Gym Work That Pays Off on the Bottom

Updated July 2026 · 10 min read · Tifton training block

Spearfishing at 100+ feet and dragging a deer out of a South Georgia bottom aren't separate sports. Same engine, different season. This is the simple plan I use between Forgotten Coast weekends and fall hunts — not bodybuilding, not Instagram cardio.

What the work has to prepare you for

• Long surface swims with gear and current
• Repeated descents — kick hard, settle, work, surface, recover
• Hauling — fish, coolers, packs, and sometimes meat
• Travel fatigue — 3–5.5 hour drives from Tifton before you even hit the water

Weekly template (4 days)

• Day 1 — Legs + carry: Squats or goblet squats, Romanian deadlifts, farmer carries 40m × 4, calf work
• Day 2 — Cardio + breath: 30–40 min bike/row/swim; optional CO2 tables only if you're trained and supervised
• Day 3 — Upper pull + grip: Pull-ups or lat pulldowns, rows, face pulls, farmer holds, gun-handling grip work
• Day 4 — Hike or ruck: 3–5 miles with 20–30 lb pack; hills if you have them

Rest days are not optional when you're diving deep the next weekend. Sleep and hydration beat an extra gym session.

Pre–St. Pete Open block (4 weeks out)

1. Add 1–2 interval swim or pool sessions per week
2. Increase ruck weight slightly — don't spike volume and intensity the same week
3. Cut junk volume (endless isolation sets) — keep big movements
4. Practice packing and travel logistics so tournament week isn't chaos

Tournament diving from Tifton means long drives. Recovery matters as much as peak fitness. Full travel notes: St. Pete Open guide.

Pre–hunting season

Swap some pool work for hill walks and stand-sit drills. Practice shooting positions after a short hike so your heart rate isn't a surprise. Full checklist: hunting season prep.

Minimal gear that helps

• A pack you can ruck in (same one you hunt with if possible)
• Pull-up bar or gym access
• Resistance bands for travel weeks
• Jump rope or bike for rainy Tifton days

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