How to Train for Freediving While Landlocked: Breath-Hold, Pool, and Fitness Tips for Spearfishers

Not every spearfisher lives within driving distance of the coast. Whether you're stuck in the middle of the country, traveling for work, or sitting out a long winter season, being landlocked doesn't have to mean losing your freediving fitness. In fact, some of the most effective freediving training happens outside the ocean entirely. The divers who show up to their first dive of the season in peak condition are the ones who trained consistently on land while everyone else sat around waiting for the water to warm up.

Here's a complete breakdown of how to maintain and improve your freediving performance from anywhere — no ocean required. These training methods cover breath-hold development, pool work, cardiovascular conditioning, strength, and the flexibility work that directly translates to longer, deeper, more comfortable dives.

Dry Apnea Training: Build CO2 Tolerance and Breath-Hold Confidence at Home

Breath-hold ability is the foundation of freediving, and you can develop it entirely on dry land. CO2 tolerance tables are structured breath-hold sessions where you perform a series of holds with progressively shorter rest intervals. The purpose is to train your body and mind to stay calm under the rising discomfort of carbon dioxide buildup — the same sensation that triggers the urge to breathe at the end of a deep dive. Training this response on land is safer and more controlled than pushing limits in the ocean.

O2 tables work the opposite way, using a consistent rest interval with progressively longer holds to push your maximum breath-hold time. Both table types are essential. Practice lying on your back on a couch or bed in a relaxed position. Free apnea training apps like STAmina or Apnea Trainer provide pre-built tables and timers that make structured sessions easy. Three sessions per week of 15 to 20 minutes each will produce noticeable improvements within a month. Never practice breath-holds in water alone — dry training eliminates the drowning risk entirely.

Pool Training: The Best Substitute for Ocean Diving

If you have access to a pool, you have access to some of the most productive freediving training available. Dynamic apnea — swimming horizontally underwater on a single breath for distance — develops the exact combination of lung efficiency, streamlining, and mental calm that translates to better dives in the ocean. Start with comfortable distances and gradually push further as your technique and CO2 tolerance improve.

Pool sessions also let you practice duck dives, equalization technique, and underwater body positioning without the distraction of current, waves, or visibility. Many communities have freediving clubs that organize weekly pool nights with safety buddies, structured workouts, and coached feedback. If your local pool is deep enough, you can practice vertical descents and equalization drills that directly simulate ocean conditions. Even a standard 25-meter lap pool provides enormous training value for landlocked divers.

Cardio Training: Build the Aerobic Engine That Powers Long Dive Sessions

Cardiovascular fitness determines how efficiently your body uses and recovers oxygen between dives. A strong aerobic base means faster surface interval recovery, better oxygen saturation at the start of each dive, and more energy throughout a full day on the water. Running, cycling, rowing, and lap swimming are all excellent choices. Aim for three to four sessions per week at moderate intensity, keeping your heart rate in the aerobic zone where your body learns to burn fuel efficiently.

High-intensity interval training once or twice a week adds another layer of benefit by training your body to recover quickly under oxygen debt — a state that mirrors the demands of repeated deep dives. Sprint intervals on a bike, hill repeats while running, or fast-paced rowing intervals all develop the anaerobic capacity and recovery speed that keep you hunting effectively on your tenth dive of the day, not just your first.

Strength Training: Legs, Core, and Functional Power for Diving

Freediving demands functional strength in specific muscle groups. Your legs generate all your propulsion through fin kicks, your core keeps you streamlined and stable during descents and ascents, and your upper body handles loading spearguns, hauling yourself onto boats, and managing gear in rough conditions. A simple, consistent strength routine built around compound movements covers all of these demands efficiently.

Squats and lunges build kicking power. Deadlifts strengthen the posterior chain for overall durability. Planks and hanging leg raises develop the core stability that keeps your body position tight during dives. Pull-ups and rows build the back and grip strength you need for speargun handling and boat work. Two to three strength sessions per week with moderate weight and higher repetitions build functional endurance without adding unnecessary bulk that increases oxygen consumption underwater.

Yoga, Flexibility, and Diaphragm Stretching for Deeper Dives

Flexibility is one of the most underrated aspects of freediving performance. A flexible rib cage and diaphragm allow you to take a fuller pack breath before each dive, directly increasing the amount of oxygen you carry to depth. Tight intercostal muscles and a stiff thoracic spine limit your lung capacity and increase the risk of lung squeeze on deeper dives. Regular stretching corrects both issues over time.

Yoga is the go-to practice for most competitive freedivers because it combines flexibility, breath control, and mental focus into a single discipline. Poses that open the chest, stretch the hip flexors, and extend the spine are especially valuable. Dedicated diaphragm stretching exercises — where you exhale fully and then expand your rib cage against the vacuum — target the specific tissue elasticity that matters at depth. Even ten minutes of daily stretching and breathwork compounds into significant improvements over weeks and months.

Mental Training and Visualization: Dive in Your Mind Before You Dive in the Water

Mental preparation is the invisible edge that separates recreational divers from advanced freedivers. Visualization practice — mentally rehearsing a complete dive from breathe-up through descent, equalization, bottom time, and ascent — builds neural pathways that improve real-world performance. Many elite freedivers credit visualization as one of their most important training tools. It reduces anxiety, sharpens focus, and creates a sense of familiarity with deep dives before you ever enter the water.

Combine visualization with your dry apnea sessions for maximum benefit. During a breath-hold, mentally walk through a dive scenario step by step. Picture yourself descending along a reef, spotting a target fish, taking the shot, and ascending calmly. This kind of rehearsal trains your mind to stay relaxed and task-focused under the stress of a real breath-hold — exactly the mental state you need for productive spearfishing dives.

Landlocked Doesn't Mean Left Behind

Distance from the ocean is not an excuse to let your freediving fitness slide. With dry apnea training, pool sessions, structured cardio and strength work, flexibility practice, and mental visualization, you can maintain and even surpass your previous diving performance without touching saltwater for months. The spearfishers who train year-round are the ones who show up to the first dive of the season ready to perform instead of playing catch-up. Start building your landlocked training routine today and your next ocean dive will prove the difference. For more freediving training plans and spearfishing tips, visit SpearFactor.com.