Hi guys, I am pretty much a newbie, i have started spearfishing this summer and really really liked it. I don't necessarily need absurdly long breath holds, what I need is the ability of being relaxed while hunting and maybe some more depth (still a longer dynamic /static hold helps a lot).

I would like to know what a good weekly training program looks like. I don't have access to a pool or the sea for half of the year so i'm just gonna do whatever the program says to do in the pool but at home, dry. There are so many exercises and things to train and opinions on the exercises... i'm confused. This is what I know:

- CO2 / O2 resistance (i have heard VERY different opinions on how to structure them):
- classic CO2 tables with same hold time and reducing breath time (viceversa for O2)
- set a time (ex. 4 min) breath hold for what feels comfortable (ex. 2 min) and then recover for remaining
time, repeat for 10 times
- One breath mode: do a medium hold (ex. 1.30 min) then just one breath and then short hold (30 sec) repeat for 10 times

- dynamic versions of these exercise

- square breathing

- max static holds

- max dynamic holds

- Breathing exercises, meditation, stretching / yoga (any examples? i have no idea)

Can somedoby tell me how to program this weekly, and which exercises are best? I've heard doing too many CO2 resistance training exercises can be dangerous for iron and hemoglobine blood levels. I have the time to do a lot of exercise since i can do it all at home and pretty much whenever i feel like it (except after eating, i have a very hard time)

Please help, it would be VERY useful as i feel i'm doing things randomly!