Static times decreased a lot

[par2005]

Hi,

Not sure if any simmilar question was ever discussed (i didn't find any), so will ask here.

If 3 times a week in the water + static apnea training each day is "a lot", what if i would like to add running and swiming next to all this, to improove faster? Would it be totally insane?

And the main question would be: how to recover your body fast? Yes, i believe, sleep is very important. How much do you, freedivers, usually sleep ? What about food ? Any supplements?
in general: any additional recovery tips for freediving-related training ?

[TheDude]

If you want to progress fast - take some time and study materials on overtraining, training structure etc... The target is to train as much as possible, but not fall into overtraining state. So you have to balance somewhere on the edge.

It is important to make steady progress in small steps, and don't start too high. Try to establish a pace which you can hold continually. I wish you will make it, but I don't believe you can do static tranining everyday for more than a month. I tried doing that... finished with it after two weeks or so

To prevent overtraining I check my resting heart rate almost every morning - if it is normal or lower than normal, than it's time for training (running, inline, bike, swimming, freediving ), if it is higher than normal by 5-10 bpm than its time for rest. This is a very reliable indicator for all physical activities, but static is a bit different.

Also I figured out I get into a feeling of depression when I push it too hard, so that's another sign that you need a rest.

To make your recovery faster, you need to build up your basic endurance - with long low intensity workouts. During your rest try to do a lot of stretching, for freediving especially the chest area and your diaphragm.

And always keep in mind that during every training and shortly after your performance DECREASES. It is only during the resting time that it INCREASES.

[Narsil]

Personally, I wouldn't do a max static attempt more than once a week. I do a max about every 3 weeks, unless there's a competition.

My club does pool based training 2 to 3 times a week, but that's a mix of dyf, dnf, statics, technique work etc. Max statics take a lot out of you, especially on the mental / motivational side.

Two other points: lots of hard core aerobic fitness work will most likely have a negative impact on your static times, at least initially.

Also, your psysiology will change over time regardless. I used to get my first contractions at around 4.20 - 4.30, I now get them at about 3.15, but haven't lost much in terms of overall capability. I also used to be able to pack 25 times or so - I'm now down to about 15 to avoid packing BO's.

Lots of stuff changes, and it's fun to play (with appropriate safety around!) with different prep/ breathing patterns etc, without having to try and do a PB every time you hit the water.

Cheers, Guy

[Cornholio]

I really sympathise with you as I'm struggling at the moment too.

I think that the main factors for me at the moment are:

• Poor diet
• Lack of training
• Lack of motivation
• Lack of focus

During lent I gave up all manner of nice things (cakes, chocolate, biscuits, beer) and my performance improved dramatically. Although I didn't set any new PBs, apnea seemed so much easier.

At the moment my diet is pants, plus things are very uncertain at work. I'm finding it practically impossible to get into 'the zone'. This morning I gave up in static at 2mins; a long way from my usual 6min+.

Still, the good news is that I've been here before and know that eventually it all comes right again.

[par2005]

Just guessing:

What a help would be any free/payed services, something like "your personal coach to freediving", where according to your apnea pb's, running, swiming performances would choose training methods. You could provide your heart rates, other needed info, and get valuable advices how to train furhther.

I feel so envy, when i see the videos of world-class freedivers training, they have coaches, lot's of their info (cardio and etc). If i would have all this, i could also be a world-class freediver!!