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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.
Seven women of Molchanovs share what draws them to the water, what empowers them below the surface, and the advice they carry for the next generation of divers.
On March 3, 2026, freediver Alexey Molchanov set a new under-ice world record, descending to 91 meters (299 ft) on a single breath beneath the frozen surface of Lake Baikal, the deepest lake on Earth.
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.