Exhale breath-holds for building haematocrit?

[XabreTooth]

hi people!

I've been reading the thread which Sebastien started, on exhale training with the purpose of boosting haematocrit:

http://forums.deeperblue.net/forum12/thread58488.html

It all sounds really interesting!

My question is: How exactly would you carry out such training?


As i see it, static training can be carried out in a number of different ways:


...............relaxed...w/ Work
..............___________________
.............|.........|.........|
Inhale.......|.........|.........|
.............|_________|_________|
.............|.........|.........|
Exhale.......|.........|....X....|
.............|_________|_________|


- This general partitioning can be further subdivided as follows:


........................relaxed...w/ Work
.......................___________________
......................|.........|.........|
Inhale w/ packing.....|.........|.........|
......................|_________|_________|
......................|.........|.........|
Inhale................|.........|.........|
......................|_________|_________|
......................|.........|.........|
(somewhere inbetween).|.........|.........|
......................|_________|_________|
......................|.........|.........|
Exhale................|.........|....X....|
......................|_________|_________|
......................|.........|.........|
Exhale, reverse pack..|.........|.........|
......................|_________|_________|

..

- Further more, they (the statics) can be performed with various prior breath-ups, or with no breath-up at all..

- and all sorts of regimens can be followed: Should one always do breath-holds to max? How many reps are preferable? Every day? etc..


.Er.. yep! That should provide a framework for answering my question! I hope you guys got some ideas..

tx!

 

[island_sands]

i don't understand your table :duh

can you explain it

*dumb blonde*

hi people!


...............relaxed...w/ Work
..............___________________
.............|.........|.........|
Inhale.......|.........|.........|
.............|_________|_________|
.............|.........|.........|
Exhale.......|.........|....X....|
.............|_________|_________|


- This general partitioning can be further subdivided as follows:


........................relaxed...w/ Work
.......................___________________
......................|.........|.........|
Inhale w/ packing.....|.........|.........|
......................|_________|_________|
......................|.........|.........|
Inhale................|.........|.........|
......................|_________|_________|
......................|.........|.........|
(somewhere inbetween).|.........|.........|
......................|_________|_________|
......................|.........|.........|
Exhale................|.........|....X....|
......................|_________|_________|
......................|.........|.........|
Exhale, reverse pack..|.........|.........|
......................|_________|_________|

..

- Further more, they (the statics) can be performed with various prior breath-ups, or with no breath-up at all..

- and all sorts of regimens can be followed: Should one always do breath-holds to max? How many reps are preferable? Every day? etc..


.Er.. yep! That should provide a framework for answering my question! I hope you guys got some ideas..

tx!

 

[XabreTooth]

The table is to sum up the different possible ways to do (dry) breath-holds. Every square represents one 'stragedy'. It does not mean I intend to put them all into use! The big table is an expanded version of the small (the small was supposed to explain the bigger..). The 'X' is for reference - it's put in the same square in both tables.

The square with the 'X' represents one way to do breath-hold training: Exhaled AND applying muscular work while holding (could be weights/spinning on a bike/walking etc.).

So: My question is: How could a regimen, with the particular aim of developing a haematocrit boost, be carried out?

I hope you understand now. ; )

 

[AltSaint]

I tried a regime ( not very scientific ) last year with exhale holds, and didn't get good results ( in as much as experience counts - no blood measurements were taken ).

I was training in advance of a competition. My regime was along the lines of 2 minute hyperventilations, followed by a variable exhale hold. These were all performed out of the water. The exhale included reverse packing, and the duration ranged up to about 2 mins or so.

I started to feel a bit unwell after about a week or so, and eventually caught a cold virus. I gave up that line of training, and reverted to Pelizzari / Solomon's 'A' & 'B' static tables instead.

The competition did not go well either ( apart from the CW ). Five months later I entered another comp where I trained much less, and rested more. I achieved much better results that time, particularly in static.

My concern with the exhale training, as I was not using a saturation monitor, was that I could be doing damage at the cellular and immune level. There's a bit more about it on this blog entry, but you'll have to read around the other rubbish about cameras and computers.

 

[perow1]

Isn´t it all about work-load? If you do a very intense workout, like exhale max workout, dont you tend to get more overtrained? This might be the reason for catching the flu and for not doing well in the competition. Add to that your flu. A competition after a flu may not be as good as when you have been well.

If we talk basic traning on the other hand, an element of intense workout of this kind might be beneficial as a complement or instead of say pelizzarris tables (much easier) perhaps an adaption to this training has to be done more slowly and not just some moths preceeding a comp.

My point is that i regard this kind of training to be harder and more intense, this might be ONE reason some people find this useful and get results. Some people on the other hand can´t handle hard training as well, than slower adaption may be the way.

 

[Alun]

i've attended one of Sebastien's clinics. here's my input...

you should aim to keep your training very specific for best results (true for all sports). if you want to dive deep then do an exhale static followed by a dynamic, both of approximately equal duration, and go for maximum distance, or close to it.

if i remember correctly i think he told us that he achieved his highest levels of hematocrit by doing laps and laps of exhale dynamics. after some time he decided to change his training routine by doing just one maximum in each session. his performances continued to improve despite the fact his hematocrit had returned to relatively normal levels. you can either train for 'bout diving' (lots of shallow dives) by doing laps and laps or you can train for max depth by doing one max each session. i think this is why he changed his routine - he wanted to train for max depth. it makes sense.

... so although raised hematocrit will improve performance in general, the situation is obviously more complicated than that. i.e. it's not as simple as just boosting your hematocrit. you have to train your whole body (and mind!) to dive in this way. so i wouldnt focus on maximising your hematocrit as your ultimate goal (unless that really is your goal!). i would do exhale static/dynamic sets that are appropriate for your goals... i.e. lots of sub-maximal laps for bout diving or a single max per session for max depth.

 

[Apnea Boy]

I want to ask you all ...how do you breath before exhale static or dynamic "dive"?

i ask because i dont have one way to prepare befor a static or dynamic on exhale. i'm always try different ways but i have not decided yet on one that is good for me..

so how do you breath?

 

[waxlips]

take a breath then blow it out. one way is to hold your breath and rock back and forth seeing how many times you can exhale leaning forward and hold going backward before you run out of air then hold all the air out as long as possible. this relaxes me.