Longer and Deeper: Cross Training for Freediving and Spearfishing

Not everyone is fortunate enough to live in a tropical paradise and dive all day. Most freedivers and spearfishers need to resort to cross training to keep in shape. Cross training is training with techniques from other sports to improve your diving.

There are many exercises we can do on land to keep in shape. And in contrast to diving, cross training can be done no matter where you are, all year long. Longer and Deeper will teach you the most efficient exercises, how to schedule workouts and recovery, and how to keep track of your training.

cross training for freediving and spearfishing

In Longer and Deeper you will learn techniques and exercises from sprinters, weightlifters and freedivers. You will learn:

  • How your muscles work
  • What to do if CO2 tables fail
  • How to minimize drag
  • How to delay the onset of contractions
  • How to stay fit all year long
  • How to adapt muscles to hypoxia
  • How to reduce leg burn
  • How to recover from exercise


“Longer and Deeper was easy to digest and interesting. It makes the dry training of freediving seem both fun and doable. Anyone can excel in this sport with land-based training.
Ian Almasi, PFI freediving instructor.

“A treasure for the sport!”
Aolin Wang, Chinese national record holder

“As a cold water diver training for depth all year can be difficult. Longer and Deeper allows me to maintain the same physical endurance throughout the year without compromising on time and money. I highly recommend it.”
Luca Malaguti, AIDA freediving instructor



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