Water polo is one of the most physically demanding sports we train at Athletic Republic.  Battling your opponents in the pool, while simultaneously treading water and swimming upwards of two miles per match requires not just coordination, but a tremendous amount of core strength. Our water polo program concentrates on increasing muscular endurance in order to increase your effectiveness on both sides of the ball.


At Athletic Republic, we make only one thing: BETTER ATHLETES. Ever since we first started blending the science of physiology and biomechanics with sport-specific training more than 28 years ago, we’ve made it our sole objective to become the go-to place for serious athletes. One of the latest additions to our training line-up, is the development of a dry-land program tailored specifically to swimmers and water polo and the improvement of their speed, efficiency, explosive power and game day results. 


At any age, at any level of competition, water polo is one of the most physically and mentally demanding sports. By incorporating a pre-season and early season dry-land training program, the swimmer is able to supplement the high-repetition, low-resistance work they complete in the pool with a program devised to develop power while increasing speed and stamina. 

Athletic Republic's Dry-Land Training Program will help every water polo player improve these key elements of performance: 

POWER PER STROKE: Accelerate faster, maximize efficiency, and maintain top end speed

CORE, BACK & SHOULDER STRENGTH: Rise higher above the water, allow yourself to navigate through pressure, and help facilitate a better shooting stroke, even under fatigue

EXPLOSIVE POWER: Faster starts and turns will enable a well conditioned, more powerful athlete to create a bigger impact all over the pool

STAMINA: Maintain maximize efficiency and allow yourself to swim longer, shoot faster, and defend harder


Athletic Republic's 120+ performance sports training centers are staffed with a team of trainers certified in a unique combination of exercise science, sports training and athlete assessment technology. The Dry-Land Training program has been developed as a series of 90-minutes sessions delivered in 5-week training blocks.