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Water Polo Elite Performance

Bauplan

Water Polo
Coach
Miguel Sousa

Water Polo Elite Performance is a science-based strength and conditioning program built specifically for water polo athletes. Improve speed, strength, resilience, and performance with training designed around the unique physiological and biomechanical demands of the sport.

$29 / mo
Get Water Polo Elite Performance
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Increase Swimming Speed
Build the strength and athletic qualities needed to move faster and more efficiently through the water.
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Enhance Shooting Performance
Improve the force and speed behind every shot through targeted strength and rotational training.
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Become More Resilient
Reduce injury risk and stay available throughout the season with a balanced, sport-specific training approach
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Improve In-Water Performance
Train the physical qualities that transfer directly to eggbeater efficiency, acceleration, change of direction, and physical play.
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Train with Science, Not Guesswork
Follow a structured program built around the physiological and biomechanical demands of water polo, eliminating the uncertainty of generic workouts.
Features
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Direct Access to Your Coach
Get expert feedback, form guidance, and support from a coach who understands the demands of water polo.
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Programming 3 days per week
Follow progressive strength, speed, and flexibility sessions designed for water polo athletes.
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Exercise Video Guidance
Every exercise includes a demonstration so you can train safely, confidently, and with proper technique.
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Water Polo–Specific Training
Develop the strength, power, speed, and resilience that transfer to swimming, shooting, eggbeater, and physical play.
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Access every session through TrainHeroic, track your progress, and complete your training wherever you are.
Equipment
Required
Barbell // Weight Plates // Dumbbells // Bench // Pull-Up Bar // Cables or Resistance Bands
Recommended
Fully equipped gym
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Coach
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coach-avatar Miguel Sousa

Miguel Sousa is a science-based strength and conditioning coach and Director of Performance at Combine Academy. A former Portuguese Second Division water polo player, he has coached elite high school, collegiate, and professional athletes, helping them maximize performance through sport-specific training.

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READY TO ELEVATE YOUR GAME?

Stop relying on generic workouts. Build the strength, speed, power, and resilience water polo demands, with a structured plan designed to help you perform when it matters most.

Get Water Polo Elite Performance
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FAQs
Who is this training for?
This program is for competitive water polo athletes who want to improve their strength, speed, power, and durability. It can be adapted to different experience levels, from developing athletes to experienced collegiate and professional players.
Can I follow the program during my competitive season?
Yes. Training volume and intensity can be adjusted around practices and games so you can continue developing while managing fatigue and staying ready to compete.
How much training experience do I need?
You should be comfortable with basic strength-training movements, but every exercise includes video guidance. Alternatives can be used when an exercise or piece of equipment is unavailable.
How long are the workouts?
Most sessions take approximately 45–75 minutes, depending on the training phase, session type, and prescribed recovery periods.
Does this include water polo practices or swimming sessions?
The primary focus is physical preparation outside the pool. Any conditioning recommendations should be coordinated with your existing water polo practices, swimming workload, and competition schedule.
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When you join a team you’re getting more than programming, you’re joining an online community.

Water Polo Elite Performance
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Water Polo Elite Performance
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Water Polo Elite Performance
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