New

INTERMEDIATE RESPIRATORY TRAINING PROGRAM – 8 WEEKS (DHA)

Dark Horse Athlete

Coach

Justin Biays MS, CSCS, TSAC-F

Take your breathing training beyond the basics.

You've developed the foundations of breathing control. Now it's time to build on them.

The 8-Week Intermediate Respiratory Training Program is designed for athletes who want to take a more structured approach to respiratory training, developing greater breathing control, coordination, and tolerance for sustained breathing work.

Unlike the beginner program, which focuses on diaphragmatic awareness and comfortable breathing during low-intensity activity, this intermediate program introduces light expiratory resistance using a balloon, more challenging breathing positions, increased training volume, and controlled breathing following exercise.

Who Is This Program For? • Athletes who have completed the beginner respiratory program or already have good breathing fundamentals. • Strength and conditioning athletes looking to develop greater respiratory control. • Endurance athletes interested in adding structured breathing work alongside their conditioning. • Athletes wanting to practice breathing recovery following physical activity.

What Can You Expect? Progressive Expiratory Resistance: Introduce balloon-resisted exhalations to challenge breathing control and potentially develop expiratory muscle endurance. Greater Respiratory Coordination: Progress through 90/90, half-kneeling, and tall-kneeling breathing exercises to maintain control across different positions. Improved Breathing Under Activity: Practice maintaining comfortable breathing patterns during walking and low-intensity movement.

Better Recovery Awareness: Develop the ability to consciously settle your breathing following exercise. A Foundation for Advanced Training: Build the consistency and technique needed for more demanding respiratory training.

How It Works • 8 weeks of progressive respiratory training. • 4 sessions per week, approximately 10–20 minutes each. • Diaphragmatic breathing, balloon-resisted exhalations, and controlled breathing exercises. • Progressive breathing volume, positional challenges, and walking intervals. • Minimal equipment required. Just a balloon and space to move.

The Goal Develop greater control over your breathing, improve tolerance for structured respiratory work, and establish practical breathing skills you can carry into training and recovery.

$20

Get INTERMEDIATE RESPIRATORY TRAINING PROGRAM – 8 WEEKS (DHA)

Take Respiratory Training Further

Move beyond basic breathing drills with a structured progression designed for athletes who already understand the fundamentals. Introduce light expiratory resistance, more challenging breathing positions, and increased breathing volume to develop greater control and coordination.

Breathing Control That Carries Over

Practice maintaining controlled breathing across different positions and during low-intensity movement. Progress from supported breathing exercises to kneeling positions and walking, developing skills you can apply during warm-ups, conditioning, and recovery between training efforts.

Just 10–20 Minutes Per Session

With three structured sessions per week, each taking approximately 10–20 minutes, this program is designed to fit alongside your existing training. Build consistency with focused respiratory exercises without adding long or unnecessarily exhausting sessions to your schedule.

Recovery Skills and Measured Progress

Learn to settle your breathing following exercise while tracking breathing quality, comfort, and perceived effort. The program includes checkpoints during Weeks 1, 4, and 8, helping you evaluate your progress and identify improvements in breathing control throughout the eight weeks.

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