FREEDIVING TRAINING PLANS

We are offering various solutions for freedivers, swimmers and other athletes who wants to boost their apnea performances by diving longer, further and deeper.  You can choose from subscription based programs to exclusive 1:1 coaching for recreational and elite athletes.

 

NEVER FREEDIVE ALONE!

Any kind of breath-hold activity requires supervision from a skilled buddy or a lifeguard!

Recreational

€34

/ month paid at once
  • 1-2 pool sessions/week
  • 1 dry session/week
  • Individual adjustments
  • Depth training
Prerequisits

0 – 50m DNF

0 – 75m DYN

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Advanced

€44

/ month paid at once
  • 2 pool sessions/week
  • 1 dry session/week
  • Individual adjustments
  • Depth training
Prerequisits

50 – 100m DNF

75 – 125m DYN

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Performance

€59

/ month paid at once
  • 2 pool sessions/week
  • 2 dry sessions/week
  • Individual adjustments
  • Depth training
Prerequisits

75 – 125m DNF

100 – 150m DYN

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Elite

€79

/ month paid at once
  • 2-3 pool sessions/week
  •   2-4 dry sessions/week
  • Individual adjustments
  • Depth training
Prerequisits

100m and more DNF

125m and more DYN

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Static Apnea

€89

/ month paid at once
  • 3-4 apnea sessions/week
  • 2-3 endurance sessions/week
  • Individual adjustments
  • Depth training
Prerequisits

Basic STA training experiances

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Personal 1:1 coaching

€249

/ month paid at once
  • Personal training plans
  • Pool coaching
  • Depth coaching
  • Weekly consultations
  • Competition coaching
Prerequisits

75m and more DNF

100m and more DYN

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RECREATIONAL PROGRAM

  • Are you entering the world of freediving?
  • Are you familiar with basic swimming styles?
  • You don’t have training experiences ?

The goal is to become familiar with no-fins swimming (DNF) style, dolphin (DYN) and freestyle (DYN-Bi Fins) kicks. During the program, you will start using different swimming styles to develop swimming endurance and CO2 tolerance. At the end of the program, you will be comfortable while swimming with higher levels of CO2, improve your swimming technique and increase your tolerance to lactic acid. In the last third of the program you will be doing longer breath-hold dives what will significantly improve your maximum dynamic and breath-hold ability.

  • Prerequisits

    Being able to swim and basic freediving knowledge are welcome.

  • Time requirements

    2 pool and 1 dry session per week, 4h in total per week.

  • Equipment needed

    Access to the pool, swimming training gear, neckweight and nose-clip.

  • Program duration

    6 months (24 weeks + 1 week of peaking performance)

  • Pricing

    34€/month for 6 months (25 weeks) paid in advance or 45€/paid on a monthly (4 weeks) basis.

Check out sample program

ADVANCED PROGRAM

  • Are you familiar with freediving?
  • Do you have some training experiences?
  • Do you want to add structure to your training?

If you already have some freediving experience, sufficient freestyle and breaststroke technique and you want to add structure to your training, well, than this program is perfect for you! You will use your swimming technique to practice advanced freediving skills which will help you to develop high-intensity CO2 tolerance, low O2 (hypoxia) tolerance, your muscles will be able to work more efficiently and it will result in longer and more comfortable dives. The program has 2 pool sessions and one dry session

  • Prerequisits

    You have a PB of at least 50m DNF, 75m DYN and you are able to swim breaststroke and freestyle.

  • Time requirements

    2 pool and 1 dry session per week, 4h in total per week.

  • Equipment needed

    Access to the pool, swimming training gear, neckweight and nose-clip.

  • Program duration

    6 months (24 weeks + 1 week of peaking performance)

  • Pricing

    34€/month for 6 months (25 weeks) paid in advance or 45€/paid on a monthly (4 weeks) basis.

Check out sample program

PERFORMANCE PROGRAM

  • Do you have more than a year of training experience?
  • Do you use advanced freediving gear?
  • Are you interested in performance freediving?

This program is an entry point to performance freedive training. It means you will use advanced equipment like wetsuit, monofin, neckweight and noseclip to perform the workouts. Pool sessions will include high intensity CO2 training, O2 sessions and endurance apnea. Dry sessions bill be divided into dry apnea and strength workouts. At the end of the program you will improve your maximum breathold, endurance and strength. This programs is also very popular among spearfishermen.

  • Prerequisits

    You have a PB of at least 75m DNF, 100m DYN and you are able to swim freestyle and breaststroke. Meeting minimum requirements will help you achieve the best results after completing the program.

  • Time requirements

    2 pool and 2 dry session per week, 6h in total per week.

  • Equipment needed

    Access to the pool, swimming training gear, neckweight, nose-clip, wetsuit and monofin.

  • Program duration

    6 months (24 weeks + 1 week of peaking performance)

  • Pricing

    59€/month for 6 months (25 weeks) paid in advance or 75€/paid on a monthly (4 weeks) basis.

Check out sample program

ELITE PROGRAM

  • Are you interested in the athletic side of freediving?
  • Are you looking for a training program for the international freediving competitions?
  • Do you want to keep progressing and overcoming your limits?

This program is the highest tier from all our subscription based programs. It includes pool, strength and dry apnea trainings packed in the set of smart training cycles. The content is designed for a freediver who wants to systematically train for the big international competitions. The training cycles will provide a guidance to peak your performance on the desired dates. By following this program you will improve your hypoxic tolerance, dive strategy, mental game and performance technique which will lead to longer and safer dives on the competitionsDoing a maximum performance won’t be as stressful as it was before starting this program and failing muscles will be a thing from the past which will not stop you anymore from reaching full potential on any given day.

  • Prerequisits

    You are familiar with maximum apnea dives, have a sufficient swimming technique and you want to boost your performance to a higher level. PB of at least 100 m DNF, 125m DYN will make this program more efficient and help you take the most out of it.

  • Time requirements

    2-3 pool and 2-4 dry session per week, 10h in total per week, depends on the training period.

  • Equipment needed

    Access to the pool and GYM, advanced freediving gear.

  • Program duration

    6 months (24 weeks + 1 competition week).

  • Pricing

    79€/month for 6 months (25 weeks) paid in advance or 90€/paid on a monthly (4 weeks) basis.

Check out sample program

STATIC APNEA PROGRAM

  • Do you want to focus solely on static apnea?
  • Do you want to push your hypoxic tolerance to the new levels?
  • Do you seek guidance from champions in static apnea?

Static Apnea is a thirteen weeks-long program focused only on static apnea. With this program, you will get five to six sessions per week including dry apnea sessions, pool session and endurance training. We have put in all our knowledge and skills to help you train smarter and achieve your top performance on a specific day of a year when it matters the most! All the sessions can be done dry land, while we still recommend at least one pool session per week. By following this program, static apnea will become your favorite discipline and extraordinary long breathholds will be like a walk in the park.

  • Prerequisits

    Basic static training experiences. There is no minimum time requirement, program can be performed at any level of experience.

  • Time requirements

    1 pool and 4 – 5 dry session per week, 6h in total per week, depends on the training period.

  • Equipment needed

    Wetsuit, noseclip, acess to the pool, jogging equipment

  • Program duration

    3 months (12 weeks + 1 competition week).

  • Pricing

    89€/month for 3 months (13 weeks) paid in advance or 100€/paid on a monthly (4 weeks) basis.

Check out sample program

ELITE PROGRAM + CONSULTATIONS

  • Do you want to personally consult with us after each training cycle?
  • Do you want to discuss challenges and have personal adjustments to the monthly programs?

This program is the best choice for the freediving athletes who wants personally adjusted Elite training programs. Before we start training and then after each month we will conduct 1:1 discussion to set goals, analyze potential barriers and adjust the plan. When do you need personal adjustments? The most common situations are when an athlete is sick or injured, has a limited access to the training facilities or wants to participate a competition in the middle of the training cycle.

  • Prerequisits

    You are familiar with maximum apnea dives, have a sufficient swimming technique and you want to boost your performance to a higher level. PB of at least 100 m DNF, 125m DYN will make this program more efficient and help you take the most out of it. Individual adjustments can help to fine tune it into exact your level.

  • Time requirements

    2-3 pool and 2-4 dry session per week, 10h in total per week, depends on the training period.

  • Equipment needed

    Access to the pool and GYM, advanced freediving gear.

  • Program duration

    6 months (24 weeks + 1 competition week).

  • Consultations

    At the beginning of the training cycle + 1h/month

  • Pricing

    119€/month for 6 months (25 weeks) paid in advance or 140€/paid on a monthly (4 weeks) basis.


PERSONAL 1:1 COACHING

  • Do you want more guidance?
  • Do you want personalised approach?
  • Do you want fastest progress for pool and depth?

Our 1:1 coaching is your full access to all the secrets and knowledge of our world class coaches. They will help you boost your apnea capacity as well as progress in the depth safer and faster that you could ever imagine. We will provide you with an ultimate training plan designed to fit your schedule and goals.

  • Prerequisits

    For everyone who wants individual approach, fast progress and coaching for pool & depth.

  • Time requirements

    Training plans are personalised according to your needs.

  • Equipment needed

    Access to the pool & GYM and advanced freediving & swimming gear.

  • Program duration

    At least 9 months.

  • Pricing

    250€/month for 9 months, 275€/month for 6 months and 300€/month for 3 months commitment.


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