Evidence-based training, nutrition, and recovery content for water polo athletes who want to perform at their best.
Swimming and treading water builds endurance, but it won't build the strength you need to dominate in contact situations. Here's why the gym is non-negotiable for serious water polo athletes.
Progressive overload is the single most important principle in strength training. Here's how to apply it specifically for water polo athletes who need to balance gym gains with pool performance.
Shoulder injuries are the most common career-limiting issue in water polo. Here's how to build a bulletproof shoulder through smart gym programming.
Not all exercises transfer equally to the pool. These 8 movements have the highest carryover to water polo performance, backed by sport science and coaching experience.
Should water polo athletes train for size or strength? The answer is both, but the timing and emphasis matter. Here's how to periodise your training for maximum transfer to the pool.
Building muscle while staying lean and performing in the pool requires a specific nutritional approach. Here's a practical guide to fuelling your water polo training.
Not all recovery methods are created equal. Here's what the science says about which strategies actually accelerate recovery for water polo athletes, and which are wasting your time.
Building strength in the off-season is only half the battle. Here's how to maintain your gym gains during a demanding competitive season without compromising pool performance.
Most water polo athletes make the same mistakes in the gym. Here are the five most common errors and practical solutions to fix them immediately.
The gym is not just where you build your body. It is where you build the mental resilience that separates good athletes from great ones. Here's how physical training develops mental toughness.
Want to build your own water polo gym program? Here's the framework used at the Olympic level to design sport-specific strength programs for water polo athletes.