Online Weekly Workouts

F.R.E.E. Operating system

Validated by research-backed science

  • The ability to concentrate in the present and focus on the task at hand is essential in achieving peak performance, especially underwater.

  • On-demand relaxation is key to success while training at DEF. Stress and anxiety increase heart rate and make it harder to hold your breath.

  • Improving form reduces drag and increases flow, enhancing performance especially in underwater environments.

  • Athletes must breathe efficiently by engaging the diaphragm. Controlled belly breaths are more effective than shallow chest breaths.

FAQs

Online Program Basics

What is Deep End Fitness Online Programming? 

It’s a structured training system designed to give flexibility to the user in their journey to accomplish specific aquatic goals. We use guided modules, video lessons, and progress tracking.

Who is this training for? 

This depends on the program, for example: beginners learning breathwork to elite candidates preparing for SOF pipelines.

Access & Membership

How do I access the training? 

All programs are delivered through the FITR app, allowing you to train from anywhere with online modules.

What does the membership include? 

  • S.O.F. Prep: Weekly training plans covering apnea progression, underwater confidence, pool evolutions, finning, and specific skills to pass selection courses. You also get video lessons, progress tracking, and access to expert instructors.

  • Hybrid Athlete: Weekly training plans covering apnea progression - land & water, underwater confidence, and land conditioning. You also get video lessons, progress tracking, and access to expert instructors.

How much does it cost? 

  • S.O.F. Prep: The online monthly membership is $49.99/month, with a 7-day free trial available.

  • Hybrid Athlete: The online monthly membership is $39.99/month, with a 7-day free trial available.

Performance & Outcomes

What is the pass rate for selection courses after completing this training? 

Graduates of the SOF Prep program have a 90% pass rate, compared to the average 25% pass rate at SOF schools.

What results can I expect as a beginner? 

Even if you’re new, the beginner modules in the Hybrid Athlete Program and the Breathwork program help you build a foundation of calmness and control underwater, which is tested at the end of each cycle.

Gear & Preparation

Do I need special gear? 

Yes. Recommended gear includes goggles from Third Eye World and discounted equipment from ATACLETE.

Can I train without access to a pool? 

While pool evolutions are integral to Deep End Fitness workouts, the Breathwork Program can be practiced anywhere, making the training flexible for different environments.

Support & Community

Is there instructor support? 

Yes, you’ll have access to expert instructors who guide you through modules and provide feedback.

Can I connect with other trainees? 

Yes, there is a community chat feature within FITR.