Thank you for your interest in our programs!
We look forward to seeing you pursue your potential! 💪
The Youth Performance Program is broken up into five 3-week cycles.
To get the best results, we recommend starting the program by counting backward from your big swim
meet or the start of your water polo season. That said, the phases are flexible. Coaches and
athletes can use them in any order that fits their needs. For example, if an athlete just finished a
heavy training block, they can start with week 10 (Power) to help the body transition. Or, if your
championship meet is in 3 weeks, you can begin with Week 13 (Championship Prep).
Week 1-3: Accumulation
Week 4-6: Strength Phase 1
Week 7-9: Strength Phase 2
Week 10-12: Power
Week 13-15: Championship Prep
Program delivered via the TrainHeroic App
Length & Frequency: 15-Weeks, 3 Days Per Week
This program is for: Aquatic athletes aged 11-14 years old who are looking to improve their strength, power, coordination, and long-term athletic development
Equipment Needed: TRX equivalent, bench, pull-up bar, box/elevated platform,dumbbells, medicine ball, stability ball, resistance bands. Optional: Small Hurdles, parallettes