🧠 Objective
Improve functional strength, thoracic mobility, and core stability to perform better in apnea.
🏋️ Routine applied 2 to 3 days/week
Short, focused sessions with controlled tempos and smart rest.
🫁 Thoracic mobility & posture
Drills for rib cage, back and shoulder: more range, less strain.
🧱 Core & stability
Anti-rotation/anti-extension for real transfer to the water: more efficient kick and stable alignment.
⏱️ Tempos & progressions
Controlled repetitions, isometrics and gradual overload without "bursting" your CNS.
🔥 Freedive-specific warm-ups
Quick warm-ups that prepare fabric and pattern before breathing/equalizing.
🎥 Guided Content
HD video + session sheet (tempos, series, cues and scales by level).
✅ Level: Beginner–Intermediate
At home or at the gym. Complement your EQ and CO₂/O₂ without interfering with them.
Lab Progress Stories 🫁
Jimmy Sandoval
Creator of The Apnea Lab and certified AIDA instructor , specializing in turning theory into simple and safe actions.
With Jimmy, you train with structure, knowing exactly what to do and in what sequence. His courses provide applied technique and ongoing community support.
His philosophy: Without Pause But Without Haste.
Frequently Asked Questions
For freedivers of all levels (beginners to advanced) and for anyone who surfs, snorkels or swims and wants to enter the water calmly, with better breathing technique and focus.
Use it 15–20 minutes before your session: on dry land or before entering the water. It also works as a morning routine to activate the diaphragm and mind.
No. Just a comfortable space and, if you like, a mat/chair. Everything is guided by video.
Yes. You have a community on Skool , a forum for questions, and regular Q&A sessions with Jimmy where we resolve roadblocks and adjust your routine.
Guided videos and audio, step-by-step structure, and future updates. Unlimited access from your Lab account.