Dry Land Training for Spearfishing and Freediving: How to Stay Dive-Ready Year Round

Spearfishing and freediving are physically demanding sports that require a unique combination of lung capacity, cardiovascular fitness, core strength, and mental discipline. The divers who perform best in the water are the ones who train consistently on land — especially during the off-season when cold water, rough conditions, or travel make regular ocean diving difficult.

A diver calms himself before a dive

The good news is that you don't need the ocean to stay in peak diving shape. With the right dry land training routine, you can maintain and even improve your freediving performance, lung capacity, and overall fitness without ever getting wet. Here are the most effective land-based exercises for spearfishers and freedivers.

Breath-Holding Exercises and Apnea Training

Breath-hold training is the single most direct way to improve your freediving performance on dry land. CO2 tolerance tables are the foundation of apnea training — they involve holding your breath for progressively longer periods with shorter rest intervals between holds. This trains your body to tolerate higher levels of carbon dioxide, which is the primary trigger for the urge to breathe during a dive.

You can practice dry static apnea safely at home, lying on a bed or couch in a relaxed position. There are dedicated breath-hold training apps and online courses that provide structured tables and progression plans. The key is consistency — even two to three sessions per week will produce noticeable improvements in your breath-hold time and comfort at depth within a few weeks.

Cardiovascular Fitness for Endurance in the Water

Cardiovascular endurance is critical for spearfishing. Long swim-outs, fighting currents, and battling big fish all demand a strong aerobic base. Running, cycling, and swimming are all excellent options for building and maintaining the stamina you need for extended dive sessions. If you prefer indoor training, a treadmill, stationary bike, or rowing machine will get the job done.

The goal isn't to become a marathon runner — it's to build enough aerobic capacity that your body uses oxygen efficiently and recovers quickly between dives. Aim for three to four cardio sessions per week at moderate intensity, and you'll notice a significant difference in your energy levels and recovery time the next time you hit the water.

Strength Training for Diving Performance

A strong body is a safer and more effective body in the water. Strength training for spearfishing should focus on the core, back, and legs — the muscle groups that drive your kick, stabilize your body at depth, and help you handle big fish. Compound movements like squats, lunges, deadlifts, planks, and pull-ups cover all the bases.

I recommend a classic 5 sets of 5 reps approach for your primary lifts. This rep scheme builds raw strength without excessive muscle bulk, which is ideal for diving. Let your cardiovascular training handle stamina and endurance while your strength sessions focus on building a powerful, injury-resistant body. Two to three strength sessions per week is plenty for most divers.

Yoga, Stretching, and Diaphragm Flexibility

Flexibility is one of the most underrated aspects of freediving fitness. Tight muscles and a restricted diaphragm limit your lung capacity and make equalization harder. Regular yoga and stretching improve your range of motion, enhance relaxation, and reduce the risk of injury both in and out of the water.

Diaphragm stretches are especially important for freedivers. A flexible diaphragm allows for deeper, fuller breaths and significantly reduces the risk of lung squeeze at depth. I recommend doing diaphragm stretches daily — they only take a few minutes and the payoff in breath-hold performance and dive comfort is substantial. You can practice yoga at home with online classes or join a local studio for guided sessions.

Pool Training and Mental Visualization

If you have access to a pool, structured pool training sessions are one of the best ways to maintain your freediving skills during the off-season. Many freediving clubs and spearfishing groups offer organized pool sessions where you can practice equalization, underwater swimming, breath-holds, and rescue scenarios in a controlled, supervised environment.

Mental preparation is another powerful training tool that requires no equipment at all. Visualization exercises — mentally rehearsing a perfect dive from breathe-up through descent, bottom time, and ascent — have been shown to improve performance in high-pressure situations. Visualize yourself executing calm, controlled dives and handling fish encounters with confidence. This mental rehearsal primes your nervous system and builds the kind of composure that separates experienced spearfishers from beginners.

Stay Consistent and Stay Ready

The best spearfishers don't just train in the ocean — they build their fitness, breath-hold, and mental game on land so that every dive counts. Combine apnea training, cardio, strength work, flexibility exercises, and mental visualization into a consistent weekly routine, and you'll hit the water stronger, calmer, and more capable than ever. For more spearfishing training tips and dive advice, visit SpearFactor.com. Stay sharp, stay fit, and never stop improving.