Maximising Off-Season Gains: The Importance of Periodised Resistance Training for High School Water Polo Players
For high school water polo players, the off-season isn’t just a time to rest—it’s a crucial opportunity to build strength, improve endurance, and prepare for the next season. One of the most effective ways to do this is through periodised resistance training. This structured approach to strength training can help athletes maximize their gains, reduce the risk of injury, and enhance overall performance in the pool. However not all high school water polo players actually have a proper off-season and end up participating in winter sports. This is where the inclusion of a structured periodisation programme is even more important. The focus of the programme will assist the athlete to professionally manage their overall training load while strategically working on areas of physical preparation to improve their performance in the upcoming water polo season.
The Role of Load Monitoring & Fundamentals of Resistance Training
For athletes new to the gym, learning proper resistance training techniques is essential for both safety and effectiveness. This includes teaching fundamental movement patterns, proper lifting mechanics, and how to safely increase intensity over time. By establishing a strong foundation, players can maximise their training benefits while minimising injury risks. It is advised that this foundational phase of resistance training be monitored and prescribed by a professional in the field, such as a Strength and Conditioning coach or biokineticist.
In conjunction with establishing the fundamental movement patterns and continuing to train, athletes should pay equal if not more attention to monitoring their training load and overall wellness to avoid situations that result in negative adaptations due to overtraining. This process may be guided by a professional sports scientist who can interoperate the data collected regularly from the athlete and flag any variables that have been proven to be signs of overtraining.
What is Periodised Resistance Training?
Periodisation is a systematic approach to training that involves breaking down a programme into specific phases, each with its own goals and intensity levels. These phases typically include:
- Hypertrophy Phase (Muscle Building): Focuses on increasing muscle size and foundational strength. Higher volume and moderate intensity (8–12 reps per set) are emphasised.
- Strength Phase: Aims to develop maximum force output. Lower repetitions (4-6 reps) with heavier loads improve an athlete’s ability to generate power.
- Power Phase: Emphasises explosive movements with lower reps and high intensity to translate strength gains into sport-specific actions.
- Maintenance Phase: Helps sustain the gains made during the off-season as athletes transition into in-season play with lower volume but maintained intensity.
However, it should be noted that before progressing with any of these training phases, the athlete should have a thorough understanding of the basic fundamental movement patterns that would be associated with the desired training stimulus in each phase.
Benefits of Periodised Resistance Training for Water Polo Players
1. Injury Prevention
Water polo is a physically demanding sport requiring strong shoulders, core stability, and lower body endurance. Periodised training strengthens key muscle groups, reducing the likelihood of overuse injuries such as rotator cuff strains or lower back pain.
2. Enhanced Strength & Power
By following a structured resistance programme, players can develop the explosive power necessary for shooting, passing, and rapid directional changes in the water. Stronger legs also improve eggbeater kick endurance and overall stability.
3. Improved Conditioning & Endurance
Resistance training isn’t just about strength—it also builds muscular endurance. A well-designed programme can ensure that players maintain their power output throughout a game without fatiguing quickly.
4. Optimised Athletic Development
By systematically progressing through different phases, athletes can avoid training plateaus and continue making improvements without overtraining.
Implementing Periodised Training in the Off-Season
To get the most out of periodised resistance training, high school water polo players should work with a qualified strength and conditioning coach. A programme should be tailored to individual needs, and complement the particular training age of the athlete. The prescription of resistance training principles to adolescent athletes is scientifically proven to be beneficial to their overall athletic development and movement literacy. As long as the programme is written in a structured manner, is safe based on the athlete’s ability, and is generally supervised by a professional, there is no age limit to when an athlete can start training.
Conclusion
A well-structured, periodised resistance training programme is essential for high school water polo players looking to elevate their performance. By focusing on strength, power, and endurance in the off-season, athletes can return to the pool stronger, faster, and more resilient than ever. Instead of simply maintaining fitness levels, use the off-season as a time to gain a competitive edge!
Ready to take your water polo game to the next level? Start planning your periodised training programme today!
Exciting News: SSISA’s Water Polo Strength Programme Starts 14 April 2025!
For those looking for expert guidance and a structured training plan, the Sports Science Institute of South Africa (SSISA) is launching its Water Polo Strength Programme on 14 April 2025. This programme is designed to help players build strength, improve power, and enhance their overall game performance. Don't miss this opportunity to train with the best and set yourself up for success in the upcoming season!
