Periodisation in Freediving

[Dr.Freedive]

Training for Freediving a periodic approach by Bernhard Zogg

v1.0 http://drfreedive.blogspot.com

As in any sport Top Level Competitors cannot stay in peak shape very long.

I firmly believe that training in freediving has to be periodized, I think that since modern Freediving is a young sport it allows amazing performances without perfect year-round preparation. What do I mean by this in other Sports year-round periodization is very common. Even 4 year Periodization in Olympic Sports. Some athletes do periodize their training. Now it’s Important to realise why top level athletes need to periodise their training. It’s because for top performance one needs a solid foundation. Also it's our biology that we can't stay in peak shape all year round. We need time to recover from our feats.

Let me give you an example, muscular failure of the abdomen in CWT cannot be corrected without disturbing normal depth training days if one sees that this is a limiting factor during the comp season in summer. So what needs to be done one needs to train these muscles in October, November, December and specifically anaerobically in January, February.

These methods of strength training are outlined in the manual of freediving.

Now a illustration regarding periods of training


Year-round Periodisation



Every Phase is called a Makro Cyle its corresponds with the phases such as Genera, Specific, Preparation Comps, Recovery, Main Comps, Transition Phase

Every Makrocyle is divided into several Mesocyles that are usually a month long. They can repeat themselves with similar training contents.

Every Mesocyle has 4 Mikrocyles that correspond to weeks.

Every Cycle has increasing intensity for the first 3/4 and then some slight recovery Phase build in.


Meso-&Mikro-cycle









So what are the consequences for our training:

We must make different Phases for our Training.

I suggest for competitors with aim in improving depth performance

1: General: General Aerobic Cardio, General Flex, Strength-endurance, Technique; Yoga and massage on days off. Apnea in pool, equalisation skills, mental training, Climbing, Breathing Exercises

Intensity Low,

Volume: Medium increasing to High.

2: Specific: Anaerobic Cardio, Specific Flexibility, Strength-training in Apnea, Specific Technique, Yoga, beginning to do Depth Sessions. Mental training, climbing (apneaclimbing), spinning, Apnea Walking, dyn, static

Intensity: Medium to High

Volume: Medium

Recovery peroids increasing in Quality (Yoga and Massage)

3. Preparatory Comps: very little Cardio (as you are already fit) pool training (static) and dyn , Specific Flex, Adjustments to Technique, Yoga, Deep Diving becoming the Increasing Focus.

Intesity: High

Volume: Medium-low

Recovery: Very Imporant

4. Recovery: More Fun dives, depth diving, Yoga, Mental training!!!, Altitude Training, Meditation

Volume: Medium-High

Intensity: Medium-low

Recovery: high Volume and Quality

5. Comps: Training for depth enough!!! recovery, Yoga, massage, Tai chi and so on. Meditation, mental training.

Intensity: Very High

Volume: low

Rest!!!

6: Transition Phase: No Freediving ;=) some sports to stay in shape like climbing




Some literature: manual of freediving, Frederico Mana’s Books among others

 

[Dr.Freedive]

Please post some suggestions how to make perfect training plan for yearround this is for a friend of mine who will be a professional freediver, as he is now a professional spearfisher.

 

[Simos]

I think periodisation is fairly common with competitive freedivers - I remember participating in threads here (do a search on the term) and it's also mentioned in the manual of freediving as you pointed out which was written some time ago.

Lots of people have to do it anyway since they might not have access to deep water all year round..

 

[Dr.Freedive]

I am aware that freedivers do this as you pointed it out. It has to be done with a very controlled approach and also with tests to measure performance of each system such as flexibility, lactic tolerance, vo2max, vo2min for which I will propose a method to measure in the future as it's very difficult to measure in a standardised way. Also athletes should make log bocks of all they do. And measure their heart rate during training with a special watch such as polar s725x/s625x which is water proof to 30 m.

However this is nothing new but it has to be done with great care.
More details regarding specific methods will follow.
I will post it in my blog when I have the time...
Evidence based Freediving

 

[Simos]

I would imagine the really lucky ones that live by the water just dive all year round and take some breaks when they need to. Only guessing...