athlete build strength with a structured plan that progresses throughout the 12 weeks. The focus is on learning foundational movements, developing body control, and building confidence they can carry into future training.
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Develop Power & Coordination
Give your athlete opportunities to become more explosive, balanced, and coordinated outside the pool. They'll practice producing force quickly and controlling their body through movements that build a broader athletic foundation for swimming and water polo.
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Improve Mobility & Movement Skills
Help your athlete develop the range of motion and control to move well. Training gives them opportunities to explore new movements, strengthen through different positions, and build skills that complement the repetitive demands of their sport.
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Minimal Equipment. Clear Starting Point.
Your athlete doesn’t need a fully equipped weight room to begin building a strong foundation. With minimal equipment and a clear plan designed for swimmers and water polo players ages 9–13, getting started feels manageable for athletes and parents alike.
Features
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Access to your coaches
Coach Jack who will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
- 3 full body training sessions per week - 12 weeks total - built in weekly progression
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Exercise Video Guidance
- exercise demonstration videos for every single movement
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Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Equipment
Required
Resistance bands, // mini bands // medicine ball (6-10lbs) // pull up bar // bench or box
Recommended
DB's or KB's // TRX Straps, Rings, or Suspension Setup
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A

ASP Warm Up Flow #1

1 x 5:00

B1

Bear Crawl (Forward + Reverse)

2 x 30

B2

Pogo Bounces (Forward + Reverse)

2 x 40 @ 60-80

C1

ASP Box Jumps

3 x 4

C2

Med Ball Slams

3 x 4

D1

Tempo Squats

3 x 5

D2

ASP Band Pull Aparts

3 x 8

E1

ASP Glute Bridges

3 x 8

E2

Hands Elevated Push Up

3 x 6

F

ASP ISO Lunge

2 x 0:30

Tuesday
Week 1 Day 3

A

ASP Warm Up Flow #1

1 x 5:00

B1

Banded Side Steps

2 x 16

B2

Tabletop + Cross Body Reach

2 x 10

C

Half Kneeling Sprints

1 x 3 @ 15

D1

Split Squats

3 x 10

D2

Prone A, T, Y's

3 x 12

E

ASP Dead Hang

2 x 0:30

F1

Mini Band Overhead Press

3 x 6

F2

ASP Bird Dogs

3 x 10

G1

Half Kneeling Band Single Arm Pulldown

2 x 6

G2

Lateral Squats

2 x 8

Thursday
Week 1 Day 5

A

ASP Warm Up Flow #1

1 x 5:00

B1

Single Leg Pogo Bounce

2 x 0:15

B2

Lateral Bear Crawl

2 x 30

C1

ASP Broad Jumps

2 x 5

C2

Double Arm Swimmers (from ground)

2 x 8

D1

Step Up with Counterbalance

3 x 10

D2

Inchworm + Push Ups

3 x 3

E1

Banded Row + Lunge

3 x 6

E2

ASP Deadbugs

3 x 3

F

ASP Wall Sit

1 x 1:00

Coach
More from Aqua Strength Performance
coach-avatar Jack Brown

Head Coach - Founder of Aqua Strength Performance

FAQs
Who is Aqua Strength Foundations designed for?
This program is built for aquatic athletes ages 9–13 who are ready to develop strength & athleticism outside the pool. Whether your child is newer to their sport or already competing regularly, the goal is to build movement skills and a physical foundation they can continue developing as they grow.
Does my child need strength training experience?
No. Foundations introduces athletes to structured strength training with an emphasis on technique and body control. Start with manageable exercise variations and have a parent or qualified coach available to supervise.
How much equipment do we need?
You won’t need a fully equipped gym. Foundations uses minimal equipment and space to move, making it easier to get started. Check the equipment list before purchasing so your athlete is ready for their first session.
How does this fit alongside swim or water polo practice?
Foundations supplements your child’s sport training. Schedule sessions around practices and competitions, allowing time for recovery. During busy weeks, adjust the workload to support their development without piling on unnecessary fatigue.
Can my athlete repeat the program after 12 weeks?
Yes! You’ll have lifetime access, so your athlete can restart the program and complete it multiple times. As their strength and skills improve, they can continue making progress by gradually increasing the challenge while maintaining good technique.

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Aqua Strength Foundations (Youth Program)
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