Tea Košnjek is a kinesiologist and a strength & conditioning coach working with Olympic-level swimmers and freedivers around the world.

From pool to depth disciplines, she helps athletes optimise their performance by focusing on strength, movement efficiency, and mastering technique.

Between 2018 and 2024, she was the technique and S&C coach for freediver Alenka Artnik, a multiple world champion and world record holder.

Tea continues to support a wide range of freedivers globally—both pool and depth—in unlocking their full potential through strength and technique training.

In this episode we discuss:

Tea is from Slovenia, and has a background in competitive swimming.
She studied kinesiology and started coaching strength and conditioning.
Tea was inspired to look further into freediving when she saw the dives on Diveye.
Tea collaborated with Alenka Artnik (episodes #57 and #154) for many years.
What does ‘training’ mean, actually?
What are the most unique aspects of training for freediving, compared to other sports?
What is periodisation and how to do it.
What can we do during the base training phase?
How gender differences influence training decisions.
About how periods affect hormones and therefore training.
Showing up for training, perceived exertion, mental condition and how it affects motivation.
Deloading before the competition or event.
Specific attention to each freediving discipline:

(See the video version of the podcast on the True Depth Freediving YouTube channel for videos of exercises)

FIM (Free Immersion)
CWTB (Bifins)
CWT (Monofin)
CNF (No Fins)

Comparing the depth disciplines to the pool versions.
Tracking training and progress and what to track.
How to recover from training.
Supplementation (protein, creatine, omega 3, vitamin D)
Sauna, cold plunges, foam rollers, etc.
Advice for coaches on how to motivate and encourage our athletes/coachees.
Tea’s services and Instagram.
DESERT ISLAND QUESTIONS - Patreon Exclusive Section
Why does she freedive?

For freediving courses, workshops and retreats in Egypt and Europe visit www.truedepthfreediving.com!

For all episodes of the Freedive Cafe Podcast, visit www.freedivecafe.com

For freediving courses and training in Dahab, Egypt, visit www.freediveandthrive.com

To support on Patreon: www.patreon.com/freedivecafe

Huang Hua Yang is a former farmer and the deepest freediving athlete from the beautiful country of Taiwan. One of the deepest men in the world, he shares his freediving story and philosophy with us.

In this episode we discuss:

Huayang joined us from Panglao, Philippines at the time of recording, where he was training for the Asian Freediving Cup.
Comparing conditions in Panglao and Taiwan.
Donny lived in Taiwan for ten years and started a freediving school there.
Huayang was a farmer from the countryside close to Taoyuan, before he came to freediving in 2011.
Talking of the beauty of Taiwan’s Orchid Island.
Shout out to Wayne and Yen at Weirdos Freediving and Wu How at Deep Soul.
Huayang took his first freediving course in 2015, possibly one of the first PADI freediving courses.
Huayang did his instructor course with JP Francois at Freediving Planet in Moalboal, Philippines.
A question from Patreon supporter Tom Way about the freediving scene in Taiwan.
Taiwanese diver Haixiang beats Alexey in DNF in competition.
About the future of freediving competitions and their taking place in Asia.
Huayang’s journey to depth and competitions.
Shout out to Huayang’s coach Theo-Patrick Fourcade.
What are the fundamentals of training for freediving for Huayang? How has it changed over time?
Does he see any major differences in the training philosophies of Western and Asian freedivers?
Comparing different training approaches of different coaches.
Different athletes need different approaches.
What does it take to dive deeper than 100m?
Huayang’s experience with lung squeeze and how to avoid it?
His experiences with narcosis, how does it feel?
The benefits of RV diving for training compressibility.
How a week of training looks like for him at the moment.
On teaching equalisation to speakers of different languages.
DESERT ISLAND QUESTIONS - PATREON EXCLUSIVE CONTENT
Why does he freedive?

For freediving courses, workshops and retreats in Egypt and Europe visit www.truedepthfreediving.com!

For all episodes of the Freedive Cafe Podcast, visit www.freedivecafe.com

For freediving courses and training in Dahab, Egypt, visit www.freediveandthrive.com

To support on Patreon: www.patreon.com/freedivecafe

David Mellor is an English freediver who started freediving at 49 years old and achieved the incredible goal of freediving to 100 metres, in competition, at the age of 60 years old.

In this episode we discuss:

David and Donny sat down at The Little Blue in Dahab, home of True Depth Freediving, for this interview.
David became a grandfather!
David moved to Poole in England when he was 12 years old.
He was a tool maker by trade and eventually opened his own factory.
After three kids and a divorce David wasn’t in the best of shape.
David was 49 years old when he did his first freediving course.
Shout out to Emma Farrell (Episodes #32 and #50) and Vobster Quay.
He did his first competition when he was 55 years old.
At the age of 55 David sold his business and moved into freediving full-time.
He dived 100m (FIM) for the first at the age of 59 and did 100m in competition at the age of 60.
Shout out to Harry Chamas (Episodes #49 and #73).
Shout out o Gus Kreivenas (Episodes #30, #31 and #105).
Shout out to Alice Modolo (Episode #117).
Shout out to Federico Mana (Episode #84).
David didn’t have and LMC or Blackout until he was diving 100m!
Shout out to Tom Peled (Episode #120).
What was blocking David’s equalisation at 85m?
How important is strength training for David?
Two exercises to improve your hypoxic tolerance (hypoxic runs and static).
Experiences with squeezing.
An over expansion injury.
Does he do flexibility/compressibility training?
Discussing David’s experience with DCI in Dominica?
Shout out to Jonathan Sunnex (Episodes #68 and Lost Episode #2).
What is David thinking when he’s coming up from a dive?
David’s mum is a total beast!
How important is nutrition to David?
Does he take any supplements?
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David’s retreats with Echo Echo Projects with Lydia Gard and Martin Petrus, and teaching in the UK and other places.
Why does he freedive?

For all episodes of the Freedive Cafe Podcast, visit www.freedivecafe.com

For freediving courses and training in Dahab, Egypt, visit www.freediveandthrive.com

To support on Patreon: www.patreon.com/freedivecafe