Dynamic training

[Fatherly]

First of all Hi to all!

i am a beginner and have one year of completely dedicated to traning for free diving, so anyone with some suggestions are gladly welcome to put it here or on pvt...My training now is like this, and i think i will put a blog for it...
7 days training with one day rest...Running is about 35 min...

Every second day CO2 and O2 tables with crossing with running every second day.

So 4x20 pushups, next week 4x25
5x30 pullups, next week 6x30
3x max for climbings

CO2 table
1. 2:30 ventilation static 1:30
2. 2:10 1:30
3. 1:50 1:30
4. 1:30
5. 1:10
6. 0:50

O2 table
1. 2:00 vent stat 1:00
2. 2:00 1:20
3. 2:00 1:40
4. 2:00 2:00
5. 2:00 2:20
6. 2:00 2:40

And im asknig you something for dynamic training or shall i wait with it ?

Thank you cvery much and i hope i will be succesufull. Bye!

 

[cdavis]

What you have outlined is a very good start, just make sure you are not doing too much and getting overtired.

Assuming you have a buddy and intend to turn training into actual diving, dynamics will greatly improve your diving. Try to get as close as you can to what you want to do in freediving. For example, if you are looking to do a lot of submax diving at a given depth, set up your dynamics to mimic what you are planning. Swim X meters (equivalent to the depth) hang Y seconds (bottom time), swim X meters back. If you are not sure how best to use a buddy system, use the search function. There is quite a lot in various threads.


Another excersize that will improve your lung capacity is diaphram stretches. Do a few every day, it really makes a difference.

Connor

 

[Fatherly]

Thx for answer...Somebody ask me what kind of dynamic training im doing now...none...i planned to start in one month...So i will find someone on the pool to look at me once a while...Im in foreign country and ill stay here for a year so...

I will let you know about my trainings...

 

[cdavis]

Back up a bit. Forgive me if I'm mistaken, but your reply sounded a little cavalier about safety. If you are seriously training, by definition you will be pushing your limits. That requires a buddy dedicated only and specificly to watching you and who will be in the water, right next to you for at least part of your dynamics and who knows what to do if you BO. To do less can get you killed. Even when not pushing you need a dedicated buddy to be safe. Lifeguards don't count except in very very special circumstances. Sorry to sound mother henish, but there are a lot of dead divers out there who did not follow the safety precautions you can learn on this site. Spend some time reading about safety in these forums. Its worth it.

Connor

 

[Fatherly]

Sure my friend, and i preciate these words...im planning to start dynamic in month or so...and i wouldnt do that without someone beside the pool. Im in contact with one diver club here, but as i know only english, i will somehow arrange that with them. Right now im only on static...and body training...

Another question...can i do tables every day...I do it every second day, first CO2 then O2 with 10 min between...Is it too much every day or shall i leave it this way. Thank you! :wave

 

[constantine]

Sure my friend, and i preciate these words...im planning to start dynamic in month or so...and i wouldnt do that without someone beside the pool. Im in contact with one diver club here, but as i know only english, i will somehow arrange that with them. Right now im only on static...and body training...

Another question...can i do tables every day...I do it every second day, first CO2 then O2 with 10 min between...Is it too much every day or shall i leave it this way. Thank you! :wave

i think you should do no Co2 and O2 table at the same day

 

[Fatherly]

Ok then i do like that. I think i read somewhere to do it together. But if you know that is right ill do like that. Every second day different table. Ok?

 

[constantine]

Ok then i do like that. I think i read somewhere to do it together. But if you know that is right ill do like that. Every second day different table. Ok?

yes that is the better way.... good luck !!and right me when you make a new pb....

andi

 

[Fatherly]

Just one question, how do i lift those limits. By myself, example, every 2 weeks 20 sek, , or by measuring evey month, and by max breathhold. Thank you....so far its going good, my legs were exauhsted now fine. Starting to rzun again, every second day, then swimming between eveery second day. One day in week complete rest...

 

[constantine]

Just one question, how do i lift those limits. By myself, example, every 2 weeks 20 sek, , or by measuring evey month, and by max breathhold. Thank you....so far its going good, my legs were exauhsted now fine. Starting to rzun again, every second day, then swimming between eveery second day. One day in week complete rest...

i think that is a thing that only you know it because when you do every 2 weeks lift it by 20 sec... i think its a little to much...
you must lift it by you opinion when you think ok i must do more its too easy than you lift it up to a higher level.....
what means it goes very good?? your personal best: ----?

 

[GreekDiver]

So 4x20 pushups, next week 4x25
5x30 pullups, next week 6x30

You must have super strong lats to do 5 sets of 30 pullups. Thats impressive!!

 

[Fatherly]

By the pullups i mean, stomack muscles, i dont know what you mean.

 

[GreekDiver]

By the pullups i mean, stomack muscles, i dont know what you mean.

situps! rofl rofl

I was like holy crap you have a strong back. rofl rofl

 

[joe123321]

situps! rofl rofl

I was like holy crap you have a strong back. rofl rofl

Yea seriously rofl

I can do twenty in one shot though:t