Challenge yourself with cutting-edge conditioning techniques combining Breath, Movementa & Recover methods designed to optimise adaptions in all aspects of human performance through exposure to a variety of natural stressors whilst underwater on a single breath.

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Time & Location

26 May 2019, 10:30 am – 1:30 pm

Tweed Regional Aquatic Centre - Tweed He, 18 Heffron St, Tweed Heads South NSW 2486, Australia

About The Event

Instructor Jason Rice (Survival Apnea Instructor trainer / XPT certified Coach / Primal Movement Instructor).

This workshop has been created to give anone with an interest in taking there fitness and conditioning to the next level. You will be using weights and performing drills underwater on a single breath targeting all manner of conditioning for any sporting pursuit. Working under water on a single breath develops amazing self awareness and self control skills allowing you to better manage stressful situations and make better decisions when exposed to stressful incidents.

Under water training not only provides an fun and novel way to mix up your training but also provides a different kind of stimulus that challenges both your body and mind in very unique ways that create adaptions not able to be immitated in any other training environment. Adaptations include Increased mental fortitude. Increased tolerance to carbon dioxide. Improved metabolic buffering. Increased EPO production. Greater Oxygen efficiency. Dramatic improvement in recovery ability. Lower Injury Risk.


Under water training provides a different kind of stimulus that challenges your body in new ways forcing additional training adaptions. This helps avoid performance plateaus and keeps training regimes fun and engaging.

Mental Fortitude

When stressed under water on a single breath the mind influences the responses of your physical body. Underwater training offers the opportunity to develop acute awareness of how your body reacts to stress and how you can better mange these repsonses. in the moment and to detach from all of the noise that seems to distract us throughout the rest of our day. Repeating the practice several days a week can provide a tremendous amount of stress reduction.

Creating a practice for improving positive self-talk during moments of extreme stress or adversity can not only improve performance in those tasks, but also lateralize into other aspects of daily life.

Breath Training

Focused breath training is a foundation of the XPT system and underpins many of the benefits of XPT Water Training. During many of the water workouts exercises, you will perform apnea exercises (holding your breath), which can create a handful of beneficial physiological changes, while also learning to control and coordinate your breath with movement.

Lower Injury Risk

One of the biggest benefits of water training is lower risk of injury compared to working out on land. Due to the density of the water changing the influence of gravity, impact forces are significantly less in the pool. This lower impact on the joints and connective tissues allows people to perform ballistic and plyometric movements with reduced risk of injury. For this reason, pool training is commonly used during rehabilitation programs for athletes returning from injury. In our experience, athletes recovering from injuries have been able to perform movements underwater that they are not yet able to do on land, allowing them to work certain muscles that they were not able to utilize, and tax the body in ways that were previously inaccessible.


In addition to lowering injury risk, swimming training programs can also be a great method for recovery on days of active rest between intense workout sessions or after competition. As the water unloads a lot of the impact forces coming down during jumping and other underwater movements, most pool exercises are easier on the joints and safer than similar land based exercises.

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