Water Polo Max Strength and Power

Water Polo Max Strength and Power is a 4 week program for water polo players. You train 3 days a week.

I built it for the Aussie Sharks as we prepare for the World Cup qualifier in Istanbul in January.

The goals are stronger tissues, more strength and a faster shot.

Each day starts with mobility for your ankles, hips and upper back. Then you do core work, power work, one main lift and strength work. The main lifts are the trap bar deadlift, bench press and Zercher squat. Each main lift is paired with a jump or a throw.

You pull 3 times for every 1 push, which protects your shoulders. Every exercise has a video. All weights are in kg.

You rate each set by percent difficulty, so you do not need a 1RM test. The Zercher squat may be new to you. Start light and learn the position in week 1.

What to expect in the game after 4 weeks
 

Results depend on how you train now and how closely you follow the program. This is what the program is built to give you in the pool:
 

• A harder shot. Leg, hip and trunk strength, plus rotational throws, help you pass force from your legs through your body to your arm.
• A higher lift out of the water. Stronger legs and hips help you rise for shots, blocks and passes.
• More strength in contact. You hold your position, win the fight for inside water and drive off defenders more easily.
• Quicker, more explosive starts. Jumps and bounds train you to produce force fast for sprints and the first strokes.
• A stronger eggbeater. Better ankle and hip mobility, plus lateral power, support your kick and your side to side movement.
• Shoulders that hold up. Pulling 3 times for every 1 push and the band work help your shoulders handle long games and tournaments.

4 weeks is short. Expect gains in strength and power, not big changes in size. Keep throwing, swimming and playing as normal, because the gym work supports your skills and does not replace them.