Anareboic Weight lifting, how and how long?

[Murat]

Hi guys, i don't know if its me but two weeks ago i started anerobic weight training and noticed my bottom time dropped almost to half. Ok i will explain the whole story...

Until this week i was "dry" for a 6 week and thought since i closed deep hunting saeson and winter is coming, i better to give a try those anerobic weight training
I did lots of bodybuilding (amateur and aerobic over the years) and noticed that my normal heart beat rate is less than 60 (around 55 if i remmember correctly) which i think is related with aerobic weight traning of years. Anyway i started my anerobic training by lowering the weights to half and doing 3 * 10 instead of my standart 10-8-6 pyramid program of course in the state of apnea. Noticed that my heart beats like crazy during the anerobic training and feels some contraction like feeling in my stomach while doing exercise with full or hulf lung (i guess this is related to pushing diapgram muscle too much?). So i did this training for 2 weeks and still plannig to continue it but this week since i had a chance to dive after 6 weeks i dove and noticed that my bottom time decrased and i was not able to relax and slow down my heartbeats as i did before, i wonder if this is due to my anerobic weight training or its just i forget the feel of water after being "dry" for 4-5 weeks??

I don't even know if i am doing this anerobic weight training thing true :hmm I saw this workout in a video of Pipin.

I train 3 consecutive days a week. First day is Chest, biceps and triceps. First i do 3*10 bench press, 2-3*10 smith machine incline press, 3*10 or max dips, and 3*10 flies, for biceps 2*10 standing barbell curls, 2*10 dumbell curls, for triceps 2*10 pushdowns, 2*10 barbell triceps extension. The day after its sholders and back, i do smillar expercise for those muscle groups as well. And final day of anerobic weight training is for legs which i start with 3-4 * MAX leg extension for quadriceps, 3-4*MAX lying leg curls, then 3*15 press on machines for hamstring and quadriceps again and smillar exercise for calfs.

While i was practicing i ventilate in normal frequency between sets, just before performing weight lifting i inhale deeply and exhale. Sometimes i perform weight lifting with empty lung or full or half full lungs depending on exercise basically which ever i feel more comfortable for particular exercise.

SO, i am wondering if that is the correct way of working anerobic training? Is it normal to cause performance drops in short terms? or there is something wrong in my workout style? and how long and when do you practice this anerobic weight lifting? I combined it with my regullar diving days. Like 3 days anerobic weight lifting and 2 days diving etc... Is this good? or i should skip this anerobic weight training and try to dive as frequent as possible? Basically i also want to be in shape thats why i combined diving with anerobic weight lifting in first place but if it will cause my apnea skill to suffer i will not do it anymore, or should i train in my old way (aerobic weight lifting for bodybuilding)?

What you guys suggest to me?????

 

[river rat]

Hit the steam room and smoke some cigarettes it'll come back ! RELAX thats the most important!!!!!! :girlie

 

[Jon]

Murat,

When I do apnea lifting, which isn't at all lately, I do a normal breath up and hold my breath for a minute and then start to do as many reps as I can at 30%-40% of my max. I time the minute with the alarm on my watch and go when it chimes. I can get around 25-30 reps of whatever it is that I'm doing.

Another way is to do the breath up and then do as many reps as possible from there. The main thing is time working in apnea over lifting massive amounts of weights.

Another thing to try, that Fattah told me about, was doing "peels' while breathing. That means starting at a certain weight and doing 100 reps of the exercise while dropping the amount of weight every 10-20 reps. If you start out heavy enough you will be wiped out by the end. It's pretty wild to be at rep 90 with almost no weight on the machine, or bar, and be struggeling to lift it. It gets some strange looks at the gym, but really works the anerobic side.

Just my $0.02

Jon

 

[Murat]

Thanks jon, i think i will give a this minute hold than lift thing a try.
You do that i minute breath hold between everyset? Its probably will be hard after few sets since your heart will beat like crazy.

100 reps sounds not fun. Do you lift all that 100 rep in anerobic state? thats sound like imppossible even if every lift takes 3 seconds that means 300 seconds and there is delay too while you decreasing weight (you will need spoter for that) i don't think i can hold my breath for 5 minutes while weight lifting, and i don't know how the top apnesit do that if they can do it at all. I have doubts :hmm

 

[naiad]

The 100 reps thing is while breathing. I don't think anyone could hold their breath while doing that!

Lucia

 

[SanSan]

The 100 rep. are certanly while breathing and I just wanted to point out that U should be in a realy good shape before U try to do that and realy used to lots of lactic acid... or else make sure Ur mom is at home the next morning so she can dress U up. :hmm

 

[akbluediver]

SO, i am wondering if that is the correct way of working anerobic training? Is it normal to cause performance drops in short terms? or there is something wrong in my workout style? and how long and when do you practice this anerobic weight lifting? I combined it with my regullar diving days. Like 3 days anerobic weight lifting and 2 days diving etc... Is this good? or i should skip this anerobic weight training and try to dive as frequent as possible? Basically i also want to be in shape thats why i combined diving with anerobic weight lifting in first place but if it will cause my apnea skill to suffer i will not do it anymore, or should i train in my old way (aerobic weight lifting for bodybuilding)?

What you guys suggest to me?????

hi Murat, Alex here, forgive me i am new here and dont mean to butt in.

3 days a week of anaerobic training is a decent way to do it. In my experience it has been interesting to note that often the same trainers who wont use aerobic running as a training method because of its lack of specificity (it slows them down) will utilise rowing & cycling sessions for aerobic development and will also use classic weight training exercises for strength / power development.

If you want to optomise both aerobic and anaerobic conditioning you should run as this will optimise the running anaerobic threshold and VO2max, improve the running muscles ability to produce and tolerate lactic acid as well as providing specific neural adaptations to enhance running performance. I use this training method to improve my resistance in the water.

A 100 reps? Sounds excessive, perhaps you want to decrease those a little and increase the sets if you want to build up muscle..

just my two cents worth.
AK

 

[Absolute]

Hey Murat, The anerobic training is a good thing but I don't think that 2 weeks of it would cut your bottom time down that much.

co2 tolerance.... have you been doing your tables while you were dry?
build up your tolerance and your bottom time should return.

J's 2cents.

 

[Murat]

well i changed my mind (since i am already good in physical condition), i will start to do breathing exercies, rib cage strechings, autogenic traning etc...I dunno how will i do this myself but i have to start from somewhere, i am planing to follow instructions in Pellizari's book "Manula of Freediving".

At Last week's dive i noticed i recovered my bottom time again. I think i was not fully relaxed or in good mood when performed poor diving because of being "dry" for a month before that diving day.

Static, practicing static is not for me. I can not concentrate when i am not in the sea so as a result it gets boring for me after first couple of minutes, may be i should try empty lung statics (if there is training like that) that way i probably get contractions earlier so static practice ends up earlier. I am not a competitive freediver just a spearo so i get bored easily if the sea is not involved in training rofl

 

[rifmaniac]

hi
I combine cycling in apnea and weight lifting in apnea;
after 3 months training(5 days a week), I've decreased my heart rate, from 55 to 46-47;
increased my static time(I easily reach my 4'30 latest max time, but havn't tried a new max);
I don't know about my dynamic apnea in pool (pool is closed), but I think I've increased my hunting depth, as I now easily hunt at 20-22m (15-18m was difficult last year).