An underwater brawl

What do you call a melee of big-wave surfers, NFL stars, pro swimmers, and armed forces vets vying for control of a foam toy at the bottom of a pool? Underwater torpedo.

PRIME HALL is in the deep end, keeping a death grip on an oblong kiddie pool toy as two pro football players grab at his ankles and an MMA fighter bodylocks his waist. Hall shakes them off, backflips, and launches the toy through the small goal on the bottom of the pool—all on a single breath. A former Marine Corps officer, Hall is the founder of the Underwater Torpedo League, the pro arm of a sport that’s akin to submerged rugby (see rules on the next page). “It can look like a free-for-all,” Hall says. “But it is controlled chaos.”

Underwater torpedo requires conditioning, endurance, and calm—which is why it’s become a preferred way for pro athletes to amplify their fitness. Here’s how to get in on the action.

BUILD LUNG CAPACITY: FREESTYLE BREATHING LADDER Perform 2 rounds of the following, with a 30-second

FOR EXPLOSIVE POWER: BURPEE BOTTOM OUT

Stand at the edge of pool’s deep end. Step into water, body forming a straight line, to sink to bottom of pool. Land in a squat and touch hands to bottom. Push off hard through feet to propel to surface as quickly as possible. Climb out of pool and repeat for 9 reps. As you get stronger, add reps until you reach 20.

STRENGTHEN UPPER BODY: GUTTER-UPS

Jump into deep end, then paddle to side and grip pool edge. Maintaining grip, take a deep breath, and go underwater, locking out arms so body is parallel to pool wall. In a swift movement, pull chin up to the ledge, then hoist torso out of water like you’re getting out of the pool—hands on the pool deck, arms locked out, shoulders over hands, belly touching pool edge. Gently lower into the water for 1 rep. Repeat up to 30 reps total or until fatigued.

IMPROVE VO2 MAX: UNDERWATER DUMBBELL CARRY Drop a heavy (30 to 50 pound) dumbbell into deep end of the pool. Take a huge breath, inhaling through mouth, then continue to inhale through nose to open the diaphragm and fill entire chest. Step into water, toes pointed, sweeping arms above head to propel to bottom of pool, and grab dumbbell. Lean forward and walk along pool bottom for as long as you can (as shown). Release air little by little to extend time underwater, and drop dumbbell and surface when necessary. Rest up to

5 minutes and repeat. Start with 2 reps, building up to 4 reps. On the last rep, walk dumbbell to shallow end to remove from pool.