[laminar]

Thanks, Erik, I guess the proof will be in the pudding (I'll let you know how I'm doing during the next year)

Here's more food for throught:

How a pure beginner could start to use the "maximum stimulus" method of static apnea training and progress to be doing maximum 100% statics on the first attempt:

Phase 1) "Maximum effort" means no warm up and going as far as comfortable, not as far as is possible. Beginner here learns how body reacts, how to hold breath despite contractions or suffocation feeling, when contractions will come, how it feels to keep going. In this stage, it is useful to perform 3-5 statics in a row, but it should be emphasized that adequate recovery is useful, but not a breathe up. The goal here is consistency, and establishing the idea that while no warm up is needed and indeed, is beneficial, frequent PRACTICE is paramount.

Once the person is more familiar and comfortable with the new sensations (time for this to happen will vary), they can proceed to phase 2.

Phase 2) "Maximum effort" here means pushing the static to 90% of maximum effort. Goal is to gain experience in more difficult stages of apnea without worrying about achieving a new personal best. New training goals can be devised such as 1) # of contractions 2) total time spent in contractions or 3) increasing the 90% time over all 4 or 5 repetitions. Again, all reps should be a equally high intensity, near to maximum. The apneist will having trouble with breathing reflex sensations and psychology and so it would be important to recognize that maximum effort could be 3 minutes or 5 minutes, depending on the person and their internal measures of "intensity." Progress may be slower and less rewarding at first, but after a while, I would expect beginners to be able to achieve 3 or 4 minute breath holds on their first attempt without too much difficulty.

Phase 3) Intermediate-Advanced. Apneist is getting to a point (after training for 6 months, a year or possibly more), where they have stimulated all the systems required for a maximum effort in the true sense of the word (splenic contraction, buffering, oxygen conservation, hypoxia tolerance) and also have the confidence to go for full 100% effort in the first static. They can or perhaps already have experienced LMC or blackout from HYPOXIA not hypocapnia by now. Emphasis switches to the first static of a set, and the number of reps is reduced to 2-3 at 95-100% effort. Apneist limits reps to breath holds in which he or she is able to maintain 95-100% effort.

Phase 4a) Performance phase: competition or record. Apneist trains in performance style leading up to a competition, with only one maximum static attempt. Attempts to build time for competition or record day.

Phase 4b) Performance phase: recreational diving. While recognizing that warm-up dives may be necessary for other reasons (chest flexibility, confidence, technique), especially while wearing a wet-suit, apneist can now see how this new level of readiness for apnea influences diving underwater.

If I were going to start this kind of training given my level, I would insert myself near the end of phase 2 and go from there.

I would also add that since it is very likely that waste products do accumulate after instense sessions (which might help increase the stimulus) I would practice in cycles of 7-10 days every couple of months, with a static session once a week (maybe) for ongoing "fitness."

What kind of physical activity would work best during this time is a whole other question.

My 4 cent theory (inflation sucks)

Pete Scott
Vancouver, BC