"You can’t out-train poor recovery" - Brian Xicotencatl (Ep. 1)

In Part 1 of this episode of WET – Waterpolo Expert Talk, I speak
with Brian Xicotencatl, founder of WaterPolo Strong, strength &
conditioning coach, and sports science researcher specializing in
water polo performance and injury prevention. Brian shares how his
own playing career — marked by a long list of serious injuries —
completely changed his understanding of training, recovery, and
self-care. He explains why many water polo players are still
underserved by outdated training methods, and why the sport is, in
his words, still “where soccer was in the 1800s” when it comes to
applied sports science. A major focus of this first part is
self-care and preparation. We talk in detail about: - Why foam
rolling, stretching, and hydration are not optional add-ons but
essential performance tools - How mobility directly affects power
output, shooting ability, and verticality - Why many athletes
unknowingly limit themselves through poor movement habits - The
importance of proper warm-up and cool-down routines before and
after training How recovery only truly begins when the body shifts
from fight-or-flight into parasympathetic mode Brian also explains
why water polo players must start seeing themselves as high-level
athletes, not just as players who train in the pool. He highlights
how neglecting foundational physical work leads to avoidable
injuries and long-term performance limitations. The conversation
further touches on hydration and in-game fueling, why athletes lose
far more fluids and carbohydrates than they realize, and how modern
sports nutrition is starting to influence elite water polo
performance. In the second half of this episode, Brian introduces
the concept behind WaterPolo Strong: why he created a dedicated
strength & conditioning platform for water polo, why youth
development (ages 12–18) is the key window for building real
athletic foundations, and why basic movement quality must always
come before heavy lifting or high-intensity conditioning. This
first episode sets the foundation for a deep, science-based look at
how water polo athletes should be developed — physically,
structurally, and sustainably. Episode 1 is available now on
Spotify, Apple Podcasts, and all major platforms.