Different training programs

interesting thread, I wish more folks shared their routines. I can't say what routine I have because I just freedive in a pool whenver I can and that is it. I used to do a lot of weightlifting and not sure how would that incorporate into freediving training pattern. I also used to do some cardio, like bag punching and hiking but don't have time lately. I wonder if some of those things could be done the same day I do freediving and how would that affect my performance.

I also have a big question on freediving training sessions. What to include and how to judge when to switch routines and even bigger question on volume of training sessions. I freedive like 40 minutes or an hour and make about 1000m or so underwater in different lengths. Seems to be easy schedule, maybe I should push it a little?

Pasanen - your muscle resistance training seem to be way too rudimental. With only two days a week you have to include a lot more exersizes and do like full-body training, working everything from calves to neck.

Nice topic pasanen! I list some of the sets i do:

DYN / DNF sets
• 8*(50% of max) with rest c.2 min
• 10*(35% of max) with short rest c30 sec
• 3-4*(75% max, rest c3-4min, then c.35% of dynamic max very slowly with focus on time-as long as possible with goal to reach 50% of STA max)
• 6*DNF only kicks (c.35% of DNF max)
• 6*DYN/DNF with as long glides as possible (c35% of max)
• Max with No warm-up
• 4*(STA+DYN/DNF on one breath) (STA 30sec-2min + DYN/DNF c.30-50% max)
• 10-15*25 with very short rest or with just 1-3 breaths

STA sets
• 5 sets increasing with 2min rest (e.g. 3, 3.30, 4, 4.30, 5), 5min rest and max
• 8*3min STA with decreasing rest (e.g.1.30, 1.15, 1.00, 45, 30, 15, 15)

Aris, that is great info. A few questions come to my mind right away - how much of all that listed you do in one training session? You can't be doing it all in one day. And then another question what would be the correct, or more beneficial sequence of exercises. I was doing 25's with counted breath rests in between, not 1-3 breaths like you but more like 8 or 7 breaths. I'd do 10-15 of them and then I will take a break. From then I am doing 50's with timed rests, 2 minutes usually. I am doing 5 or 10 or those depending if I am in the mood for continuing. Then I normally just swim around, do some pleasure FRC dives and such. Now after reading some on FRC I am thinking maybe I should practice them first, at the beginning of training session. My current sequence just happened by itself, I never thoghtfully arranged any particular pattern. What you people think?

Hi Andrew, i normally do two of the above sets in a session and with no particular order. Lately, i like to start with a no-warm up max (following 5-10 min breath up) and then continue with one of the above sets focusing on technique, pace and/or contraction tolerance.

In terms of the right sequence, i think it depends on the diver. I used to like an easier set to warm up and then the main set (with the longer dives). Now i like to start witht the max and then enjoy a less demanding set.

I have not used FRC in the pool with the exception of a mouthfill/equalization exersise - where i would go head down, empty my lungs and try to equalize.

As far as the 1-3 breaths break between the 25s, it helps (to reduce the breath count) to prolong the inhale and the exhale duration. With long breaths you may rest one minute with just 3 breaths.

bear in mind, i am no expert - hope others come in and share!

Guess some advise can be found in books like Pelizarri's textbook used for the Apnea Academy courses (I don't have it present yet..) Anyhow, as I tend to feel cold I use a mix, such as 12 x 25 swimming, then warm up with swimming fins, 2-3 x 12.5 and 2-3 6times 25 m in apnea. I then swich to long fins, some 25 m for warm up, 6 times 62.5 (3 min for each), some rest and 6-8 sprints 25 m in 20 s with 25 s break. If theres's enough time I close with 12-16 times 25 m superficial finswimming with a simming table upright in the water (resistance).
Another useful idea was an advise by my instructor to do 25 in apnea 25 superficial, repeating this 12-15 times, trying to stay within or below a minute for each cycle. Then relax with, e. g., 50 m in 1'20", and 1'20" break (e. g. 6-8 times). Anyhow, there are many suggestions by more experienced people around. What I also learnt is to change form time to time, avoiding to get annoyed....

Very interesting thread! I would love to see more examples of training schedules. Also, is it better to practice more times a week with less intensity or less times a week (2 to 3) with higher intensity?

divedeeper said:

V
Also, is it better to practice more times a week with less intensity or less times a week (2 to 3) with higher intensity?

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I am only a beginner and it depends what you mean by intensity but if other sports are anything to go by, I would guess that 3 high intensity sessions a week will be more beneficial than say 5-6 low intensity ones. In any case rest is as important so I'd think that you'd probably benefit from some rest days between training days if you are training hard to give a chance to your body to recover...
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Simos said:

I would guess that 3 high intensity sessions a week will be more beneficial than say 5-6 low intensity ones. In any case rest is as important so I'd think that you'd probably benefit from some rest days between training days if you are training hard to give a chance to your body to recover...

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Makes alot of sense, Simos thanks. I'm also a beginner, probably more inexperienced that anyone in this thread seeing as I started about a month ago, but im also gonna share my training program and see what you guys think.

Monday: About 7-8 sets of walking apnea (1 min static, then walk). Then do some pool work, 8 X DNF/DYN at (70% of max; 2 min rest in between).

Wednesday: CO2 Table, Apnea interval walking (hold breath for 30 secs, exhale inhale, 30 secs, etc.) Then I do surface swimming, interval breathing.

Friday: Exhaled apnea walks, then some exhaled pool work, although i dont like to push it here.

Saturdays and Sundays I try to go to the beach for some recreational diving.

All this joined with about 3 X a week aerobic swimming (alot about 5-6k meters).

Monday: About 7-8 sets of walking apnea (1 min static, then walk). Then do some pool work, 8 X DNF/DYN at (70% of max; 2 min rest in between).

All this joined with about 3 X a week aerobic swimming (alot about 5-6k meters).[/quote]

Hi divedeeper, i think that if u manage to do 8 dynamics at 70% of max with just 2min rest, then your max is probably quite more than what you think ... I would only manage dynamics about 50% of max in such a set...

Aerobic swimming is great training i think. I used to do it a lot as an ex-comp swimmer; it gives you a good base to built on. But it does not help your apnea develop; it may even hinder your apneas as your body is getting used to consume oxygen. So, i would probably still do it in early season but would stop it in the last 2-3months before any apnea competition season.

i think is better to do 2-3 a wk high intensity training vs more often low intensity

aris ioannidis said:

i think that if u manage to do 8 dynamics at 70% of max with just 2min rest, then your max is probably quite more than what you think ... I would only manage dynamics about 50% of max in such a set...

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Yes well unfortunately, I dont have a buddy to train with. So my "max" is done without really pushing myself. And yea I used to swim 5-6 times a week (also a comp swimmer) but because, as you said, it is detrimental for apnea, only swimming around 3 times a week. My coach is pissed at me :naughty. Besides, where I live theres no such thing as apnea competitions or finswimming so, im really just training for recreational purposes.

i see... not sure how much you know about the risks involved... hypoxia may hit without warning... so if u do not have a buddy to train with, you should be very cautious and conservative and make sure somebody (lifeguard or swimmer) has an eye on you

By the way, after a couple of months training for apnea, i find swimming very easy (!) and i tend to do well in masters' meets, esp in sprints...

other than that, practicing apnea for recreation I think is great - freediving teaches u to relax and enjoy... Note, there is nice deep diving in Dean's Blue Hole, in Long Island, Bahamas in case you may make the trip over...

aris ioannidis said:

i see... not sure how much you know about the risks involved... hypoxia may hit without warning...

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Yes, im rather afraid of that. I dont hyperventilate though...is it still a problem?

And of course Ive seen all the videos of Trubridge in deans blue hole it is amazing!

well, note that u may still be hyperventilating if u take 3 deep breaths in the last minute before the dive... best thing is to attend an apnea course if possible....

yes, Trubridge is da man!

Yea I take around 2 deep breaths before a "max attempt". I would love to an apnea course man but see, my mom (Im 17) does NOT approve of me doing this whole apnea thing. In fact she forbids it. So even if I manage to find a course where I live, theres NOOO way my mom would let me take it.

explain to your mom that the apnea course will actually make you a safer diver, rather than you drowning, which is what im assuming she fears

I hope you sure become 18 soon, so you're legally owning your self and have self determination. Becoming a response able person is something that goes with learning about yourself, life etc. And if you're prohibited to take any risks (even calculated) than you won't learn much about yourself, others, nature, life. And when you don't know life, how can you start loving it?
Indeed my parents were in fear of my Freediving passion, and I must say from a distance it does not look inviting, especially training static. But now over the years they are seeing how much freediving has helped me. It does not take away their primordial fear of drowning (Something that appears naturally present in all, - except babies?).

A few days ago I was watching The Big Blue with a colleague whom I'm teaching a bit of underwater relaxation/freediving, and she could not grasp why people would push themselves to such dangerous depths. She though the Jacque Mayol character was going to kill himself in a disturbed sort of death-wish. I think my story about how I experience my best deep dives did clear up her question.

In a nutshell...

.. a deep dive is to me a voyage into space, a remote place from everything artificial where all things that do not matter have left me. What remains is my naked self. I see the deep beauty of my spirit. I remember and see the deep beauty of those around me. Those realisations have me value life. Than the swimming up is like a dance towards the light with the echoing images of profound memories of beauty. The life giving air at the surface has me feel energised and reborn, flooded with universal love...

Now you see, I won't let my mothers fear take away my freediving passion, a life giving experience.


Love, Courage and Water,

Kars

On the training schedules.

Training depends on what your goals, abilities and circumstances are.

At the moment I do not have a specific goal, euhm, no I need to take that back.

My goals are at the moment:

Swimming more efficient,
Swimming more consistent,
Exploring more efficient training methods.

Goals per discipline: 150m + dynamic, 7+ static, 111m + DNF, 80m CWT, 60 CNF.
Also I still like to record a special freediving video, where I want to to a 4-5min dive to 40-50m in CUA and communicate the above mentioned life giving sensations to the viewer.

At the moment I'm doing pool stuff, besides a LOT of fast bicycling to my job and various other places. The cycling looks often like a 50min sprint... covering ~19 KM on a normal upright bike with NO gears through regular traffic. than the same back, usually a bit slower at the end of the day.. So that's aerobic, and actually it's too much, but hey I don't have motorised transport at the moment. The last 7 days I guess I cycled over 180 KM. - but like I say if you want to be good in freediving do not do that, I better fix my moped.

Ok, I do 2 or 3 times a week pool training, in a 25m pool on recreational opening hours.
As I'm seeking to improve efficiency, I focus on technique. I usually start out with a 25m or 50m dnf, just for the enjoyment of the first dive - being a no prep dive guy the first dive is the best. Then I usually swim something like a 100m chest crawl and a 100m back crawl (low-med intensity) for warming up the muscles and stretching them. Then I like to do 25m dnf's with a handful of breaths in between. I focus on posture, relaxation, swim stroke efficiency. This I do for say 15-20 minutes until the style is to my liking and then I'll do some 50m dnf's, with bigger breaks, like 30 sec in between. Here I focus on having a good speed and resurfacing with the least tension and tiredness. All this I do diving under other lane swimmers etc. So you see I cannot push anything breath-hold wise. Then I do a little kickboard /small fins monofin style swimming with maybe some more back crawl to work on my back and shoulder flexibility. In the last 30-15 minutes the pool gets a bit more empty and I can bring Natalia to the water and swim with my monofin some 50m's focussing on efficiency and consistency - two weak points of mine.

On Sunday or one of the other days I'll ask my buddy to help me with a max or some static. I do not like to abuse their pool time to much so I'm looking into having more time efficient schedules. Last time I did 5x 2'static with 1 breath in between and that was very challenging. The CO2 was strong and I was witnessing early contractions, blood rushing through he veins, the lucid drunkenness effect, and even blurring of my vision. After the last breath-hold I was apparently a bit purple But still a very interesting thing to further explore. I yet have to try the Intermediate hypoxic training, but I guess these two schedules make for very challenging and also effective static training for those who've reached the advanced levels. As these are certainly much to difficult to be effective training for beginners. In general beginners need (much) more time to build up and get into right mental state. With such heavy steep schedules there is NO gentle getting into, you crash into the hypoxic (O2) or hypercapnic (CO2) state and need to use all your experience and tricks to stay calm, relax, mentally in control.

There is another thread where I posted an extensive outline of my current training views: http://forums.deeperblue.com/freediving-training-techniques/91055-13-week-training-plan.html

Interesting thread!

Kars

Kars said:

Becoming a response able person is something that goes with learning about yourself, life etc. And if you're prohibited to take any risks (even calculated) than you won't learn much about yourself, others, nature, life. And when you don't know life, how can you start loving it?

I won't let my mothers fear take away my freediving passion, a life giving experience.

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Thank you for those wonderful words Kars, and thanks to mishu too. Got a few months to go before I turn 18 but i dont think it matters; sure, I'll be starting college and having alot of alone time, but I wont be fully independent yet. Hopefully, I'll try to explain calmly (every time the topic pops up, a fight breaks out) to my mother how only by taking risks and doing what i love will I figure out who I am. Then maybe she'll let me take a course.