What is Base Training?

What is Base Training?

By Kristina Zvaritch

Freedivers who have completed a freediving course with the Molchanovs Education System or who are part of the Molchanovs Movement have the opportunity to continue their freediving training after their course is complete. Training in-between courses is important to improve and maintain a wide variety of freediving skills, which is why Base Training was created.

Molchanovs Freediving Training consists of Base Traning, a training program that is individually crafted for four different levels of freedivers, from beginner levels all the way to master level, that encompass a range of skills that will help improve your freediving. It is created by some of the world’s top freedivers to help you slowly progress to better equalization, longer breath-holds, and deeper depths.

What types of Base Trainings are there?

There are five different types of Molchanovs Freediving Trainings that are tailored to every Base level, from Base 1 to Base 4.

Dry training

Training your mobility, dry apnea work, core workouts, lung stretching, and HIIT workouts.

Mental training

Working on willpower, motivation, focus, solving problems, and overcoming obstacles.

Equalization training

Training your Frenzel, mouthfill, lung packing, and reverse packing.

Pool training

Training your technique for Dynamic (DYN), Dynamic with Bifins (DYNB), and Dynamic No Fins (DNF).


Depth training

Training duck dive, depth, dive time, turn technique, Frenzel, mouthfill, Free Immersion (FIM), Constant Weight (CWT), Constant Weight with Bifins (CWTB), Constant Weight No Fins (CNF), and Functional Residual Capacity (FRC).

Who can benefit from Base Training?

Every freediver can benefit from Base Training; it is specifically designed for every level, from Base 1 for beginner freedivers all the way to Base 4 for competitive freedivers. If you have been certified as a freediver with another agency, you can apply for Base Training Induction Online (BTIO), which involves an application, an assessment interview with a member of the Molchanovs Team, and a one-time fee of 100USD. This gives you access not only to the Base Training matching your level, but to the Molchanovs Movement itself, which gives you access to Workout of the Week (WOW), Workout Logs, Instructor Catalogue, connecting with the Molchanovs freediving community, access to our freediving content online library, and allows you to receive special early-access and offers on Molchanovs gear.

Where can I participate in Base Training?

You can participate in Base Training from anywhere! Whether you are diving with a freediving center who holds weekly Base Training sessions, diving with a certified freediver and Molchanovs Movement member in the pool or open water, or training from the comfort of your own home, you can accommodate Base Training for every situation, from every part of the world.

Why should I participate in Base Training?

If you are interested in furthering your skills as a freediver, whether it is to prepare for the next certification course or just for yourself, you should have a training program in place that measures your progression, grows your skills, and gradually increases your training load. Base Training is specially designed by the world’s top freediving athletes to help you get more comfortable with a wide range of skills and to help you reach your maximum potential. If you want to continue on your freediving journey after completing a certification course, then participating in Base Training with Molchanovs Freediving Training is the program for you.

When can I start Base Training?

You can start Base Training at any time; it is designed as a 12-week cycle, and you can join the cycle at any time, or start from the beginning and work your way up! You can pick and choose which Base Training (at your level) works for you, whether it’s only at-home workouts, or pool/open water based workouts.

Further questions?

For more questions about Molchanovs Freediving Training, Base Training, or about the Molchanovs Movement itself, check out our Frequently Asked Questions. If your question is not there, feel free to e-mail info@molchanovs.com to find out further information.

Remember that all water-based Base Training (and any other freediving activities you participate in) should only be practiced with a certified freediving buddy, and never alone. We look forward to seeing your presence in the Molchanovs Movement community in the future!

1 comment

  • Sana Minatozaki

    How can I get some off 12 week program

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