Training doesn’t end when the course does.
Freediving is a practice of continuous development. Base Training gives every Molchanovs student a structured way to keep learning, training and progressing between courses.
A course is a milestone. Progress continues between courses.
Freediving is more than passing requirements or reaching the next certification. It is an ongoing practice of improving how we move, breathe, think and respond underwater.
Base Training supports that continued development between courses by giving students a clear way to revisit skills, build capacity and stay engaged with their training. It is designed to complement the guidance of instructors and help students arrive at their next course, training session or personal goal better prepared.
Your 12 Week Base Training Cycle.
Every registered Molchanovs student gets free access through Move, our Education & Training Dashboard. Start at Week 1 or jump to any point in the cycle, choose your level, and train across Pool, Depth and Dry workouts.
Each week has its own training theme and structured sessions designed to help you build skills, capacity and consistency over time. Use the cycle independently, with your certified training buddy, or as a complement to sessions with your Molchanovs instructor.
Generate Your Own Workout.
For days when you just want a quick, simple workout based on a few parameters, try our Workout Generator.
The generator remains a separate quick-access tool, while the 12 Week Training Cycle stays the structured training pathway. It is designed for simple day-to-day training ideas and works best alongside proper safety practices and instructor guidance when needed.
Learn. Train. Progress. Repeat.
Register
Your course registration creates your Move access and unlocks Base Training.
Learn
Build knowledge and core skills with your Molchanovs instructor and course materials.
Train
Use the 12 Week Cycle for structured practice, or the Workout Generator when you want a quick session.
Progress
Use benchmarks, instructor guidance and future courses to keep developing.
Continue your training in Move.
Access your Base Training cycle, course materials and other training resources in one place.
Want to develop a specific skill or area of your freediving?
Explore focused Training Programs created by experienced Molchanovs athletes, instructors and educators. They are designed to complement your regular training and instructor guidance with structured content you can follow at your own pace.
Frenzel Fundamentals
Build a strong foundation in Frenzel equalization.
Monofin Fundamentals
Develop efficient monofin technique and movement.
No-Fins Fundamentals
Improve technique, efficiency and control in no-fins disciplines.
Master Equalization: PRV
Develop advanced equalization skills for deeper diving.
STA Challenge
Choose a 3-, 4- or 5-minute goal and train toward longer, calmer breath holds.
Foundational Breathwork
Build breath awareness, control and recovery skills.
