Adapted from Springboard and Platform Diving By Ron O'Brien

Optimizing strength and power for competitive diving requires precise periodization, adaptation, and an evolving approach to training cycles. Annual programming must be customized from cycle to cycle and reassessed year to year based on competitive schedules, athlete needs, and updated performance data.

The training principles outlined below are intended for advanced divers with established technical foundations and baseline strength. Beginning and intermediate athletes should prioritize dive acquisition, fundamental movement quality, and overall physical development before progressing to specialized programming.

Annual Planning & Macrocycle Structure

Diver training must be organized into discrete time blocks, each with defined objectives. These training periods are aligned with the diver’s competition calendar, and must allow for appropriate load progression, recovery, and event prioritization.

General Preparation Phase (6–8 Weeks)

Before engaging in sport-specific weightlifting, divers should complete a 6–8 week general strength phase at the start of the year. For athletes new to resistance training, this general development period should extend across 1–2 full years before introducing dive-specific loading schemes.

This initial block should target:

• Total-body strength development

• Postural control and trunk stability

• Foundational movement mechanics (hinge, squat, press, pull)

Strength Development Phase

Once general strength is established, targeted loading strategies can be used to develop maximal force output.

Guidelines:

• Load prescriptions should begin at ≥60% of tested 1RM

• Progressions should increase gradually over time

• 1RM values should be retested every 4 weeks, and all relative loads recalculated accordingly

• Movement velocity during the concentric (extension) phase should be maximal, with no intentional deceleration at end range

Power Development Phase

Power is built upon a foundation of strength and should follow only after sufficient force capacity is established.

Guidelines:

• Use 30–40% of 1RM for most exercises

• Prioritize velocity-based intent: fast concentric actions, followed by minimal contact times in reactive movements

• For leg exercises, cue athletes to explode through extension, hold peak for one count, and allow for airborne displacement when appropriate (e.g., jump squats, lunge hops)

• In lunge patterns, cue vertical lift at the end of each rep (e.g., jump at terminal extension)

Stair-Step Load Progression Model

Training intensity should follow a 3:1 wave model, where load progressively increases across three weeks, followed by a deload in week four (see chart below):

Week

Training Load

Notes

• +5–10%

• Start of microcycle

• +5–10%

• Continue intensity ramp

• +5–10%

• Highest load

• −20%

• Deload/recovery week

Each new four-week block should begin at or slightly above the final working loads of the previous cycle (week 3), maintaining a pattern of progressive overload and periodic recovery.

This structure is applicable to:

• Resistance training

• Plyometric training

• Trunk conditioning protocols

Adaptability by Phase & Schedule

• The duration of each training block (general, strength, power) must be adapted based on:

  • Time until the athlete’s highest-priority events

  • Need for early-season conditioning vs. technical refinement

A longer preparatory phase yields longer-lasting neuromuscular adaptations, enabling a more sustained peak and delaying detraining effects

Peaking Considerations

• The peaking period must be carefully synchronized with championship-level events.

• Preparation and competition phases may overlap; early-season meets should be deprioritized and used as training benchmarks unless designated as a performance goal.

• Avoid full tapering for non-priority meets. Peaking should be reserved for national-level or championship competitions.

• Maintain strength and power training at reduced volume throughout the competitive phase to preserve neuromuscular readiness.

Post-Cycle Review & Planning

Immediately following the final competition of the cycle:

• Conduct a structured training review with athletes and coaching staff

• Analyze data from strength tests, meet performance, and adaptation logs

• Identify key performance constraints and opportunities for growth

• Use this information to shape the next annual training cycle, assigning emphasis to underdeveloped qualities while preserving known strengths.

Muscle weakness can primarily be found in one of the scapular muscles or one of the 4 rotator cuff muscles.

• • Rotator cuff weakness: shoulder will use the deltoid to compensate, but limits mobility (especially extension, flexion, rotation.)

  • Scapular muscles: shoulder will compensate by relying on the upper trapezius or rhomboid muscles (can impact ability to abduct or flex at the shoulder)

  • Muscle tightness: usually caused by pectoralis minor or latissimus dorsi

    • Pec will cause shoulder blade to be pulled forward, limiting flexion

    • Lat can limit scapula’s ability to move forward and also limit flexion overhead.

The primary consideration when addressing shoulder flexibility is question of where in the shoulder specifically is tight or weak, and what muscles are compensating. Because the shoulder is a complicated and multi-faceted joint, shoulder flexibility issues could stem from: 

• • Previous injury

  • Tightness

  • Lack of strength

  • Lack of muscle activation

  • Or simply lack of flexibility in a specific area.

In addition to the shoulder components mentioned in a previous section, any of the aforementioned causes of lack of shoulder flexibility could be attributed to: 

• • Pectoral muscles

  • Trapezius muscles

  • Scapula (17 different muscles)

  • Rotator cuff

  • Ribs

  • Lumbopelvic control issues

Or more. Commonly the culprit is one of the following: 

• Latissimus dorsi

• Teres major

• Rhomboids 

• tight shoulder capsule

See this site for more. 

Regions that need to cooperate in order to avoid compensation are: 

• • Glenhumeral joint (shoulder joint)

  • Scapulothoracic joint (shoulder blade on ribcage)

  • Sternoclavicular joint and acromioclavicular joint

  • Cervical and thoracic spine and nerve mobility

  • Lumbopelvic control and soft tissue flexibility.

At-home shoulder tests:

To test for the cause of limited overhead mobility, perform movements like reaching arms overhead, while observing locations of any pain or tightness, as well as shoulder shrugging, elbow bending, head tilting or lower back arch to compensate for lack of mobility.

Test range of motion overall: 

• Abduction: lift arms to the side and up (goal 180 degrees)

• Flexion: raise arms in front of you (goal 180 degrees)

• Extension: raise your arms behind you (goal 45-60 degrees)

• External rotation: lift your arms to the side forming an L shape with your palm facing the ground, rotate your forearm to point fingertips toward the ceiling (goal 90 degrees)

• Internal rotation: same concept but start with fingers facing the ceiling and rotate them towards the ground (goal 90 degrees)

Timing test (scapular dyskinesis): 

• Raise arms above head against some sort of resistance (resistance band, kettlebell, or weight)- abnormal motions/mechanics of shoulder blade will assist in identifying the problem. 

Strength testing (rotator cuff):

• Muscles must be able to turn on properly and avoid compensatory mechanics.

Exercises to promote general overhead mobility/strength: 

• Single arm landmine press

• Seated cable rows

• Dumbbell rows

• Bench t-spine mobilization drill (mobilize tight lats and upper back muscles)

If the issue cannot be easily assessed on your own, it can be beneficial to get an assessment by a Physical Therapist, rather than attempting to “fix” the problem on your own through random stretches or exercises. 

Designed by Emily Martin, minimal outside equipment required

• Repeat the six exercises for five seconds each, then take a 60 second break after you have completed all six. Keep doing this until the 15 minutes are up.

• Make this workout harder by performing each exercise for eight or 12 seconds at a time, then taking a 90 second break after you’ve done all six.

• Front support: Keep your shoulders over your wrists, keep chest hollow, legs and hips are straight, squeeze glutes and keep your feet together.

• Dish rock: Squeeze your glutes and keep your core tight. Push your back into the floor and maintain the dish throughout.

• Front support: Repeat the first exercise

• Tuck kick out: Start in a tuck position, kick to dish in a sharp motion – look back – narrow grab motion – retain right abs, core and glutes engaged during the kick out sequences.

• Front support: Repeat the first exercise

• V-sits: Start lying flat on the floor with arms above head, lift both arms and legs into a pike shape. Ensure you head is between your arms. Control your legs and arms down into a dish and repeat

When it comes to diving, strength training isn't about bulk, it’s about explosiveness, control, and joint protection. Olympic divers like Maria Marconi and Matty Lee train to support technical execution, generate lift-off power, and prevent injury. The following workout is structured around elite-level principles they use in their training, adapted into a session you can incorporate 2–3x per week during pre-season or off-deck strength work.

Structure

• Reps: 4–8 (lower in pre-season, slightly higher in maintenance phases)

• Sets: 3–4 per exercise

• Focus: Explosive power, muscular balance, and core engagement
  
  

1.  Jump Lunge

Sets: 3 Reps: 4 each side
Inspired by Matty Lee, Olympic Gold Medalist & synchro partner of Tom Daley

“They build explosive power. That and plyometrics are very important for diving… We’re just toned and ready for quick, explosive power.” – Matty Lee, via Built for Athletes

How to:
Stand in a split stance. Lower into a lunge until both knees are at 90°, then explode up into a jump. Switch legs in mid-air and land in a lunge on the opposite side. Progress with bands or light weights as strength improves.

2. Barbell Reverse Lunge

Sets: 4 Reps: 4 each side
Also used by Matty Lee to strengthen quads, hips, and knees

Lee uses this to “get a bit of strength in my quads and hip flexors,” particularly as a joint-friendly alternative for bad knees.

How to:
Hold a barbell at chest level, elbows high. Step back with one leg, lowering your back knee until just off the ground. Pause, then drive through your front heel to return. Alternate legs each rep.

3. Squat Jump

Sets: 3 Reps: 6
Recommended by Maria Marconi, Olympic Diver for Italy – via Technogym

This classic plyometric move develops vertical explosiveness — key for lift-off control and power.

How to:
Start in a bodyweight squat, then explode upward, jumping as high as possible. Land softly and descend back into a squat before your next rep. Use arms for balance and drive.

4.  Incline Dumbbell Fly

Sets: 3 Reps: 8
Upper-body strength is especially critical for 10m divers, according to Matty Lee.

How to:
Set a bench at a 30–45° incline. With a dumbbell in each hand, begin with arms above your chest, then open slowly into a wide arc. Stop before your elbows go too far past your chest. Squeeze your pecs to return.

5. Lat Pull-Down

Sets: 3 Reps: 8
Reinforces shoulder control and strength for balance, swing, and water entry

How to:
Using a wide overhand grip, pull the bar down to your chin level while keeping your chest up and back straight. Focus on squeezing your lats. If grip is weak, reduce weight to avoid compromising form.

6. Barbell Hip Thrust

Sets: 3 Reps: 8

“Training my hamstrings and glutes helps me to generate a good jump off the board.” – Matty Lee, via Coach Web

How to:
With your upper back supported on a bench, rest a barbell across your hips. Drive through your heels and lift your hips until they form a straight line with your shoulders and knees. Squeeze your glutes at the top, then lower under control.

7. Reverse V Plank (Core Stability)

Inspired by Maria Marconi’s pre-season training

How to:
Begin in a traditional plank, then slowly raise your hips to form a shallow inverted V. Focus on shoulder and core control. This movement strengthens isometric tension and body-line awareness.

Training Notes:

• In pre-season, go heavier with fewer reps to build strength.

• In the competition phase, reduce load and focus on power maintenance and freshness.

• Prioritize movement quality over heavy loading, especially for joint health and long-term consistency.