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In Part I of How to Build an Effective Dry Routine for Freedivers, we talked about the importance of dry training in your regular routine and how to classify the different aspects of freediving training. You also had some good routines to start incorporating into your regular training. Now, we will talk about more advanced routines that are essential to evolve as an athlete and as a freediver.
It is no secret that whether you’re a professional athlete or a recreational freediver, dry training is important, and how much improvement you can get from your well-structured routine.
Where most freedivers get stuck isn’t whether or not to train dry (on land, outside of water), but how to build the routine and where to focus. So let’s break down how to create a solid dry training routine that you can seamlessly integrate into your overall training program.
As a sports dietitian and freediving athlete, I’ve seen firsthand how good nutrition, especially protein, can transform base training. Especially in pre-season, when pool, gym, and dry training pile up, muscles are under repeated stress. Protein supports repair, adaptation, and recovery, so when freedivers transition into depth training, the body is stronger, more resilient, and better prepared.
Freedivers quickly learn that breathwork improves lung capacity and relaxation. But the right breath practices can also improve your ability to equalize.
Winter Olympian Kirsty Muir is using freediving as a powerful mental performance tool to gain a competitive edge at Milano Cortina 2026. From static breath-holds to depth training, she applies nervous system regulation and CO₂ tolerance techniques to stay calm, focused, and composed under Olympic pressure.