Month Start Date 12/3/2019

Month End Date 1/4/2020

Key
1 Very Easy
2 Some Work, No Stress
3 Manageable
4 Manageable but difficult
5 Impossible

Day 1, 03.12
Morning Even
Type 1 Type
Warm-up Exercise Cool Down Warm-up

Day 2, 04.12
Morning Even
Type Type
Warm-up Exercise Cool Down Warm-up

Day 3, 05.12
Morning Even
Type - Type
Warm-up Exercise Cool Down Warm-up

Day 4, 06.12
Morning Even
Type - Type
Warm-up Exercise Cool Down Warm-up
 Day 5, 07.12
Morning Even
Type - Type
Warm-up Exercise Cool Down Warm-up

Day 6, 08.12
Morning Even
Type - Type
Warm-up Exercise Cool Down Warm-up

Day 7, 09.12
Morning Even
Type - Type
Warm-up Exercise Cool Down Warm-up

Day 1, 10.12
Morning Even
Type - Type
Warm-up Exercise Cool Down Warm-up

Day 2, 11.12
Morning Even
Type - Type
Warm-up Exercise Cool Down Warm-up

Day 3, 12.12
Morning Even
Type - Type
Warm-up Exercise Cool Down Warm-up
 Day 4, 13.12
Morning Even
Type - Type
Warm-up Exercise Cool Down Warm-up

Day 5, 14.12
Morning Even
Type - Type
Warm-up Exercise Cool Down Warm-up

Day 6, 15.12
Morning Even
Type - Type
Warm-up Exercise Cool Down Warm-up

Day 7, 16.12
Morning Even
Type - Type
Warm-up Exercise Cool Down Warm-up

Day 2, 17.12
Morning Even
Type - Type
Warm-up Exercise Cool Down Warm-up

Day 3, 18.12
Morning Even
Type - Type
Warm-up Exercise Cool Down Warm-up
 Day 4, 19.12
Morning Even
Type - Type
Warm-up Exercise Cool Down Warm-up

Day 5, 20.12
Morning Even
Type - Type
Warm-up Exercise Cool Down Warm-up

Day 6, 21.12
Morning Even
Type - Type
Warm-up Exercise Cool Down Warm-up

Day 7, 22.12
Morning Even
Type - Type
Warm-up Exercise Cool Down Warm-up

Day 1, 23.12
Morning Even
Type - Type
Warm-up Exercise Cool Down Warm-up
 Day 2, 24.12
Morning Even
Type - Type
Warm-up Exercise Cool Down Warm-up

Day 3, 25.12
Morning Even
Type - Type
Warm-up Exercise Cool Down Warm-up

Day 4, 26.12
Morning Even
Type - Type
Warm-up Exercise Cool Down Warm-up

Day 5, 27.12
Morning Even
Type - Type
Warm-up Exercise Cool Down Warm-up

Day 6, 28.12
Morning Even
Type - Type
Warm-up Exercise Cool Down Warm-up

Day 7, 29.12
Morning Even
Type - Type
Warm-up Exercise Cool Down Warm-up

Day 4, 30.12
Morning Even
Type - Type
Warm-up Exercise Cool Down Warm-up

Day 5, 31.12
Morning Even
Type - Type
Warm-up Exercise Cool Down Warm-up

Day 6, 01.01
Morning Even
Type - Type
Warm-up Exercise Cool Down Warm-up

Day 7, 02.01
Morning Even
Type - Type
Warm-up Exercise Cool Down Warm-up
 Evening
Type 1
Exercise Cool Down

Evening
Type -
Exercise Cool Down

Evening
Type -
Exercise Cool Down

Evening
Type -
Exercise Cool Down
 Evening
Type -
Exercise Cool Down

Evening
Type -
Exercise Cool Down

Evening
Type -
Exercise Cool Down

Evening
Type -
Exercise Cool Down

Evening
Type -
Exercise Cool Down

Evening
Type -
Exercise Cool Down
 Evening
Type -
Exercise Cool Down

Evening
Type -
Exercise Cool Down

Evening
Type -
Exercise Cool Down

Evening
Type -
Exercise Cool Down

Evening
Type -
Exercise Cool Down

Evening
Type -
Exercise Cool Down
 Evening
Type -
Exercise Cool Down

Evening
Type -
Exercise Cool Down

Evening
Type -
Exercise Cool Down

Evening
Type -
Exercise Cool Down

Evening
Type -
Exercise Cool Down
 Evening
Type -
Exercise Cool Down

Evening
Type -
Exercise Cool Down

Evening
Type -
Exercise Cool Down

Evening
Type -
Exercise Cool Down

Evening
Type -
Exercise Cool Down

Evening
Type -
Exercise Cool Down

Evening
Type -
Exercise Cool Down

Evening
Type -
Exercise Cool Down

Evening
Type -
Exercise Cool Down

Evening
Type -
Exercise Cool Down
Routines

Name Description

PHASE 1 - NERVOUS SYSTEM TRAINING - 10 DAYS

HIGH VOLUME LOW INTENSITY. YOU
CAN PROLONGUE THE PHASE AS LONG AS YOU
CONQUER THE OBJETIVES

Nose breathing 5min - Relax 10

WET ROUTINE,
Static Breathing Cycles
RELAXATION TABLE x2
Hold to 5th contractions
per week
Repeat with 20,30,40,50,60,70 cycles

Nose breathing 5min - Relax Static

Breathing for 2 min Full
STRETCHING PHASE 1
exhale, pull diaphragm, arms up, hold 20s
x4 per week
Repeats with 30s,40,50,60s etc …... Total of 10 Holds Lay
down, max rest 1 min static breathing

Nose breathing 5 min - Relax 3

DRY ROUTINE PHASE 1 minutes of Static Breathing Then Hold 3 minutes repeat
VOLUME TABLE 5 to 10 times. You shouldn't have real contractions, none or
2x per week very little one only.

CARDIO TRAINING x2 week Running,Swimming,Cycling at very low intensity for 30min

PHASE 2 - CO2 TOLERENCE AND HYPOXIA - 10 DAYS

MIDDLE VOLUME AVERAGE INTENSITY

Nose breathing 5min - Relax 10

Static Breathing Cycles and Hold to 30st Contraction
WET ROUTINE
20 Static Breathing Cycles and Hold to
Contraction Up Table
60s Contraction 30 Static Breathing Cycles and Hold to
2x per week
90s Contraction 40 Static Breathing Cycles and Hold to
120s Contraction
 Nose breathing 5 min - Relax
WET ROUTINE 2 Hold 1 minute
BREATH CO2 TABLE x1 Exhale,One breath, Inahle
per week Hold 1 minute
Repeats 10x

Nose breathing 5min - Relax

DRY ROUTINE Hypoxia
Static breathing for 2min Full
TABLE x2
exhale Hold to Maximum Repeat x6

STRETCHING PHASE 2
Molchanov Gymnastics + 10 Hold Foam Roller
x4 times per week

CARDIO TRAINING x1
Same as phase 1 but 45min to 60min if possible
per week

PHASE 3 - SLOWLY GETTING TO PERSONAL BEST AND

MORE - LOW VOLUME BUT HIGH INTENSITY - 10 DAYS

WARM UP 1
Nose breathing 5min
IN WATER ROUTINE MAX Static Breathing 2 minutes FRC
ATTEMPTS x3 week Hold to very 1st discomfort Repeat twice,
Packing Stretching, Max attempt x2

WARM UP 2
Nose breathing 5min 10
Ventilation cycles Hold to 30s contractions 20
Ventilation cycles Hold to 30s contractions 30
Ventilation cycles Hold Max x2

NO WARM UP 3 Nose
breathing 5min 4min
Ventilation Hold your
breath MAX straight up x2 or x3

STRETCHING PHASE 3 Inhale,Pack,Push abs forward 20s, Push chest upward 20s
PACKING STRETCHING Repeat 20 times while increase packing
 CARDIO WORKOUT NONE

2 meals per day only

Breakfast and Diner with vegetable and fruits
DIETING PHASE 3 ONLY In between water only
Reduce calories every day.

Vitimin C 1g per day

Folic Acid 1 pill per day Iron
Supplements 40mg per day Vit B
Complex Antioxydant
Such as Vit A
 * Static Breathing: 90% inhale, 60-70% exhale, 4,5 seg in and out,
gentle force exhale with the F sound

Type Goal Safety

body
conditionning
The goal of phase 1 is to delay contractions
high volume low
co2

Get use to
No safety needed dry, safety needed in water. Your goal is to delay
In water Ventilations and
contractions to 3.30 to 4min.
delay contractions

Small contractions is okay. Big is not allowed. Pull the diaphragm up

Flexibilty to handle
Dry gently, it should never be painful. The goal is get the lower half of
contraction later
ribcage + diaphragm as flex as possible. Your goal is a 2 min hold

body conditionning Listen music or watch a movie. You can increase the breath hold time
Dry high volume low by 15s when it becomes to easy. Your goal is to do 3.30 to 4min x5 with
co2 3min interval

Cardio Vascular
Training + flushing
You can do this as a cool down routine after your jutjisu for exemple. Try
free radicals off
to loose 0.5 kg during phase 1
blood by loosing
fat

Slowly getting
Do not traumatise your nervous with Co2. Never push to 100%.
In water use to
Slowly do each exercise from 50%,60,70,80% pushing abilities.
contractions

Level 0 - no contractions Level 1 -

Getting use to 3
Baby contractions Level 2 -
In water level of
Teenager contractions Level 3
contractions
Mariage contractions (forbitten in phase 2)
 Increase slowly and never go to L3 contractions. When it's easy leave
In water Co2 tolerence your arms down, when it's hard you can have 1 or 2 hands on the pool
or buy for confidence. Your goal is to do 2min x10

Building more red Look at your Timer at the end of the breath hold
blood cells and get After your recovery breath try to remember the time
Dry the nervous If you do, you don’t push enough
system use to NEVER IN THE WATER
hypoxia Small contractions are allowed, Level 3 are not. Goal is to do 3min

Getting the higher

half of your rib For the Foam Roller, no pain is allowed. Exhale less than full exhale if
Dry
cage as flex as pain comes during exercise. Little soreness the next day is okay.
possible

Try to loose 0.5kg during phase 2

NEVER INCREASE MORE THAN 15s EVEN IF IT FEELS GOOD

The nervous sytem can not be traumatise by 1 lucky push

Best warm ups to

Be careful with FRC warm ups, contractions are very very small for
delay contractions
In water some people. Don't push hard at all. FRC warm up is perfect for people
without getting
who wants to delay their contractions to max
mentally tired

Best warm up for

people that needs
In water
to get use to
contraction feeling

Nest warm up for

people that doesnt
In water
need to delay
contractions

Getting the heart

to adapt strokes
stretching No pain allowed, go gently with this. Always laying down on your back
and blood
pressure
 Muscles needs to be fully rested, to avoid using O2 and the increase of
food intake. The goal is too slow down the metabolism for 7 to 10 days.
All the muscle mass and weight will come back in 7 to 10 days as soon
as Phase 3 is done

VERY IMPORTANT. You need to loose 2KG. Contractions will come

Reduce
later and will be much slower, your body will slowly use less and less
metabolism
oxygen. It makes static 2x easier.

Keep blood
alkaline
Student Profile

Personal
Max relaxation
Best(min)

A 3.00
B 3.20
C 4.00
D 5.00
E 5.20
F 6.00 Press TAB key from keyboard to enter new row automatically and it will aut

7.00

6.00

5.00

4.00

3.00

2.00

1.00

0.00
A B C D

Personal
empty lung stretching
Best (sec)

A 100
B 130
C 200
D
E
F

250

200
 250

200

150

100

50

0
A B C D

Personal
10 reps dry with 3 min
Best (sec)

A 60
B 70
C 90
D 80
E 120
F 200

250

200

150

100

50

0
A B C D
 50

0
A B C D

Personal
Hypoxia table
Best (sec)

A 20
B 20
C 40
D 50
E 60
F 70

80

70

60

50

40

30

20

10

0
A B C D

Personal
Max attempts
Best (m)
A 20
B 20
C 40
D 50
E 60
F 70

80

70
 80

70

60

50

40

30

20

10

0
A B C D

Personal
Best (m)
A 20
B 20
C 40
D 50
E 60
F 70

80

70

60

50

40

30

20

10

0
A B C D
10

0
A B C D
row automatically and it will auto reflect on graph.

D E F
D E F

D E F
D E F

D E F
D E F

D E F
D E F
STUDENT PROFIL

Name Age Weight Height Goal Dry PB

Francesco Evaluation 38 70 181cm 6min+

 Open water
1st breathing Comfort Pool training Dry training
Pool PB training per
contraction style Zone per week per week
week

5.30 2ish min tidal+4/5 chest 4.30 to 4.50 2 3 0

Major Limits packing Diet cardio suits supplement education

urge to breathe Molchanov

None 2mn none
and hypoxia base training