Waterpolo Strength

by chingus dingus
1 athletes joined

Program Description

This is missing olympic lifts (snatch, clean) which are pretty important. I will update it when I can. Otherwise, just add them to your full body days or maybe a separate, fourth olympic lift day. Tried to create a good waterpolo strength program that is only 3 days a week and low fatigue, so that you can go to practice and workout at the same time. Should work with a busy schedule, as it’s only 3 days a week and can be done on your off-days. The preacher curl and tricep isolation movements are optional, I just added them as I do want my arms to grow aesthetically a bit as well.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jul 04, 2025 10:43
  • Last Edited
    Aug 17, 2025 08:18

Summary

Unleash your potential with the Waterpolo Strength program, designed to enhance your explosiveness and overall athleticism in just two weeks. With three focused sessions each week, you'll engage in a dynamic mix of upper and lower body exercises, including Med Ball Slams, Box Jumps, and Trap Bar Deadlifts. This program emphasizes strength and power, making it perfect for athletes looking to elevate their performance in the pool or on the field. Dive in and transform your training routine with targeted workouts that deliver results!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
5 reps
RPE 8.5
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Landmine Press
3
8 reps
RPE 9
5
Face Pull
3
8 reps
RPE 9
6
Pallof Press
2
8 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
8 reps
RPE 9
8
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
5 reps
RPE 8.5
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Landmine Press
3
8 reps
RPE 9
5
Face Pull
3
8 reps
RPE 9
6
Pallof Press
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
4 reps
RPE 10
2
Trap Bar Deadlift
3
6 reps
RPE 8.5
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
4
Nordic Curl
3
5 reps
RPE 8
5
Couch Stretch
1
1 mins
-
6
Elevated Pigeon Stretch
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
4 reps
RPE 10
2
Trap Bar Deadlift
3
6 reps
RPE 8.5
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
4
Glute Bridge (Barbell)
3
8 reps
RPE 9
5
Couch Stretch
1
1 mins
-
6
Elevated Pigeon Stretch
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
4
4 reps
RPE 10
2
Trap Bar Deadlift
3
6 reps
RPE 9
3
Pull-Up (Bodyweight)
3
6 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
6
Landmine Press
3
10 reps
RPE 8.5
7
Pallof Press
3
10 reps
RPE 9
8
Side Plank with Reach Through
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
4
4 reps
RPE 10
2
Trap Bar Deadlift
3
6 reps
RPE 9
3
Pull-Up (Bodyweight)
3
6 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
6
Landmine Press
3
10 reps
RPE 8.5
7
Pallof Press
3
10 reps
RPE 9
8
Side Plank with Reach Through
3
10 reps
RPE 9
Week 1
1 / 2 Weeks
Day 2
1
Box Jump
4 Sets
4 Reps
@10
2
Trap Bar Deadlift
3 Sets
6 Reps
@8.5
3
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@8
4
Nordic Curl
3 Sets
5 Reps
@8
5
Couch Stretch
1 Set
1 mins
-
6
Elevated Pigeon Stretch
1 Set
1 Reps
-
Day 3
1
Broad Jump
4 Sets
4 Reps
@10
2
Trap Bar Deadlift
3 Sets
6 Reps
@9
3
Pull-Up (Bodyweight)
3 Sets
6 Reps
@9
4
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@9
5
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@9
6
Landmine Press
3 Sets
10 Reps
@8.5
7
Pallof Press
3 Sets
10 Reps
@9
8
Side Plank with Reach Through
3 Sets
10 Reps
@9
Day 1
1
Med Ball Slam
3 Sets
5 Reps
@8.5
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8.5
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@9
4
Landmine Press
3 Sets
8 Reps
@9
5
Face Pull
3 Sets
8 Reps
@9
6
Pallof Press
2 Sets
8 Reps
@9
7
Preacher Curl (Dumbbell)
2 Sets
8 Reps
@9
8
Single Arm Tricep Extension (Cable)
2 Sets
8 Reps
@9