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The Best Landlocked Training for Divers


A diver calms himself before a dive

Free diving and spearfishing can be a physically demanding activity that requires a diver to have some level of fitness and conditioning. It's important to maintain your free diving shape and flexibility throughout the year, even during the winter months when outdoor water activities may be less accessible or appealing. Here are some tips for staying in diving shape during the winter:

1. Practice Breath-Holding Exercises: Breath-holding exercises are a great way to improve your lung capacity and overall free diving performance. You can practice dry breath-holding exercises anywhere, such as in your home or at the gym. One popular exercise is the CO2 table, which involves holding your breath for progressively longer periods of time with shorter intervals between the holds. There are a number of exercises and even breath hold courses that you can perform safely in your own home. 2. Do Cardiovascular Exercise: Cardiovascular exercise is important for maintaining your endurance and stamina for free diving. You can engage in activities like running, cycling, or swimming to maintain your cardiovascular fitness. If you prefer indoor activities, consider using a treadmill, stationary bike, or elliptical machine. 3. Strength Training: Strength training is crucial for maintaining your diving fitness and reducing the risk of injury. You can focus on exercises that target the core, back, and leg muscles, which are important for diving. Some examples include squats, lunges, deadlifts, planks, and pull-ups. I recommend keeping the classic 5 sets of 5 repetitions in order to focus on the strength componet, and allowing the cardiovascular training to focus on stamina. 4. Yoga and Stretching: Yoga and stretching can help to improve your flexibility and range of motion, which is important for free diving. You can practice yoga at home or take a class at a local studio. Incorporate stretching into your daily routine to keep your muscles supple and reduce the risk of injury. Specifically, diaphragm stretches are key to minimizing the chances of a squeeze. I recommend doing these daily. 5. Attend a Pool Training Session: Many free diving and spearfishing clubs and organizations offer pool training sessions during the winter months. These sessions can help you to maintain your skills and technique in a controlled environment. You can practice equalization, breath-holding, and other skills in a safe and supervised setting. 6. Visualize and Mental Preparation: Mental preparation is an important aspect of diving. You can practice visualization exercises to mentally prepare yourself for a dive, even if you can't physically practice. Visualize yourself executing a perfect dive, imagine the sensation of being in the water, and focus on your breathing.

In conclusion, there are several ways to stay in free diving shape during the winter months. Incorporating breath-holding exercises, cardiovascular exercise, strength training, yoga and stretching, attending a pool training session, and visualization exercises into your routine can help you to maintain your skills and improve your performance in the water. Remember to always prioritize safety and never push yourself beyond your limits.

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