Getting in Diving Shape

[matt215]

i need a training program to get ready to dive in some strong currents. any suggestions cardio workouts? it seems like diving in current can be like a sprint so i don't know of short intense workouts are better, or long and slow. what about weights? what lifts are good to build the legs muscles used in kicking? quads? hammies?

 

[RonFrank]

Depending upon the current, there is only so much one can do. Anything over 3 knots, and you are basically done.

I would think it's all good in the weight room, but cardiovascular workouts should be stressed. It's not enough to have strong legs that tire quickly, you need to be able to go the distance. Or you can do what I do, and drift dive!

 

[LiteHedded]

kick hard until you're sore.
then work the muscles that hurt
LOL

 

[Rhone Man]

I remember seeing a guy in our local pool who was snorkelling up and down, but he had a weight belt on (no weights) with two ropes trailing back to a bucket that he had drilled a few holes into the bottom of. I bet that was hard work!

 

[Saltwater Junky]

Try these...
Leg extensions
Leg curls
Calf raises

While working out, you'll want to incorporate endurance training with the weights. Use sets with higher reps. As you move from one set to the next increase the weight.
Ex:
Leg extensions
Set 1 20 reps 130lb
Set 2 15 reps 140lb
Set 3 10 reps 150lb

Definitely need cardio!

 

[Pearldiver07]

I remember seeing a guy in our local pool who was snorkelling up and down, but he had a weight belt on (no weights) with two ropes trailing back to a bucket that he had drilled a few holes into the bottom of. I bet that was hard work!

In addition to standard cardio and leg work in the gym, I swim laps in mask/snorkel/fins (full foot). But I have to say that the use of a bucket to add resistance is a great idea!

By the way, I use squats also for leg work. But if you haven't been trained properly (knees stay at/behind the toes as you descend), they will cause knee pain. Squats will make your weight training almost a cardio exercise at the same time.

 

[seaducer]

Try these...
Leg extensions
Leg curls
Calf raises

While working out, you'll want to incorporate endurance training with the weights. Use sets with higher reps. As you move from one set to the next increase the weight.
Ex:
Leg extensions
Set 1 20 reps 130lb
Set 2 15 reps 140lb
Set 3 10 reps 150lb

Definitely need cardio!

The above is a nice start. Maybe add some squats, seated squats should be fine. Also, do not foget to work out your core (abs and back). Having a strong core makes everything else seem easy. Cruches, flutter kicks, "superman" pose, lots of different workouts for your core. Get a ball, they are great for core workouts. Pilates and yoga too, believe it or not.

In addition to those exercises, cardio is key. The single best cardio workout for diving IMO is cycling. Outside is best, but even on a stationary bike you can get a great workout.

Try to do interval training, indoors you can get a training video, Chris Carmichael makes some good ones. Outside try to find someplace with some hills.

High RPM sessions help burn out marbalized fat in your muscle tissue as well as work your heart and lungs. Low RPM sessions will build power in your legs.

Running is also good, eliptical machines and a stair climber can help break up the monotony. If you can't run but have access to a treadmill, raise the incline up as high as you can while you walk.

Swimming with fins, really the best way to improve your finning fitness is to...fin.

Of course, if you don't have much of a history with working out, weight training especially, seek out a personal trainer for a session or two, to learn the equipment and the exercises. No use busting your rear day in and day out but doing something wrong, which not only reduces the benefit, but may well cause an injury...

 

[Saltwater Junky]

Great suggestions... I'll begin using a few in my regime.

If you do not want swim laps you can use a stationary trainer. The below link I have found to be useful. In fact, I am waiting on my stretch cord.

Swim 2000 Inc - competitive swimwear and equipment for competitive swimming - swim team equipment and athletic swimwear

 

[beester]

If you have access to a pool, I would try to work out in water, after all it's there that you'll use the results of your training and nothing simulates finning better than finning.

Also with diving you use a specific set of muscles in a specific way that's not easily simulated. I know a guy who does triathons and had difficulties at first to catch up since the muscles used are different (obviously he catched up very quickly).

You should not train for strength but for cardio-vascular improvement. As already mentionned you can only do so much in current but what is important is to have physical stamina so your muscles won't cramp and you don't overbreath yourself (hypercapnia).

If you train on breathholding skills always have someone watching you (shallow water blackout) or combine the breathholding with elevated heartrates. Best trainings are combination of stamina and breatholding.

There are alot of things you can do in a pool if you are a bit creative... for example in a 25 yard pool:

• swim a lenght (25yds) in whatever stroke you like, get out of the pool and 15 pushups, rince and repeat 10 times (with the push ups your heartrate will keep high).
• With 2 people hold eachother at the shoulders (face to face) and start finning as fast as you can to push your 'oponent' backwards (if you are of similar strenght and stamina this can last a few min and will realy wear you out).
• Tow a guy 50 yards..tow 2 guys 50 yards
• swim 5 lengths in your best stroke (breaststroke, butterfly, back, etc)... repeat in another stroke ending the last 5 lenghts with your worst stroke. (should be 20 lengths)
• Swim 25 yards underwater. recover 60 secs... swim 25 yards back underwater... recover 50 secs... swim 25 yards back... recover 40 secs... end with only 1 breathtake before swimming the last 25 underwater
• Swim 25 yards underwater as fast as you can... recover 15 secs... swim 25 yards underwater as fast as you can... recover 15 secs... swim 25 yards underwater as slow as you can (with your elevated heartrate the last 25 yards underwater is pure murder).
• Swim a length (25 yards) in breaststroke, after finishing the length immediatly swim back underwater, repeat 5 times.
• Swim 25 yards snorkeling as fast as you can. Swim length back on your back as fast as possible, repeat 20 times. (by altering snorkeling with finning on your back you are stressing different leg muscles and will not cramp up as fast).
• 10 push ups... jump in pool 10 secs apnea, get out of pool 20 push ups, in pool 20 secs apnea, 30 push ups, 30 secs apnea.

Please note that the above examples are a combo of cardio-vascular training and apnea excercises. Since the max length apnea is 25 yards or 30 secs and you keep heartrate up there is very little chance of shallow water blackout.


Have fun

 

[Hank49]

In addition to standard cardio and leg work in the gym, I swim laps in mask/snorkel/fins (full foot). But I have to say that the use of a bucket to add resistance is a great idea!

.

My son's high school swim team used the bucket method....with no fins. He said it was a killer.