Veretennikov Trainer Intensive

[2305196]

Step 1, day 3.
Two 10-minute sessions.
Breath hold: 28 sec., 22 sec.

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<div class="bbWrapper">Step 1, day 3.<br /> Two 10-minute sessions.<br /> Breath hold: 28 sec., 22 sec.</div>

 

[230261]

Step 3, day 1.
11 minutes. КП after 1 min.

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<div class="bbWrapper">Step 3, day 1.<br /> 11 minutes. КП after 1 min.</div>

 

[1235813]

Step 2. Day 7. Pause 6 sec. 5 minutes

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<div class="bbWrapper">Step 2. Day 7. Pause 6 sec. 5 minutes</div>

 

[2065]

Step 4, day 2. Pace 8, inhalation size 4. Two 10-minute sessions, breath holds of 45 and 30 seconds.

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<div class="bbWrapper">Step 4, day 2. Pace 8, inhalation size 4. Two 10-minute sessions, breath holds of 45 and 30 seconds.</div>

 

[754]

Step 2, day 15.
5 minutes, pause 7, breath hold 20 sec.

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<div class="bbWrapper">Step 2, day 15.<br /> 5 minutes, pause 7, breath hold 20 sec.</div>

 

[2909]

Step 4, pace 7, pause 15, 10 minutes

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<div class="bbWrapper">Step 4, pace 7, pause 15, 10 minutes</div>

 

[21778]

Day 12, Step 2, Pace 10, Pause after exhalation 1
Four 2-minute sessions
КП 44, 65, 65, 57 sec.

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<div class="bbWrapper">Day 12, Step 2, Pace 10, Pause after exhalation 1<br /> Four 2-minute sessions<br /> КП 44, 65, 65, 57 sec.</div>

 

[7371]

Step 4, Day 13.
Pace 6, inhalation size 4, pause 5.
One 10-minute session.
КП 48.

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<div class="bbWrapper">Step 4, Day 13.<br /> Pace 6, inhalation size 4, pause 5.<br /> One 10-minute session.<br /> КП 48.</div>

 

[2298298]

STEP 2; day 10; P - 10; Pause - 8; Time 13 min

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<div class="bbWrapper">STEP 2; day 10; P - 10; Pause - 8; Time 13 min</div>

 

[2305196]

Step 1, day 4.
Two 10-minute sessions.
Breath hold: 30 sec., 23 sec.

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<div class="bbWrapper">Step 1, day 4.<br /> Two 10-minute sessions.<br /> Breath hold: 30 sec., 23 sec.</div>

 

[230261]

Step 3, day 2.
15 minutes. КП after 1 min.

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<div class="bbWrapper">Step 3, day 2.<br /> 15 minutes. КП after 1 min.</div>

 

[754]

Step 2, day 16.
5 min. pause 8, breath hold 20 sec.

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<div class="bbWrapper">Step 2, day 16.<br /> 5 min. pause 8, breath hold 20 sec.</div>

 

[5418]

Step 2. Day 3, interval 3 sec., breathing 5 min, breath hold 1 sec. Day 4. Interval 4 sec. 7 minutes, breath hold after exhalation 45 sec.

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<div class="bbWrapper">Step 2. Day 3, interval 3 sec., breathing 5 min, breath hold 1 sec. Day 4. Interval 4 sec. 7 minutes, breath hold after exhalation 45 sec.</div>

 

[2065]

Step 4, day 3. Two 10-minute sessions — pace 8, inhalation size 4, 30-second breath holds.
One 10-minute session — pace 8, inhalation size 3, 45-second breath hold. Inhalation size 3 is easier than 4.

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<div class="bbWrapper">Step 4, day 3. Two 10-minute sessions — pace 8, inhalation size 4, 30-second breath holds.<br /> One 10-minute session — pace 8, inhalation size 3, 45-second breath hold. Inhalation size 3 is easier than 4.</div>

 

[2298298]

Step 2; Day 11. P-8; pause-9. Time 22 min.

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<div class="bbWrapper">Step 2; Day 11. P-8; pause-9. Time 22 min.</div>

 

[2909]

Step 4, 8 minutes, pace 6, pause 15. Pace 5, 5 minutes, no pause

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<div class="bbWrapper">Step 4, 8 minutes, pace 6, pause 15. Pace 5, 5 minutes, no pause</div>

 

[21778]

Day 13, Step 2, Pace 10
Pause after exhalation 2
Four sessions = 13 minutes
КП 35, 57, 44, 60 sec.

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<div class="bbWrapper">Day 13, Step 2, Pace 10<br /> Pause after exhalation 2<br /> Four sessions = 13 minutes<br /> КП 35, 57, 44, 60 sec.</div>

 

[7371]

Step 5, Day 14.
Pace 6, inhalation size 5, pause 6.
One 11-minute session.
КП 47.

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<div class="bbWrapper">Step 5, Day 14.<br /> Pace 6, inhalation size 5, pause 6.<br /> One 11-minute session.<br /> КП 47.</div>

 

[2305196]

Step 1, day 5.
Two 7-minute sessions.
Breath hold: 20 sec., 17 sec.

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<div class="bbWrapper">Step 1, day 5.<br /> Two 7-minute sessions.<br /> Breath hold: 20 sec., 17 sec.</div>

 

[108999]

Step 1, day one
3 minutes, 9 cycles
I had more energy and felt how the diaphragm works.

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<div class="bbWrapper">Step 1, day one<br /> 3 minutes, 9 cycles<br /> I had more energy and felt how the diaphragm works.</div>