Am i training right?

[Matt84]

Ilm new to freediving/spearfishing i've only been doing it for 9 months. I started training 4 months ago and as of right now consists of running 6 days a week, and dynamics and statics twice a week. For my running ilm doing 1 hour/6 mi runs on one day and 30 minute/3 mi runs on the other. My pb static was 4 minutes. Ilm also thinking about adding in some apnea weight lifting.
Is this too much running? would apnea weight lifting offer my any benefits ? should i change anything to improve my breath hold abilitys? if so how should i change it? i would greatly appreciate any suggestions on the subject.

[sgnips]

hi Matt84,
first of all, be careful with apnea weight lifting: always use light weights with a lot of repetitions (>15): heavy weights in apnea may be harmful cos your blood pressure raises
the rest of the training you described might be good, but you should consider some mental training: that's what made me jump over my previous limits

[Lazuli]

I am by no means an authority on freedive training but here is my half-penny's worth. When I started out on this journey I was preoccupied with holding my breath (statics) for increasing tolerance to Co2 and decreased o2 levels. I did tables and apnea exercises (walks etc). I believe that my training regime was partly responsible for me having a provoked syncope with convulsions (seizure in other words). I think I had the wrong attitude - that holding my breath longer equated to being a better freediver. Since then I have pretty much abandoned use of the apnea specific exercises one reads about in order to focus on the mental and spiritual aspects of this sport that I believe will carry me further in my enjoyment of what I am doing in the water. Granted, I am not very competitive but I do play squash regularly to keep myself fit to dive. There are many freediving palliatives that one reads with regard to training regimes but I find that there is no substitute for spending as much time in the water, pool or sea, as one can. When I go in the sea I treat it much more like a meditation, not a battle against my physiology, or some man Vs nature trip. I practice dissociation underwater and this helps me relax and conserve oxygen. I have great respect for the water and never push myself to hold my breath excessively. I still consider myself at the beginning of my journey yet I feel that I am at a point where I am reaching a comfort zone breath-holding underwater that I never had before. In my opinion it is very important for beginners to contemplate the mental facets of freediving from the outset.
Good luck

[Mullins]

Originally Posted by Lazuli

I think I had the wrong attitude - that holding my breath longer equated to being a better freediver.

Well it is kind of a common yardstick

[Fondueset]

At this point its likely you'll see rapid improvement if you begin to work on deep relaxation.

[Lazuli]

Originally Posted by Mullins

Well it is kind of a common yardstick

And potentially a very misleading and dangerous one at that.

[jome]

"Am I training right" is pretty simple question to answer.

Are you improving?

If yes, then you must be doing something right.

If not, then maybe better to look into other options.

But in general I'd say less running and and weightlifting. Both are good to some degree, but freediving isn't that much about physical fitness as it is about proper technique, being efficient, relaxed and confident in the water. You'd benefit much more from spending the same time in the pool. Ie learn your element.

[cebaztian]

What exactly are you trying to achieve?
Numbers?
In what time frame are you going to do this?
What are you going to do with your ability?

Where do you come from (mental and body)?

How much time a week are you willing to spend?
Do you have money?

" I am fit, I want to become better" is not the answer that will help.

I train half as much (not even that) as you and I have national records and have been to big competitions.

If you dont give us something more, our advice will be as unprecise as your information.

Sebastian
... wielding swords in the dark

[Matt84]

First off thank you for all the info everybody. And to be more specific and answer your questions cebaztian as far as what i want to achieve i would like to boost my static time to 6+ minutes, improve my measly 60m dynamics, improve bottom time,and to be comfortable hunting fish at 100 ft. As far as time goes i am a sheet metal worker with 8 hour work days, but ilm willing to spend whatever amount of time it takes to achieve my goals. money wise right now is not great. You also said you don't even train half as much. I hope this more detailed info will help you to enlighten me.

-matt

[cebaztian]

Speaking out of personal and other experiences I would say what improved my freediving significantly was having professional freedivers around me.

Pushing my limits with rope, lanyard and experienced safety dive buddy. This can not be underrated. It will allow you to relax, and focus on yourself. Doing 40-45 performance style will make 30 meters feel quite negotiable for extended times.

The second big step was faith. There were more experienced freedivers that looked me in the eye and said: you can do this. Not an empty kind of cheering. They knew I had it within reach, even though it seemed far away for me. They knew because they had been there themselves.

Your body can do more than you think, it is just a question of training the mind to do the right thing at the right time.

The third (evolutionary) step for me was yoga. The body awareness and body/mind control has become so intresting that I dont consider freediving my main sport any more. I have actually "retired" - which was the fourth step for me. After stoping to freedive ... I became better at it :-)

But timing is an issue. Retiring before realy starting is possibly not a good idea. Pelizzari once told me: "release the handbreak". That might be where you are at.

As for swimming more than 60 meters, I believe you can do it tomorrow (with safety). If you get a fat neckweight and balance yourself (someone else has to advice you) - then you will crush your old PB. I dont know how fast you swim, but a guess is you might want to slow down.

When it comes to 6 min static, your general fitness, which you worked hard for I hear, will benefit you. But what you need is experimenting with the kind of preparation you do - the breath up. It might not be wise of me to suggest a certain breath-up since IT IS THE SEARCH FOR YOUR BREATH-UP that will be the experience you need to hit 6 min. When you feel ready just make sure to stop eating for some 12 hours and rest well - and go for it.

And remember - you might think you are relaxed. But you are not. There is always a deeper relaxation to be found.

As for hunting long time at 30 meters, I leave that to those who can. I can dive deep once in a day. Staying extended times at 30 is not my thing, wish it was.

Sebastian
shooting from the hip

[Fondueset]

Hi Matt,

I'm not as experienced as Cebaztian but I can tell you what I do.

I do no weight training, no running. I practice Taiji, Yoga asanas and pranayama and do 50 meter dynamics in the local pool for an hour several times a week. I normally dive twice on the the weekends here during the winter and 3-5 times a week during fall, spring and summer.
I hate statics and don't do them. I only recently did some deep dives - because of the environment here I seldom dive deeper than 50 feet - my pb was 65 until a few weeks ago.

I'm quite comfortable, however, diving around 100 feet and was surprised to find I had some time down there. I was line diving however - with a nice glide phase after about 12 meters and very little current - using a monofin. I did several consecutive dives to this depth each day for several days and was never tired after them. They generally took around 2 minutes because I was experimenting with equalization at the bottom, looking around, and taking my time on the way up.

I will say this - make an 'off switch' in your mind - this is when you decide to end the dive - it is a decision which says, no matter what is happening, you go up, NOW. This is very important in spearfishing - you have to know when to let it go.

I think your aerobic training will help your recovery times, and fighting current etc., but, in my humble opinion, your time is best spent developing efficiency - ability to move with minimal effort, deep relaxation and calm. Practices such as yoga and taiji help rid the body of extraneous tension - enabling more efficient control and function - the ability, for example, to completely release the opposing set of muscles.

I know Eric Fattah also does some weight work - but he also practices Qigong - which has similar effects to the asana work and taiji.

You probably know this but It is important to understand that your static times may not relate much to your recreational dive time. If you get into comparing them you could find yourself in trouble - I think this is probably what Lazuli was eluding to.

I agree with Cebaztian about safety divers. I had some of the best with me and it was wonderful. I would never have attempted such dives without them.

I also agree about breathe-ups - and your entry - these both define the dive.