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Diving Performance

Diving Performance

4 days/week8 weeks32 workouts~60 min/sessionintermediate
Included with the club$30/mo
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About this program.

Build explosive takeoff power, aerial control, mobility, and body tension for cleaner, more precise dives.

Weekly split.

Week 1
Day 1
Heavy Lower: Buy Flight Time
60 min
Day 2
The Hurdle and the Takeoff
60 min
Day 3
Compression and the Kick Out
60 min
Day 4
The Line: Overhead and Entry Strength
60 min
Week 2
Day 1
Heavy Lower: Buy Flight Time
60 min
Day 2
The Hurdle and the Takeoff
60 min
Day 3
Compression and the Kick Out
60 min
Day 4
The Line: Overhead and Entry Strength
60 min
Week 3
Day 1
Heavy Lower: Buy Flight Time
60 min
Day 2
The Hurdle and the Takeoff
60 min
Day 3
Compression and the Kick Out
60 min
Day 4
The Line: Overhead and Entry Strength
60 min
Week 4
Day 1
Heavy Lower: Buy Flight Time
60 min
Day 2
The Hurdle and the Takeoff
60 min
Day 3
Compression and the Kick Out
60 min
Day 4
The Line: Overhead and Entry Strength
60 min
Week 5
Day 1
Heavy Lower: French Contrast
60 min
Day 2
Takeoff: Max Intent
60 min
Day 3
Compression at Max Speed
60 min
Day 4
The Line: Loaded
60 min
Week 6
Day 1
Heavy Lower: French Contrast
60 min
Day 2
Takeoff: Max Intent
60 min
Day 3
Compression at Max Speed
60 min
Day 4
The Line: Loaded
60 min
Week 7
Day 1
Heavy Lower: French Contrast
60 min
Day 2
Takeoff: Max Intent
60 min
Day 3
Compression at Max Speed
60 min
Day 4
The Line: Loaded
60 min
Week 8
Day 1
Heavy Lower: French Contrast
60 min
Day 2
Takeoff: Max Intent
60 min
Day 3
Compression at Max Speed
60 min
Day 4
The Line: Loaded
60 min

What's included.

32
Total sessions
~60
Min per session
8
Weeks

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