Advice for training program

[rifmaniac]

Hi, I've posted my training program.
I'm hoping it will improve my apnea skills for spearfishing(ie better dynamic apnea, longer aspetto times, deeper dives).
But I train on my own, and my training program has been inspired by many internet sources.
So I need some advice, because I wouldn't like to be doing something wrong.



ERGOMETRIC BIKE:[resistance 8/16 (heart rate 120-130bpm, 60-65% maximum)]
5min warming up
10min I start from 30sec apnea/30sec breathing
and reach 40"apnea/20"breathing (by adding/retrieving 1sec every minute)
10min 40/20.


WEIGHT LIFTING: (upper body muscles) ~30minutes

I use different types of exercices;
I concentrate on exercices using big muscular groups;
I start with a weight I can easily lift for at least 1' apnea, then add on weight until I can't reach 1' apnea any more;
my movements are slow and I often do some isometric contractions;
breathing time between each serie is of maximum 1';
I do a minimum of three series/exercice and a minimum of three exercices.

Ex:
butterfly:
25kg 1'20
30kg 1'
30kg 1'
35kg 1'
traction:
30kg 1'20
35kg 1'10
35kg 1'
40kg 1'
.....


ERGOMETRIC BIKE:[resistance 12/16 (heart rate 150bpm, 75% maximum)]
5'warming up
5' 15"/15"
5' 20"/20"
10' 25"/25".

WEIGHT LIFTING: (lower body muscles) ~30minutes

same idea as above.

EXERCICE FOR PSOAS AND GLUTEUS (don't know the name of the machine; it's a sort of arm you can push forwards or backwards with one leg, with the possibility of adding weight.) ~30min
5kg each movement for at least 1' apnea, 30 sec resting
10kg same thing but with 1 ' rest
15kg same as 10.


Each training session lasts ~2hours.
I train 2 or 3 successive days, and rest for 1 or 2 days.
(and when I'll have a bit more time I'll add pool training[mostly simply finning])



So what do you think of this training?
Do you think it's enough to improve my dynamic apnea?
What should I add or retrieve?

 

[rifmaniac]

Hey, come on;
92 and no answers...

 

[fflupo]

do you relaxe enough !?

 

[rifmaniac]

yes.
Progress in apnea times during cycling was mainly by relaxing shoulders and back before and during apnea.

Well as I can't find any advice, I'll carry on and try to evaluate myself if there's any progress.

 

[Walrus]

Sounds like reasonably good out of water training. Other dry training you could add would by some statics. The best training is still in water training, if you really want to improve your dynamic I suggest you train dynamic.
It's also the closest thing you can do to train for depth short of going in the ocean. Something suitable for spearfishing would be repeat laps with short intervals. ie something like 10-20 laps of 25m with 30-45 seconds rest in between. (The rest time is just an example, would depend on your abiltity) Helps for CO2 tolerance, decreased surface intervals and fitness.

Cheers,
Wal

 

[efattah]

My advice (or my opinion) on apnea biking is to stop biking during the rest period, and I think the rest period should be 1'00" or more.