March Workout 2

March 2 Workout – Advanced Conditioning for Divers

Focus: Core, Legs, Shoulders, Flexibility, Balance, Conditioning, Explosive Tuck/Pike, Hand-Grab Strength

Duration: 35-40 minutes

Equipment: Bodyweight, Dumbbells, Kettlebells, Body Balls, Resistance Bands, Cable Machine

Workout Structure:

• 4 Blocks (7-8 minutes each)

• Increased difficulty from March 1 Workout

• More reps, faster pace, less rest

• Hand-grab speed and strength integrated throughout

TWO ROUNDS EACH BLOCK

Block 1: Core & Explosiveness

1. Pike-Ups with Resistance Band – 15 reps

• Lie on your back with a resistance band looped around your feet.

• Lift into a pike position, keeping legs straight and reaching for your toes.

• Engage core and lower back down with control.

2. Russian Twists with Medicine Ball – 24 total reps (12 per side)

• Sit on the floor, feet lifted slightly off the ground.

• Hold a medicine ball at your chest and twist from side to side.

• Keep core engaged and avoid leaning too far back.

3. Medicine Ball Slam to Tuck Jump – 15 reps

• Hold a medicine ball overhead.

• Slam it down with force, immediately perform a tuck jump (knees to chest).

• Land softly and repeat.

4. Plank Walk-Outs to Pike Hold – 12 reps

• Start in a standing position.

• Walk hands forward into a plank, then walk them back and lift hips into a pike.

• Hold the pike for 3 seconds before repeating.

5. Fast Overhead Hand-Grab Drill – 25 reps

• Start with arms wide overhead.

• Snap hands together in a tight grab as fast as possible.

• Focus on speed and precision to simulate dive entry.

Block 2: Legs, Shoulders & Stability

1. Dumbbell Step-Through Lunges with Med Ball Rotation – 16 total reps (8 per leg)

• Step forward into a lunge while holding a medicine ball.

• Rotate torso toward the front leg, then step back and repeat on the other side.

2. Kettlebell Overhead Press with Stability Hold – 12 reps per arm

• Hold a kettlebell at shoulder height.

• Press it overhead, hold for 3 seconds, then lower with control.

3. Yoga Ball Pike Hold – 40 seconds

• Place feet on a yoga ball and hands on the floor in a plank.

• Pull hips up into a pike and hold.

4. Resistance Band Lateral Leg Raises – 18 per side

• Loop a resistance band around ankles.

• Stand tall and lift one leg laterally without tilting hips.

• Control the movement on the way down.

5. Jumping Lunge to Medicine Ball Overhead Press – 15 total reps

• Hold a medicine ball at chest level.

• Perform a jumping lunge and press the ball overhead as you land.

Block 3: Flexibility & Endurance Conditioning

1. Seated Pike Pulses with Medicine Ball Hold – 15 reps

• Sit with legs extended and hold a medicine ball.

• Lean forward, pulsing deeper into a pike position with each rep.

2. Wall Sit with Medicine Ball Front Raise – 40 seconds hold

• Sit against a wall, knees at 90 degrees.

• Hold a medicine ball in front, raising it slowly to shoulder height.

3. Kettlebell Swings – 25 reps

• Stand with feet shoulder-width apart, holding a kettlebell.

• Hinge at the hips and swing the kettlebell forward with explosive power.

4. Dynamic Pike to Straddle Transitions with Medicine Ball Reach – 15 reps

• Sit on the floor with legs extended.

• Move smoothly between pike and straddle while holding the medicine ball.

5. Burpee to Medicine Ball Slam Finish – 15 reps

• Perform a burpee, then immediately slam a medicine ball to the ground.

Block 4: Hardcore Conditioning & Hand Speed

1. Med Ball Thrusters (Squat to Press) with Medicine Ball Catch – 15 reps

• Hold med ball at shoulders, squat down, then explode up into a press.

• Catch a medicine ball at the top and lower into the next squat.

2. Hanging L-Sit Holds – 25 seconds

• Hang from a bar in an L-sit position.

3. Kettlebell Deadlift to High Pull – 16 reps

• Hinge at hips, grab a kettlebell, and explosively pull it up to chest level.

4. Jump Rope Double Unders or Fast High Knees – 40 seconds

• Jump rope with double unders or perform high-speed knee drives.

Total Time: 30 Minutes

• More reps, more power, faster transitions.

• Hand-grab speed and strength emphasized in multiple drills.

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