Aqua Strength Athletes
Aqua Strength Performance
Water Polo, Swimming, Strength & Conditioning, Multi-sportBECOME A STRONGER, MORE POWERFUL, AND MORE RESILIENT AQUATIC ATHLETE.
Strength and conditioning designed specifically for swimmers and water polo players looking to take their performance to the next level.
Your performance in the water starts with how you prepare outside of it.
Aqua Strength Athletes is a comprehensive strength and conditioning program built for aquatic athletes who want to develop strength, build explosive power, improve mobility, reduce injury risk, and maximize their athletic potential.
Because becoming a better athlete takes more than just putting in hours at the pool.
As a swimmer or water polo player, you're already spending countless hours training in the water. Between practices, competitions, and double days, your body is constantly being pushed to perform.
The last thing you need is random workouts or a generic strength program that doesn't account for the unique demands of your sport.
You need structured dryland training that complements your time in the pool, addresses your weaknesses, and helps you build the physical qualities necessary to compete at your best.
That's where Aqua Strength Athletes comes in.
Built on evidence-based strength and conditioning principles and years of experience coaching aquatic athletes, this program takes the guesswork out of your training.
Every session has a purpose: helping you become stronger, more explosive, more mobile, and more resilient to the physical demands of swimming and water polo.
WHAT YOU'LL WORK TOWARD:
- Build Strength: Develop the foundation for greater athletic performance.
- Develop Power: Improve explosiveness and force production.
- Move Better: Improve mobility, stability, and movement quality.
- Build Resilience: Prepare your body for the repetitive demands of your sport.
- Train With Purpose: Follow structured, progressive programming instead of random workouts.
STOP GUESSING. START TRAINING WITH PURPOSE.
You're not training just to get stronger in the gym. You're training to become a better athlete in the water.
Join Aqua Strength Athletes, take control of your dryland training, and start working toward your full athletic potential.
Let's get to work.
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
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
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
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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When you join a team you’re getting more than programming, you’re joining an online community.
Aqua Strength Athletes
Aqua Strength Athletes
Aqua Strength Athletes
