Water Polo Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings
Water Polo Workout Plan

Water Polo Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings

Water Polo Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings
  • Day 1
  • Day 2
  • Day 3
Water Polo Push-Pull Workout

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Workout Plan Logging
Advanced Workout Stats
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Exercise Sets Distance Time Reps Weight Rest
Lats / Intermediate
3 sets, 8 reps, 01:00 rest
3 8 01:00
Lats / Intermediate
3 sets, 8 reps, 01:00 rest
3 8 01:00
Lats / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 20 reps, 01:00 rest
3 20 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

Water polo is a very physical sport that requires you to have good swimming technique but also it requires you to be physically strong. This water polo workout will help you become physically strong and help to dominate your sport at whatever level you play.

There are 3 different specific workouts in this water polo workout plan. This means that you are going to be able to keep your body guessing and be able to achieve high muscle and strength gains. There is not any cardio listed in this workout and that is because it is recommended that you get your cardio done in the pool.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The physically demanding sport of water polo requires a high level of fitness. The Water Polo Workout Plan is a combination of water polo dryland workouts that will help you harness the power and strength necessary to compete at your highest level. Combining this water polo workout with a compreh... more

The physically demanding sport of water polo requires a high level of fitness. The Water Polo Workout Plan is a combination of water polo dryland workouts that will help you harness the power and strength necessary to compete at your highest level. Combining this water polo workout with a comprehensive swimming workout program can help you become unstoppable in the world of water polo and other sports, as well.

Strength Training for Water Polo

Water polo strength training is designed to build muscular fortitude and stamina. The three workouts included in the water polo workout routine will challenge you in different ways to keep growth and strength ever-increasing. The three workouts should be performed in order with at least one full day between sessions to allow for adequate recovery.

The water polo weight training in this program utilizes a varying combination of barbell, dumbbell, bodyweight, and machine exercises to target every muscle in the body. It will be imperative to find the appropriate resistance to reach muscle fatigue within the prescribed repetition range, but also allow for strict and proper form. Let pride take a back seat and focus on working the muscles properly, regardless of weight, to reap all the benefits this program has to offer.

Get Wet and Breathe

Weight training for water polo is only one component of water polo conditioning. Cardiovascular endurance is another important aspect of performing at your pinnacle. Therefore, plan your cardio around the prescribed water polo exercises to gain well-rounded fitness for complete performance. It is highly recommended that this take place in the water, so as to provide the resistance water provides naturally.

Essential Basics to Remember

Water polo training, in some aspects, is no different from other types of training. You must make wise choices in the areas of nutrition, rest, and bodily care if you are to gain the most from this program. The water polo training exercises will demand energy, as well as take it out of you.

Make sure to follow a diet with adequate intake of essential nutrients to fuel the workout and recover from it. Without fuel, the body becomes catabolic (tearing down muscle tissue for energy) rather than anabolic (building muscle). The same becomes true if you are overtraining. Muscles grow and repair while at rest, not with further strain. Get plenty of sleep and stretch as frequently as possible to keep the body in prime physical condition, especially when undertaking a demanding program, such as this one.

If water polo is your sport, or you wish it to be, your first step to become better is to get started with the water polo weight training outlined in this program. Round out this training with swimming practice and you will find yourself more competitive than ever before, whatever position you play. To be the best, you must train like the best. The Water Polo Workout Plan gives you all the tools you need, so get started today and make it your game every game.

Water Polo Chest, Legs & Core Workout

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Workout Plan Logging
Advanced Workout Stats
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Exercise Sets Distance Time Reps Weight Rest
Chest / Expert
3 sets, 15 reps, 01:00 rest
3 15 01:00
Quads / Intermediate
3 sets, 6 reps, 01:00 rest
3 6 -- 01:00
Quads / Intermediate
3 sets, 6 reps, 01:00 rest
3 6 -- 01:00
--
--
3 sets, 6 reps, 01:00 rest
3 6 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 20 reps, 01:00 rest
3 20 01:00
--
--
3 sets, 00:01:00
3 00:01:00 --:--
--
--
3 sets, 00:00:30
3 00:00:30 --:--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

Barbell lunge repetitions are listed per leg.

Water polo is a very physical sport that requires you to have good swimming technique but also it requires you to be physically strong. This water polo workout will help you to be physically strong and help to dominate your sport at whatever level you play.

There are 3 different specific workouts in this water polo workout plan. This means that you are going to be able to keep your body guessing and be able to achieve high muscle and strength gains. There is not any cardio listed in this workout and that is because it is recommended that you get your cardio done in the pool.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The physically demanding sport of water polo requires a high level of fitness. The Water Polo Workout Plan is a combination of water polo dryland workouts that will help you harness the power and strength necessary to compete at your highest level. Combining this water polo workout with a compreh... more

The physically demanding sport of water polo requires a high level of fitness. The Water Polo Workout Plan is a combination of water polo dryland workouts that will help you harness the power and strength necessary to compete at your highest level. Combining this water polo workout with a comprehensive swimming workout program can help you become unstoppable in the world of water polo and other sports, as well.

Strength Training for Water Polo

Water polo strength training is designed to build muscular fortitude and stamina. The three workouts included in the water polo workout routine will challenge you in different ways to keep growth and strength ever-increasing. The three workouts should be performed in order with at least one full day between sessions to allow for adequate recovery.

The water polo weight training in this program utilizes a varying combination of barbell, dumbbell, bodyweight, and machine exercises to target every muscle in the body. It will be imperative to find the appropriate resistance to reach muscle fatigue within the prescribed repetition range, but also allow for strict and proper form. Let pride take a back seat and focus on working the muscles properly, regardless of weight, to reap all the benefits this program has to offer.

Get Wet and Breathe

Weight training for water polo is only one component of water polo conditioning. Cardiovascular endurance is another important aspect of performing at your pinnacle. Therefore, plan your cardio around the prescribed water polo exercises to gain well-rounded fitness for complete performance. It is highly recommended that this take place in the water, so as to provide the resistance water provides naturally.

Essential Basics to Remember

Water polo training, in some aspects, is no different from other types of training. You must make wise choices in the areas of nutrition, rest, and bodily care if you are to gain the most from this program. The water polo training exercises will demand energy, as well as take it out of you.

Make sure to follow a diet with adequate intake of essential nutrients to fuel the workout and recover from it. Without fuel, the body becomes catabolic (tearing down muscle tissue for energy) rather than anabolic (building muscle). The same becomes true if you are overtraining. Muscles grow and repair while at rest, not with further strain. Get plenty of sleep and stretch as frequently as possible to keep the body in prime physical condition, especially when undertaking a demanding program, such as this one.

If water polo is your sport, or you wish it to be, your first step to become better is to get started with the water polo weight training outlined in this program. Round out this training with swimming practice and you will find yourself more competitive than ever before, whatever position you play. To be the best, you must train like the best. The Water Polo Workout Plan gives you all the tools you need, so get started today and make it your game every game.

Water Polo Shoulders, Back, & Legs Workout

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Ask A Trainer
Workout Plan Logging
Advanced Workout Stats
Purchase Workout Plan
Exercise Sets Distance Time Reps Weight Rest
Quads / Intermediate
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
Hamstrings / Expert
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
Calves / Beginner
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 12 reps, 01:00 rest
3 12 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

Water polo is a very physical sport that requires you to have good swimming technique but also it requires you to be physically strong. This water polo workout will help you to be physically strong and help to dominate your sport at whatever level you play.

There are 3 different specific workouts in this water polo workout plan. This means that you are going to be able to keep your body guessing and be able to achieve high muscle and strength gains. There is not any cardio listed in this workout and that is because it is recommended that you get your cardio done in the pool.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The physically demanding sport of water polo requires a high level of fitness. The Water Polo Workout Plan is a combination of water polo dryland workouts that will help you harness the power and strength necessary to compete at your highest level. Combining this water polo workout with a compreh... more

The physically demanding sport of water polo requires a high level of fitness. The Water Polo Workout Plan is a combination of water polo dryland workouts that will help you harness the power and strength necessary to compete at your highest level. Combining this water polo workout with a comprehensive swimming workout program can help you become unstoppable in the world of water polo and other sports, as well.

Strength Training for Water Polo

Water polo strength training is designed to build muscular fortitude and stamina. The three workouts included in the water polo workout routine will challenge you in different ways to keep growth and strength ever-increasing. The three workouts should be performed in order with at least one full day between sessions to allow for adequate recovery.

The water polo weight training in this program utilizes a varying combination of barbell, dumbbell, bodyweight, and machine exercises to target every muscle in the body. It will be imperative to find the appropriate resistance to reach muscle fatigue within the prescribed repetition range, but also allow for strict and proper form. Let pride take a back seat and focus on working the muscles properly, regardless of weight, to reap all the benefits this program has to offer.

Get Wet and Breathe

Weight training for water polo is only one component of water polo conditioning. Cardiovascular endurance is another important aspect of performing at your pinnacle. Therefore, plan your cardio around the prescribed water polo exercises to gain well-rounded fitness for complete performance. It is highly recommended that this take place in the water, so as to provide the resistance water provides naturally.

Essential Basics to Remember

Water polo training, in some aspects, is no different from other types of training. You must make wise choices in the areas of nutrition, rest, and bodily care if you are to gain the most from this program. The water polo training exercises will demand energy, as well as take it out of you.

Make sure to follow a diet with adequate intake of essential nutrients to fuel the workout and recover from it. Without fuel, the body becomes catabolic (tearing down muscle tissue for energy) rather than anabolic (building muscle). The same becomes true if you are overtraining. Muscles grow and repair while at rest, not with further strain. Get plenty of sleep and stretch as frequently as possible to keep the body in prime physical condition, especially when undertaking a demanding program, such as this one.

If water polo is your sport, or you wish it to be, your first step to become better is to get started with the water polo weight training outlined in this program. Round out this training with swimming practice and you will find yourself more competitive than ever before, whatever position you play. To be the best, you must train like the best. The Water Polo Workout Plan gives you all the tools you need, so get started today and make it your game every game.

164 person started this plan

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Barbell
  • Dumbbells
  • Flat Bench
  • Chin-Up Bar
  • Exercise Mat
  • Squat Rack
Show All

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Water Polo Workout Plan

164 person started this plan

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Barbell
  • Dumbbells
  • Flat Bench
  • Chin-Up Bar
  • Exercise Mat
  • Squat Rack
Show All