I thought I would post my latest training stuff. It's not freedive training- just fitness and strength.
Run 3 to 5 days/week: 8 to 16km
Brutal Guerilla Sprints: 3 times/week
Navy Seals Regime: 3-4 times/week
The long runs are usually at 8 to 12km/hr, depending on hills or flat roads and weather (heat slows me drastically). I did 5km in 20 minutes in a race not long ago, but that was much quicker than I would normally jog.
The Guerilla Sprints go like this: Jog for 5 minutes then stretch a bit to warm up. Sprint at 100% perceived effort for 20 seconds. Rest 15 to 45 seconds. Repeat for a total of 8 sprints, then jog home for 5 minutes. Vomit. Stretch.
The Navy Seals Regime is adapted from the actual Seals fitness prep:
5 sets of 30 pushups with a 2 minute rest between each set. 5 sets of 20 situps (real situps) with the same rest times. 5 sets of chinups with the 2 minutes breaks also. My latest #'s are 10, 8,8,8,8 chins. 7 sets of 15 full-body dips.
Basically the Seals stuff should start at lower numbers, then add reps and sets every week. Their graph goes up to 15 sets of 15 dips, etc. This is very different strength training than I've ever done and it feels good, is increasing my strength, burning fat and packing muscle on. I put an inch on my arms in 1 month, increased my reps and sets dramatically, and have much more FUNCTIONAL strength than what I used to get from HIT training. With HIT training I got very strong (for me) but mid-range strength and stamina were not there.
Cheers,
Erik Y.
Run 3 to 5 days/week: 8 to 16km
Brutal Guerilla Sprints: 3 times/week
Navy Seals Regime: 3-4 times/week
The long runs are usually at 8 to 12km/hr, depending on hills or flat roads and weather (heat slows me drastically). I did 5km in 20 minutes in a race not long ago, but that was much quicker than I would normally jog.
The Guerilla Sprints go like this: Jog for 5 minutes then stretch a bit to warm up. Sprint at 100% perceived effort for 20 seconds. Rest 15 to 45 seconds. Repeat for a total of 8 sprints, then jog home for 5 minutes. Vomit. Stretch.
The Navy Seals Regime is adapted from the actual Seals fitness prep:
5 sets of 30 pushups with a 2 minute rest between each set. 5 sets of 20 situps (real situps) with the same rest times. 5 sets of chinups with the 2 minutes breaks also. My latest #'s are 10, 8,8,8,8 chins. 7 sets of 15 full-body dips.
Basically the Seals stuff should start at lower numbers, then add reps and sets every week. Their graph goes up to 15 sets of 15 dips, etc. This is very different strength training than I've ever done and it feels good, is increasing my strength, burning fat and packing muscle on. I put an inch on my arms in 1 month, increased my reps and sets dramatically, and have much more FUNCTIONAL strength than what I used to get from HIT training. With HIT training I got very strong (for me) but mid-range strength and stamina were not there.
Cheers,
Erik Y.