A training program for the intermediate freediver

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

Weeks 1–2: breathing technique

Full focus on ideal breathing before the dive. Full-exhale exercises, a 3-minute dry breath-hold, and daily box breathing.

Weeks 3–4: glide and efficiency

Long-glide exercises in the water with the fewest fin kicks. The goal: make every kick push you farther.

Weeks 5–6: developing depth

Increase depth by 2 meters every week while keeping full calm. Do not increase if you feel any tension.

Weeks 7–8: free fall and full depth

• Training in free fall from 15 meters
• Developing equalization skill at depth
• Reaching the target depth with full calm and relaxation

Success indicators

At the end of the program you should reach a depth at least 10 meters deeper than the start, with an in-water hold time of no less than two minutes.

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Regularity in the program matters more than its intensity. Continuity builds the body better than intense, interrupted sessions.