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Aqua Strength Athletes

Aqua Strength Performance

Water Polo, Swimming, Strength & Conditioning, Multi-sport
Coaches
Jack Brown and Cal Brown

Welcome to the Aqua Strength Performance community!

If you're a water polo player or swimmer that's looking to level up your athletic career, look no further. Aqua Strength Athletes is designed for aquatic athletes looking to build strength, develop power, improve movement, address imbalances, and become RESILIENT. In order to compete at a high level it takes a lot more than getting in the pool 6+ times a week (and yes I know you probably have lots of double days!)

Almost every athlete decides to strength train at some point. Whether you're doing it on your own or under the guidance of a coach with little to no strength training experience, the risk for injury can be high. My primary focus with each and every athlete is to provide structured training backed by scientific principles and years of experience coaching swim and water polo while also working as a strength and conditioning professional. "Dry land" training has been misunderstood in the aquatic world for too long.

Take the guess work out of your training. Don't just do what you see on-line. Join the Aqua Strength Team and chase your potential in and out of the pool. Let's get to work.

$45 / mo
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Build Strength
Getting STRONG takes time and consistency. This program is focused on progressively building strength and helping athletes improve performance throughout the year. Similar to sports, you get out what you put in. There are no shortcuts or hacks, just dedicated work and a plan designed for your sport and goals.
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Address the Imbalances
Water polo players and swimmers are faced with a unique set of demands and challenges. After years in a pool, various imbalances tend to develop with aquatic athletes and this program will address all the potential weak links they face. Not only will the program work to eliminate pain and improve joint health, but it will build your armor and make you RESILIENT.
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The Aqua Strength Performance Family
"Aqua Strength Athletes" is much more than just a program. You'll be joining a community of dedicated athletes who share similar goals, training schedules, struggles, and a love for the water. The competitive drive and support system will help each athlete chase their potential.
Features
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Programming 5 days per week
Full body strength, power development, and mobility 5 days each week. I recommend 2-3 training days per week when pairing strength work and practice.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy. Athletes are often VISUAL learners. Watch and then perform.
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Detailed, expert instruction
A coach who will hold you accountable and provide the feedback you need to grow.
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Delivered through TrainHeroic
Sweating over a boring PDF is old news. Your coach and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Dumbbells // Flat Bench // Pull Up Bar // Bands // Squat Rack
Recommended
Kettlebells // Something to jump on or off of
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2024-05-13

A

Full Body Warm Up Flow

1 x 5:00

B

Single Leg Broad Jump (Land on 2)

2 x 4

C

Double Broad Jump

2 x 4

D

Heels Elevated Squat

4 x 5

E1

2DB Incline Bench Press

3 x 8

E2

Chest Supported DB Alternating Row

3 x 10

F1

Stability Ball Hamstring Curls

3 x 8

F2

Thread the Needle + Touch the Sky

3 x 6

G1

Hanging Knee Raises

3 x 7

G2

Band Pull Aparts

3 x 15

H

Short Lever Copenhagen Plank

1 x 0:35

Tuesday
2024-05-15

A

Full Body Warm Up Flow

1 x 5:00

B

Half Kneeling Sprint

1 x 6 @ 20

C1

2DB Rear Foot Elevated Spilt Squats

4 x 8

C2

Box Jumps

4 x 3

D1

2DB Seated Press with Rotation

4 x 5

D2

Chin Up

4 x 8

E1

2DB Lateral Lunge

3 x 6

E2

DB Alternating Curls

3 x 10

E3

Cable Rope Tricep Push Down

3 x 12

F

Extended Dead Hang

2 x 0:40

Thursday
2024-05-17

A

Full Body Warm Up Flow

1 x 10:00

B1

2DB Vertical Jump

4 x 4

B2

Half Kneeling T Spine Rotations

4 x 6

C1

Barbell Bench Press

4 x 5

C2

3-PT DB Row

4 x 8

D

BB RDL

3 x 8

E1

FFE 2DB Reverse Lunge

3 x 5

E2

Overhead Lateral Bends

3 x 6

F1

2DB Lateral Raise

2 x 12

F2

Chest Supported Y Raise

2 x 12

G

Chest Opener ISO

1 x 1 @ 1:00

Coaches
More from Aqua Strength Performance
coach-avatar Jack Brown

Head Coach

coach-avatar Cal Brown

Assistant Coach

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It's more than "dry land"

The water will always come first, but athletes need more than just their sport. Building strength & power, while improving movement and overall health can help you level up and dominate. The goals are always in front of you, and the Aqua Strength family w

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FAQs
Who is this training for?
This training is for water polo players and swimmers ages 14+. Middle school, high school, collegiate, and masters athletes looking to improve performance and strength.
Do I need to be an aquatic athlete?
Absolutely not! While I specialize in training aquatic athletes and addressing the demands of their sports, this program will benefit athletes of all sports.
How many days per week is it?
I program 3 days of full body training per week. With sport practices all year round, 2-3 days is the ideal amount of training in my opinion. Recovery is important and often overlooked. If you want just 2 days that's fine, and if you're up for 3 that will be available!
Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Aqua Strength Athletes
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Aqua Strength Athletes
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Aqua Strength Athletes
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