EVAD
EVAD for water polo

Dryland for a pool week
that never stops.

Serious water polo is five or six coached pool days a week, all year, with no real off-season. So EVAD keeps the gym side small on purpose: two to three focused lifts a week, not four or five. Its water polo rules say a bigger template stacked on that pool volume is over-training, not ambition. And it never writes what happens in the water.

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DRYLAND ONLY 2–3 LIFTS A WEEK NO SWIM SETS, EVER
The EVAD calendar — a month grid with practice days, gym sessions and a competition date marked
The rules EVAD follows

What it builds — and what it stays out of.

NEVER

Anything in the water

No swim sets, no conditioning sets, no in-water work. Pool time belongs to your coach, and EVAD's water polo rules put all of it on that side of the line.

NEVER

A promise about your eggbeater

How high you sit out of the water is driven mostly by limb length, and that is not trainable. EVAD is told not to sell you gym work as boost height. You would disprove a claim like that in one practice.

BUILDS

Throwing power from the trunk

Shot velocity comes off trunk and chest strength far more than off any cuff measure. It is the first quality in EVAD's water polo rules, so it is the one programmed hardest.

BUILDS

Cuff and scapular durability

Rotator cuff and scapular work every week, because a season of shooting and passing earns it. Heavy overhead pressing is deliberately kept off the menu.

BUILDS

Hips and adductors

The eggbeater is a hip and groin job. EVAD loads that tissue directly instead of leaving it to practice.

BUILDS

Horizontal pulling

Rows and pull-ups to offset a week spent pressing and throwing. A water polo shoulder needs the back side of it trained on purpose.

ACCOUNTS FOR

A year with no off-season

EVAD defaults to in-season maintenance for water polo: two lifts against a heavy club schedule, three when pool days are fewer. If you are genuinely in a lighter stretch, say so and it builds more. It will not assume you have room.

ACCOUNTS FOR

Which season you are actually in

NCAA men play in the autumn, NCAA women in the spring, and US high school runs its own calendar. EVAD periodizes to the season you declare rather than guessing which of the three you play.

A day from a real block

What one dryland session looks like.

A driver in the middle of a club year, marking two lift days against six pool sessions and no off-season to wait for.

WEEK 3 · DAY 1 — IN-SEASON MAINTENANCE

Throwing Power & Shoulder

IN-SEASON · 40 MIN · DRYLAND
A Cuff & Scapular PrepBanded external rotation, prone Y-T-W, thoracic rotation 8 MIN
B Rotational Med-Ball ThrowThe trunk drives the shot — full intent, full reset between reps 5 × 4/SIDE
C Incline Dumbbell PressChest and trunk strength behind the throw, kept out of the overhead range 4 × 6
D Chest-Supported RowPull volume to balance a week of pressing and shooting 4 × 10
E Copenhagen Plank + Lateral LungeAdductors and hips loaded, not stretched 3 × 8/SIDE
F Half-Kneeling Pallof HoldTrunk stiffness so a hard throw doesn't leak sideways 3 × 30S/SIDE
Representative session — your block is generated from your position and level, your pool schedule, your PRs and your equipment, and it adapts when practice runs hot.
Why it fits

Two lifts a week is the plan, not the compromise.

Most gym plans a water polo player finds were written for someone with four free training days. You have one or two, because the pool already took the rest, and it takes them again next month and the month after. EVAD starts from that number instead of pretending it away, then spends it on the qualities the sport actually pays for — throwing power first, shoulder durability second, hips and pulling behind them.

It also knows a water polo year is not one shape. Tell it you are in an NCAA autumn, an NCAA spring or a high school season, and the block is built toward the dates on that calendar — a week in November is a different week in each of the three.

"I don't touch your coach's practice. I make sure you show up to it stronger." — COACH EVAD

Start

Build your block.

A few minutes of setup — your position and level, your pool schedule, your season and its dates. Every answer is editable before you build, and the account comes last.

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