Wim Hof | 10 Week Ice Bath Cold Shower Training Course

So this guy WH trains to adapt to cold. Reasons? Many, both psychological and physiological, and more. I went to the cold in summer more than a year ago, so in preparation I did nearly 6 weeks and it reaped effects: I felt strong, no cold, and I enjoyed at a very high level the meditation sessions. Also, it does not take up much time. Here I want to point out an index of his 10 week daily training course. Set what are the duration of each session, exercises during the session, and post exercises for cold showers.

Week 1 | 34mins | Cold Shower 30 seconds at end

• Breathing exercises, several cycles [x3]
• 21:45 Stretching
• front bending
• back bending
• child pose
• front bending + turning around in opposite direction
• Abdominal exercise: lay down + low legs scissor motion
• Cold Shower 30 seconds at the end
• 4th Day | Shower alternating Warm-Cold

Week 2 | 33mins | Cold Shower 30 seconds at beginning

• Intro: Explains
• Min 6. Breathing exercises, several cycles [x3]
• Min 21. Push ups while retaining breath
• Closure. Explanation
• Min 24. Stretching while exhaling
• Plank + Baby Pose
• Drink Water to release toxins

Week 3 | 40mins | Cold Shower 1 minute to begin + 1 minute to end

• Min 7. Breathing exercises, several cycles [x4]
• Min 24. Push ups while retaining breath
• Meditation
• Min 35. Closure + Story about where to hide the soul + Invitation to Journey

Week 4 | 64mins |

• Min 5. Breathing exercises, several cycles [x3]
• Min 18. Push ups while retaining breath
• Min 23. Stretching while exhaling
• Min 31. New postures. Upside down with hands, and with elbows, and only shoulders
• Min 41. New postures. Split
• Min 44. New postures. Raven
• Min 47. Meditation

Week 5 | 64mins | Cold Shower 10 minutes

• Push ups after exhalation

Week 6 | 39mins | Cold Shower + Breathing [Inhale and retain 30 seconds during and at end]

• Intro on cold shower + breathing
• Focus to go barefoot in the cold and move [adrenaline and dopamine welcome to stimulate chemistry] up to 1 hour
• Min 5. Breathing exercises, several cycles
• Min 15. Push ups after exhalation
• Min 21. Stretching while exhaling
• Min 28. Raven + Breathing + Stretching
• Min 30. Upside down only shoulders
• Min 32. Upside down over head
• Min 33. New postures. Chilena
• Min 36. Meditation [2 minutes]

Week 7 | 59mins | Breath before accessing Cold Shower + [Inhale and retain 60 seconds at beginning and at end]

• Min 1. Breathing exercises, several cycles
• Min 20. Push ups after exhalation
• Min 23. Stretching
• Min 32. Raven
• Min 34. Raven with a stale out
• Min 37. Chilena
• Min 39. Horse stance + Breathing | Non-Comfort Zone
• Min 50. Meditation
• Min 56.

Week 8 | 11mins

• Min 2. Into the Wild
• Min 3. Cold exposure in zero degree water [-3º C] | 20-30 seconds
• Min 4. Closure on sensations by Hank
• Min 6. Back into the sparing sessions. Be careful.

Week 9 | 15mins

• Min 2. Into the Wild Ice Cold Waterfall. [Caution. only for the properly trained. Do not force anything!]
• Min 3. Back into the sparing sessions. Be careful.

Week 10 | 8mins

• 2013-02 Double Endurance Challenge | Physical + Mental
• Climb a mountain in freezing temperature, in shorts
• Min 2. Plans + Map
• Min 3. Lets go almost bare naked to the top
• Exercises in the snow while climbing
• Min 4-5. Completion + Union
• Min 6. Going back down