conditioning

Question
I have recently quit gymnastics and am pursuing diving. I do not have access to a full time coach in my community so I'm travelling to dive and diving locally when I can. Meanwhile I want to stay in the same condition I was from gymnastics but don't want to continue gymnastics and confuse my technique. What I'm seeking is a workout routine that is designed for male divers. I belong to the local weightlifting gym, but I'm concerned I may not be doing the proper exercises to benefit a diver. How can I come up with a detailed workout routine including exercises, reps, sets and how many days a week...

Answer
Hi Ben -

Here is what I suggest you do:

You could still go back to your gymnastics program and ask if you could participate only in their conditioning drills like stretches and abdominal work. They are basically the same as what divers do so you won't confuse your technique. Doing basic tumbling routines will also not hurt your diving. In fact, one of the best teams in the US requires their divers to do tumbling routines as a cross training conditioning program.

At your weightlifting gym, I would suggest going in at least two days per week and up to three. Ask the professionals there to set you up with a program that develops your fast twitch muscles by doing a light weight at a high rep.Plyometrics is also a good exercise program to develop explosive leg strength.

At home, stay flexible with all the stretches you know from gymnastics and work more on your shoulder flexibility so that you can squeeze your head with your biceps for better head first entries. Do sport specific abdominal work like tuck ups and pike ups that apply to your dives.

Go to www.usadiving.org, click on Store and then Educational Materials. Under books there is a conditioning program I am sure would help you. Click on DVD's and find the one that shows you the type of conditioning your should be doing.

Good luck. Hope all this helps.