Freedivers have an unbelievable capacity to get better when they practice correctly. For most of them, it’s not that they don’t want it enough, or that they aren’t putting in the effort, but rather, that they aren’t using the right tools and habits to get the most of themselves each day in the water.

Mesocycle is a training phase in the annual training plan that consists of 3 – 6 microcycles (weeks). A mesocycle refers to the main training target for particular period (i.e. anaerobic power, muscular endurance, etc.) that the goal is to be developed.

A freediver whose body is in good physical condition will be able to adapt quickly to the effects of hypoxia and hypercapnia. On the contrary, freedivers with a lower level of physical fitness should repeat every mesocycle 2 (or even 3 times!) before they increase the training load.
An individual training program based on gradual growth of hypoxic load (shorter rest intervals or greater number of repetitions) will help you progress step-by-step and avoid exhausting your body’s resources.

Training sessions should be safe and fun. Practicing less times per week means that your mesocycle will take more time. If you interrupt your training cycle for any reason (other than health issues), you may start the mesocycle from the beginning or continue training, if the break was short. If interruption of training was caused by health problems, you should restart your training from the previous mesocycle.

A training program is meant to function as a guideline. As you gain experience, you may adjust it according to your training goals and objectives, whilst taking into account the relevant safety rules and rest intervals. Other technique exercises and mental habits can be used to complement your training sessions and start training at a higher level.

“Be prepared to be prepared” and do the “impossible” without dramatically changing your life – the skills needed to optimize yourself are all within you! Gain access to VIP personal training, small group training sessions, or one on one online coaching, aligned with the highest standards, with accomplished breath-hold specialized physiologists, sports scientists, professional coaches, trainers, and champions.

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Photo by Sandy Orka

Vassilis is a passionate and knowledgable freediving and spearfishing trainer.