Hi, TheBow. Great goal you’ve got!!!
I’d break it down to what it’s going to take you to get accepted and do your job and also take a look at your weak points.
Never having been a clearnce diver, nonetheless, I’d think cardiovascular fitness would be a must. So be sure to include at least (but no more than) four High Intensity Interval Training (HIIT) sessions. Just do a search on the www.t-mag.com search engine, which will search past articles. HIIT will also help you achieve your lower BF goals.
Second, I’d go for all-out strength. Do a search for Joel Marion’s Ripped, Rugged & Dense 5x5 program. The heck with looks and size you need maximal strength in the larger “basic” movements; i.e., compound multi-joint exercises like deadlifts, squats, overhead presses of any description, pullups, bench presses, bent-over rows and the likes.
Third, learn and incorporate some of the Olympic lifts. You’ll build explosive speed as well as strength.
Fourth, your weight-bearing/training program will only complement your body recompositioning goals. I’m not sure I’d go for really, really low BF percentages if I wanted to be a diver. You’ll definitely benefit from some more insulation. However, droping to 10% BF will make you lean and mean and quicker on your feet. Advice? Do a search through the articles for Berardi and read anything and everything the man’s ever written. You couldn’t put your trust in a better, more knowledgable person.
Finally, as it relates to your weak points, you’ll have to do a self-assesment. From there do a search and prioritize those exercises which will strengthen your weak points.
Good luck to you!!!