Training plans

Week by week, from first breath to depth

Every plan follows the same spine: static first, dynamic second, depth last. You earn the rope.

week 1–4    static 2:00, co₂ tables, equalization
week 5–8    dynamic 50 m, o₂ tables begin
week 9–12   first line dives, CWT to 20 m
week 13+    deepen 5 m per season, never per day

The rule

Depth is a season, not a weekend.