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4-Week Static Apnea Challenge

Breath-hold training is the foundation of all types of freediving. ⁠

No matter the discipline or type of diving you’re doing, you’re going to need to hold your breath, right?⁠

Whether you're looking to increase your confidence with static apnea and improve your overall breath-hold, or you'd like to have a structured plan that can give you consistency and the motivation to succeed. With our Static Apnea 4-Week Plan, you will have everything you need to get results without suffering through enormous contractions and feeling panicked by an urge to breathe.

Overcome Your Mental Blocks and Challenge Yourself to Set a New Static Personal Best in Just 4 Weeks! Are you in?

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JOIN THE CHALLENGE FOR JUST $29

By joining the challenge, you will receive...

A WEEK BY WEEK PERIODISED PLAN TO IMPROVE YOUR BREATH-HOLD TIME AND TIME AGAIN.

Unlike, conventional STA table exercises, this program is designed to generate an increase in your apnea fitness, peaking at the end of 4 weeks.

4 TYPES OF BREATH-HOLD TABLES FOR MAXIMUM RESULTS

With the use of 4 different kinds of tables, each with their own benefit, and a precise increase in overall training stress, your body and mind will adapt to the demands of the program, and produce fitness for a 1-rep max STA.

% BASED BREATH-HOLD TABLES FOR DIVERS OF ANY LEVEL

Whether you're new to breath-hold training or you've got some experience with static tables. You will get results by simply following the percentage-based exercises -- without suffering through uncomfortable contractions and exhausting yourself!

DETAILED INSTRUCTIONS FOR PERFORMING EACH BREATH-HOLD EXERCISE

An easy to follow schedule, telling you when to do each table, and how to do it; hold times, recovery times, number of repetitions.

INVITES TO SHARE YOUR PROGRESS AND BE PART OF THE CHALLENGE HALL OF FAME

Every week we will share our progress and invite you to do the same -- be part of a community of freedivers all taking part in the challenge. There's never been a better time to set yourself a new breath-hold personal best!

only $29

** For best results, we recommend only doing this if you aren't doing any other type of breath-hold training (depth or pool) in January.

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Here's reminder of what you get...

  • 4 Week Fully Periodised Static Plan
  • Calander With Weekly Schedule
  • 4 Types of Breath-Hold Tables (CO2/ O2)
  • Detailed Instructions For Each Exercise
  • Weekly Email & Messenger Support
  • A Comfortable Challenge Helping You To Set A New PB Or Improve Your Breath-Hold Without The Struggle.

THIS COULD BE YOU!

Got Questions? We've Got Answers...

How does the programming work?

Applying the principles of sports science, we will slowly increase your average breath-hold time over a 4 week period helping you to get you more and more prepared to do your max. To compensate for this increase in breath-hold time, the number of breath-holds per session slowly decreases week after week to make sure you're recovering well and not stressing your nervous system too much and making it too hard. By following the plan by the end of the 4th week, you will feel confident in doing your 1-rep max and setting a new personal best.

Why shouldn't I do a max breath-hold every week?

Realistically if you're doing a max breath-hold, you can only really do one of these per session and only a few times a week. Now, if you want to improve, you need to do enough training volume, which means multiple breath-holds per session, session after session, week after week. So by only doing a max, you're not doing enough training to make the necessary improvements; therefore, you need to drop the intensity so that you can do enough breath-holds to allow you to make the adaptations you need.

Can I start this whenever I want?

Absolutely! It's designed to fit in with your individual training. We have people taking the challenge worldwide, all doing it in different time zones and months of the year. Once you download the plan, you can get started whenever you want and then simply follow the weekly schedule to complete the programme.

What if I miss a session or a week?

There are four sessions per week, and you get to decide what days of the week you do them on. If you miss a session, roll it over to your next training day and continue from there. If you miss a whole week, you will likely need to start over to maximise your chance of success. Remember, consistency is key to making the adaptations you need to improve.

Can I do other training around the plan?

Yes, it is possible to do pool or depth training around this plan. However, to avoid over-training, we only recommend doing a maximum of four breath-hold sessions per week. For example, using the plan, you can do two dry breath-hold sessions +two pool sessions, making four in total. If you do this, spread your dry sessions over a more extended period, like 6-8 weeks.

How do I schedule the sessions?

We recommend spreading out the sessions as evenly as possible throughout your week. You could do either one day on, one day off, or two days on, two days off, whichever you prefer.

What warm-up should I do?

For the general and specific CO2 tables and general O2 tables, we recommend taking at least 4-5 minutes to relax and breathe before starting. Take time to get calm. For the specific O2 table, we recommend the same thing + we suggest adding 1-2 relaxed breath-holds up until your first contraction to help get in the zone before doing the target breath-holds.

How should I do my recovery breathing?

Take five deep recovery breaths after every single table. Then, after taking these recovery breaths, you can breathe normally and just relax until your timers tell you to do your next breath-hold.

How should I set up my timers?

To set up your breath-hold sessions in the easiest possible way, we recommend using an app that's a customisable interval timer. We use 'Interval Timer', which allows you to set your breath-hold times and recovery times for each table. Then you press 'play', and it alerts you when it's time to hold your breath and when it's time to rest.


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