June Conditioning Mon-Wed-Thu

COAST DIVERS – ADVANCED ENTRY POWER WORKOUT (LEVEL 2 – JUNE)

Duration: 30 Minutes

Goal: Maximize entry precision, explosive power, control, and real-world diving application.

BLOCK 1: CORE & ENTRY POWER

Time: 12 Minutes (2 Rounds | 6 Minutes Each)

Format: 45 sec work / 15 sec rest | 1-minute break between rounds

1. Med Ball Pike Snap to Streamline Jump

  1. Hold a 15–20 lb med ball.
  2. Deep pike, then explode into a vertical jump, shooting into streamline mid-air.
  3. Stick the landing in a tight hold before resetting.

2. Cable or Heavy Band Pike-to-Entry Drill

  1. Start in pike with low cable or anchored band.
  2. Snap legs down and arms overhead in one coordinated motion.
  3. Emphasize a double snap: legs + arms with speed and control.

3. Weighted Hanging Pike-Ups to Entry Snap

  1. Use ankle weights or med ball between feet.
  2. Lift into pike, snap down into hollow hold, then back to hang without swinging.

4. Explosive Tuck Jump to Stick + Entry Reach

  1. Jump straight up into tight tuck.
  2. Land and immediately rise into streamline, simulating a block to entry transition.
  3. Focus on minimal ground contact time.

5. Resistance Band Entry Mock Drill – Rapid Fire

  1. Perform 3 quick entries in 45 sec: front or back.
  2. Stick streamline and hold 2 sec on each before resetting instantly.
  3. Use a stronger band for max resistance.

BLOCK 2: STRENGTH & CONTROL

Time: 10 Minutes (2 Rounds | 5 Minutes Each)

Format: 45 sec work / 15 sec rest | 1-minute break between rounds

1. Barbell Clean to Streamline Press

  1. Start with barbell on floor. Perform a clean, then press into overhead streamline.
  2. Use a challenging load while maintaining form.

2. Weighted Step-Ups to Jump + Streamline

  1. Step up with dumbbells.
  2. At the top, jump off the box into a streamline position mid-air.
  3. Land softly, reset, and alternate legs.

3. Toes-to-Bar Snap Hold

  1. Hang from bar, lift to toes-to-bar, then snap down halfway and freeze in a 45° hollow.
  2. Hold 2 seconds before returning to hang.

4. Plank Walk-Outs to Shoulder Tap

  1. Walk hands to plank, then tap opposite shoulder twice before walking back.
  2. Keeps core activated through movement transitions.

5. Double Kettlebell Overhead Hold in Split Jump Lunge

  1. Hold kettlebells overhead in streamline.
  2. Do controlled split lunge jumps, switching legs mid-air while maintaining upper-body control.

BLOCK 3: REACTION & FINISH

Time: 8 Minutes (2 Rounds | 4 Minutes Each)

Format: 40 sec work / 20 sec rest | 1-minute break between rounds

1. Heavy Band Entry Snaps – Pike to Hollow Switch

  1. Start in pike, snap to streamline.
  2. Then switch instantly to a tight hollow hold.
  3. Fight the band both directions.

2. Med Ball Slam + Jump + Tuck Snap

  1. Slam ball.
  2. Jump up into a tight tuck, land, pick up and repeat.
  3. Keeps cardio high and movement precise.

3. Explosive Push-Up with Clap

  1. Do an explosive push-up
  2. Add a clap

✅ TOTAL TIME: 30 MINUTES EXACTLY

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