The first training program for the beginner freediver
Suggested 4-week training program to build a strong foundation in freediving.
Building the right foundation in freediving requires regular and gradual training, not intensive and random training.
The first week: breathing and relaxation
Days 1-3
Deep abdominal breathing exercises for 15 minutes daily at home on the floor and learn the difference between thoracic and abdominal breathing.
Days 4-7
Dry breath holding exercises with complete relaxation, start with 1 minute and increase by 10 seconds each day.
The second week: The swimming pool
- Underwater sliding exercises with full exhalation
- Horizontal diving training along the pool
- Balance and neutral buoyancy exercises
Week Three: Diving Techniques
Vertical Diving
Practice vertical diving from the surface to the bottom in a deep pool, focusing on the correct position.
Pressure on the ears
Learn the Manuover Valsava technique to equalize the pressure on the ears when landing.
Week Four: The Sea
- First dive in the sea with a specialized instructor
- Apply everything you've learned in the open water
- Reach a depth of 5 to 10 meters safely
Regularity is more important than intensity in freediving training, as ten minutes a day equals an hour a week.