Midseason

Weeks 5–8 Objective: Early Meet Prep & Midseason Sharpening.

This is where discipline kicks in. By week 8, your list should be pretty much finalized. That doesn’t mean every dive is perfect, it means you’re done building and now you're cleaning up execution.

• Dive Goals:

  • Lock in your 11-dive list (or 6 if you're doing 6-dive duals)

  • If absolutely necessary, introduce 1–2 new dives, but only before week 8 (or whenever the 2/3  mark of your season is.)

  • Begin pressure sets and competition-style routines
    
    

• Dive Volume: Moderate. Reps are intentional, not just mindless.

• Strength Training:

  • 2-3x/week (focus on maintenance and explosive sharpness)

  • Main priority should be short, power-focused lifts (e.g., jump squats, banded work, med ball throws)
    
    

Weekly Dive Schedule Tip: Start including 1 "mock meet" day per week. Run your full meet list under light pressure, use this to test routines and visualize meets.

• • The day before an actual meet should not be a grind. This means it should be low-intensity reps and light cleanups.

• Mental Focus: Start dialing in visuals, cues, and meet-day mindset. Consistency > difficulty now.