A training program for the intermediate freediver

Moving from intermediate to advanced requires a regular program that balances the development of technique and physical strength.

Weeks 1-2: Breathing Technique

Focus completely on perfect breathing before diving. Complete exhalation exercises, holding the dry breath for 3 minutes, and daily box breathing.

Weeks 3-4: Glide and Efficiency

Long gliding exercises in the water with the fewest fin strokes. The goal: Make every stroke push you further.

Weeks 5-6: Developing Depth

Increase the depth by 2 meters every week while maintaining complete calm. Do not increase if you feel any tension.

Weeks 7-8: Free fall and full depth

• Free fall training from 15 meters
• Developing the skill of leveling in depth
• Reach the target depth with complete calm and relaxation

Indicators of success

At the end of the program, you must reach a depth of at least 10 meters deeper than at the beginning, with a holding time in the water of no less than two minutes.

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Regularity in the program is more important than its intensity. Continuity builds the body better than intense intermittent sessions.