Prepare Your Body, Equalisation, and Mind for Deeper, More Confident Freediving
 
Want to feel more prepared before your next depth block?
 
The Depth Adaptation Training Plan is a 4-week dry training system for freedivers designed to help you build the physical and mental foundations for better depth performance, without needing constant water access, a dive buddy, or endless painful CO2 tables. It includes 12 guided dry routines focused on the key limiting factors that hold divers back at depth, including equalisation, diaphragm mobility, thoracic flexibility, CO2 tolerance, glottis control, visualisation, and mental readiness.
 
This is not just another generic apnea plan.
 
It is a smarter, more targeted approach to helping you feel more relaxed on the line, more confident during descents, smoother with equalisation, and more physically prepared for deeper diving. The plan is built around just 3 sessions per week, making it realistic, sustainable, and easy to follow alongside your normal life and water training.
 
Who this is for
This plan is for freedivers who:
want to prepare for an upcoming depth trip or dive block
struggle with equalisation, tension, or chest tightness at depth
feel like their body or mind is holding them back
want a productive way to improve even when they do not have regular depth access
are sick of forcing max effort breath holds and want a more effective system
 
Whether you are chasing your next PB, trying to feel calmer during deeper dives, or simply want to show up better prepared, this plan gives you a clear structure to work through.
 
The transformation
By the end of this 4-week plan, you will have a stronger foundation in the areas that matter most for depth:
better diaphragm and rib cage mobility to support easier equalisation
improved EQ awareness and sensitivity so you use less pressure and waste less air
more comfort with CO2 and contractions so discomfort does not control your dive
greater glottis control and mouthfill preparation for deeper progression
stronger mental preparation and confidence through guided visualisation and mindset work
a more relaxed, depth-ready body and nervous system before your next trip or training block
 
This plan is built on the idea that confidence comes from preparation. When your body feels ready, your mind follows.
 
What’s inside
Inside the program, you’ll get:
a 4-week progression
12 structured dry training routines
flexibility work for thoracic mobility, diaphragm function, and reduced residual volume
targeted equalisation drills for awareness, sensitivity, glottis control, and deeper adaptation
CO2 tolerance sessions to build calm under discomfort
mental preparation tools including visualisation and pre-dive routine building
apnea walks, comfort tables, contraction work, and mindset training
bonus material to help prepare for mouthfill development and deeper equalisation work
28 pages of knowledge
 
Why this plan is different
A lot of freediving training plans focus too heavily on numbers.
 
This one focuses on the things that actually help divers unlock better dives:
confidence, relaxation, equalisation efficiency, physical preparation, and mental control.
Instead of smashing yourself with hard tables every day, this plan helps you train with purpose. It is designed to support the systems that influence depth performance, so that when you get back in the water, you feel more capable, more relaxed, and more ready to perform.
 
Created by Curtis Tredway
 
This plan was created by Curtis Tredway, one of Australia's top freediving instructor who has worked with 1000+ divers, and whose approach is shaped by both hands-on teaching experience and exposure to elite-level freediving. The training plan draws on lessons from world-class athletes and focuses on helping real divers progress in a way that is sustainable, individualised, and confidence-building.
 
Perfect for divers wanting to improve:
depth adaptation
freediving equalisation
CO2 tolerance for freediving
mental training for freediving
mouthfill preparation
dry training for freediving
freediving flexibility and diaphragm mobility
 
Product summary
Product: 4 Week Depth Adaptation Training Plan
Format: Digital training plan / PDF
Length: 4 weeks
Structure: 3 sessions per week
Focus: Equalisation, flexibility, CO2 tolerance, mindset, glottis control, depth preparation