{"product_id":"breath-hold-increase-program-4-week-program","title":"Breath Hold Increase Program (4 week program)","description":"\u003ch3\u003eRead this part first.\u003c\/h3\u003e\n\n\u003cp\u003e\u003cstrong\u003eThis is a dryland program, and that is not a suggestion.\u003c\/strong\u003e Breath-hold training in water can cause shallow water blackout — you lose consciousness without warning, without the urge to breathe, and without any struggle a lifeguard would notice. It kills strong swimmers every year, most of them young and fit, many of them practicing exactly this kind of training alone. Do these sessions on dry land, in a safe place, sitting or lying down. Never in a pool. Never alone in water. Never within thirty minutes of a workout or a swim, which is when your body is least equipped to tolerate it. If you are preparing for a school with a subsurface requirement, practice the in-water work under qualified supervision with a dedicated safety in position — not with this workbook.\u003c\/p\u003e\n\n\u003ch3\u003eNow, what it does.\u003c\/h3\u003e\n\n\u003cp\u003eYou take one measurement, and the workbook writes four weeks from it. A three-stage max hold test — one at 60% effort, one held to contractions, one all out — produces a single number. Every hold and every recovery interval across sixteen sessions is a calculated percentage of that number.\u003c\/p\u003e\n\n\u003ch4\u003eTwo adaptations, trained separately\u003c\/h4\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eCO2 tables\u003c\/strong\u003e hold your breath-hold duration steady while the recovery between reps shrinks — 1:45 down to 0:15 across the set. This trains tolerance to the burn and the contractions, which is what actually makes you quit.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eO2 tables\u003c\/strong\u003e hold recovery steady while the breath-hold climbs rep after rep. This trains your tolerance to genuine oxygen debt.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eGeneral tables give way to specific tables\u003c\/strong\u003e in the back half, where clock recovery is replaced by breath counts — three breaths, then two — to mimic a real surface interval instead of a comfortable rest.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch4\u003eWhat is inside\u003c\/h4\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eFour weeks, four sessions a week,\u003c\/strong\u003e sixteen tables in total, each with its rep, hold and recovery laid out.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA stated physiological target for each block:\u003c\/strong\u003e oxygen capacity, oxygen utilization, and CO2 tolerance.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA retest at the end\u003c\/strong\u003e that reseeds the entire program, so the workbook is reusable rather than a one-time read.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDesigned to sit alongside your other training,\u003c\/strong\u003e not replace it — the sessions are short and pair with an existing RLP program.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch4\u003eWho this is for\u003c\/h4\u003e\n\n\u003cp\u003eCandidates for any pipeline with a dive or subsurface component, freedivers and spearfishers building tolerance on land, and athletes who want a measurable, progressive approach to breath control instead of holding their breath in the shower and hoping.\u003c\/p\u003e\n\n\u003ch4\u003eSpecifications\u003c\/h4\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eFormat:\u003c\/strong\u003e Excel workbook (.xlsx), auto-calculating. Printable.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLength:\u003c\/strong\u003e 4 weeks · 4 sessions per week · retest at the end\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eInput:\u003c\/strong\u003e one max static breath hold\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eEquipment:\u003c\/strong\u003e a timer and a safe place to sit or lie down. Nothing else.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDelivery:\u003c\/strong\u003e instant digital download\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003e\u003cem\u003eThis is a training tool, not medical advice. Do not perform breath-hold training in or near water. Do not perform it alone. Do not perform it within thirty minutes of exercise. If you have any cardiovascular or respiratory condition, or are pregnant, do not use this program without clearing it with your physician first.\u003c\/em\u003e\u003c\/p\u003e","brand":"RunLiftPerform.com","offers":[{"title":"Default Title","offer_id":48681130459456,"sku":"","price":29.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0875\/0304\/4928\/files\/32_Breath-Hold-Increase.png?v=1786932779","url":"https:\/\/www.runliftperform.com\/products\/breath-hold-increase-program-4-week-program","provider":"RunLiftPerform.com","version":"1.0","type":"link"}