More power off the wall
Heavy compound lifting and CNS/power work translate directly into faster starts, turns and explosive first steps.
For swimmers & water polo players
Swim stronger.
Stay in the water.
A fully structured strength, power and mobility program built by a CSCS who coaches aquatic athletes for a living — so you add speed and durability without wrecking your shoulders or your season.
- Instant app access
- Cancel anytime
- No card charged for 7 days
1,000s
Aquatic athletes coached
5 days
Programmed each week
D1 → Masters
Every level, ages 13–60+
CSCS
Certified, aquatic-specific
Faster. Stronger. More resilient.
Strength training for aquatic athletes isn't optional
Not if you want to swim stronger for longer and stay off the injury list. And it takes more than bodyweight circuits and abs on the pool deck.
What actually moves the needle is progressive strength training — a foundation of heavy compound lifting paired with sport-specific accessory and mobility work, dosed around your pool volume.
That's the whole program: strength, power, mobility and recovery, written for swimmers and water polo players of every level and delivered in an app you can follow in 45–60 minutes.
Results you can expect
Shoulders that hold up
Targeted scap, cuff and upper-back accessories built for thousands of overhead reps a week.
Better water feel, not more fatigue
Volume is dosed around your season so you lift hard and still swim fast the next morning.
Fewer nagging aches
Two dedicated mobility days each week for hips, T-spine and shoulders — the joints aquatic athletes beat up.
Real strength gains
Progressive overload with tracked loads, so month three looks nothing like month one.
A season you can finish
Durability that lets you train year-round instead of managing the same injury every spring.
Your week inside the program
Three lifts. Two mobility days. Zero guesswork.
- MonLower + PowerTrap bar / squat pattern, jumps, posterior chain
- TueMobility 20 minHips, ankles, T-spine flow
- WedUpper + PullPress, heavy pulls, cuff & scap accessories
- ThuOptional recoveryBreathing, soft tissue, easy movement
- FriFull BodyCompound strength, ISO work, core
- SatMobility 20 minShoulder capacity + overhead position
Delivered in the TrainHeroic app
- Demo video for every single movement
- Log loads and see progress session to session
- Message Coach Jack directly for swaps and mods
- Team feed with the rest of the Aqua Strength squad
- 45–60 minute sessions that fit around practice
- Move any day to fit your schedule
Why athletes switch
Aqua Strength vs. a generic gym plan
| What you get | Aqua Strength | Generic plan |
|---|---|---|
| Written by a CSCS who coaches aquatic athletes | ||
| Programmed around pool volume and meet weeks | ||
| Progressive overload with tracked loads | ||
| Video demo for every movement | ||
| Message your coach for swaps and injury mods | ||
| Endless bodyweight circuits and abs by the pool |
From the team
D1, Olympic Trials, and masters athletes
“Aqua Strength Performance has helped me significantly improve my strength & endurance, allowing me to compete at the next level.”
Stephanie I.D1 Athlete — Harvard Women's Swimming
“I've been able to put on muscle mass while simultaneously improving my mobility, which has benefited my water polo game tremendously.”
Ben F.Stanford Men's Water Polo
“At 46, I'm the strongest & fittest I've ever been. The workouts leave me energized, not drained, and have taken my performance in and out of the pool to the next level.”
Lauren H.US Masters Swimmer
“While training for the US Olympic Swimming Trials, Jack made sure I was building strength while continuing to swim fast.”
Harry H.USC Swim Alum
“It helped immensely with rebuilding strength from an injury that kept me from competing for about a year.”
Miranda S.UC Santa Barbara Women's Swimming
“My back, shoulders, and hips felt better within just a month of joining. This is the best program I've ever used, hands down.”
Michael B.Aqua Strength Athlete, Former D1 Water Polo Player
Meet your coach
Jack Brown, CSCS
Founder, Aqua Strength Performance
Jack is a strength and performance coach based in Northern California who has become a specialist in the aquatic world, working with hundreds of swimmers and water polo players.
A former swimmer and water polo player, current water polo coach and full-time strength coach, he knows exactly how lifting has to fit around pool volume — and where aquatic athletes break down.
He holds a BS in Kinesiology from Cal Poly San Luis Obispo, is a Certified Strength and Conditioning Specialist, and coaches middle school through professional athletes both in person and remotely.
Try it for a week. Then a month, risk free.
Take 7 days free to see whether the programming fits your schedule and your body. If you complete every workout for a full month and you're still not satisfied, we'll set up a free 1-on-1 coaching call — a $200 value — to get you on the right path.
Start 7-day free trialMonthly after the trial · cancel anytime in the app
Questions
Before you start
Join the Aqua Strength team
Start training with intention so you can swim longer, stronger, and keep enjoying your sport for life.
Start 7-day free trial