frc training progress finally some results

[Kars]

Amazing results Kyle! very inspirational too! 3 minute dive's on FRC, wow, how deep were those? What dive setup do you use now?

About the crunches, how do you perform them exactly?

I do things like apnea push ups, slow style wearing my 3kg neck weight, 3 x 25. Usually the first 25 are ok, the second already very hard, and the third is next to impossible. After a push up set I do with the same 3kg neck weight apnea 25 situps, after this the next set of push up's.

After the 3x25 push ups and 3x 25 situps I take a few minutes rest, drink some apple juice, and than it's upper leg time. Wearing a 5 kg weight belt I do in mono sensei position (sitting on the knees, arms vertical up over head) lift ups in apnea. I do 3 sets. Each on 1 breath. First is 40, than 45, than 50. When I do this my legs start acid up after about 12 reps, than it's hard working to keep a good rhythm. after each set I let myself fall over and recover sitting putting my legs a little higher and shake them to get rid of the major acid build up.

After these workout's I'm wasted and need to eat a drink lot's.

As for cardio there is my mail delivery job; cycling and jogging from door to door.

The last two months I haven't done anything besides my job, because in the cold winter time I don't have any energy left. I would really appreciate it if Al Gore's holy prediction of global warming came true, so far this year it's the coldest year in a decade or so here on planet earth .

Anyway last Sunday I went to the pool after two 'dry' months, and it is all coming back to me. It really is enjoyable and the though I didn't record the dive time, I heart someone say I spent more than two minutes under water, not to shabby for a modest inhale dive with weeks of too little sleep.

Not an healthy lifestyle I'm having now, I should try to change that; let's pick a pool freediving goal and have some discipline and direction.

 

[ktreloar]

hey crew,

just to clarify im doing crunches not situps, (Cant do situps because they kill my tail bone not to mention 600 situps would be just about impossible) basically a crunch is probably a 1/4 of movement of a situp because your only lifting your shoulders to your shoulder blades off the ground, unlike a sit up where your lifting from your shoulders to your lower back off the ground. I do them pretty quickly as well, generally crunches are pretty quick when done hence the less movement involved then a sit up. Havent timed exactly how long it takes me to do 500-600 usually over 2 mins. I do them pretty quick around 3 crunches a second sounds fast but if you compare the time to taken to do a sit up compared to a crunch then you will probably find that a crunch has alot less movement.

hope this clears things up.

Hey kars,

thanks mate, when im doing crunches im just lifting my shoulder blades off the ground while keeping my lower back still on the ground (pretty small movement), aswell as lifting my legs up off the ground and holding for the duration of set. i dont use any additional weight when doing them, just under my own weight. I will give using some additional weight a go,

When im freediving in the ocean, im wearing a 3.5mm 2 piece suit weighted to sink after a good duck dive. im not diving to deep atm usually all my training is done in around 8-10m of water, i do a static on the bottom for around 2 mins followed by 1 minute swimming. Best depth versus time was a dive to 18-20m for 2:40 mins usually over 20m i try to limit my dives to just under 2 mins.

thanks guys safe diving to all.

Kyle Treloar

 

[Herup]

Does anyone a real place where one can train frc and pool apnea?!?!? And by this I don't mean just a course where there is someone just to wacth and tell apnea is dangerous apnea is dangerous, I would rather have someone who says how can I puch the envelope so I can not only have more security margin as one would have better performance?!?!?!?!

Hi Titan.

We been over this before...
Come to Aarhus and black yourself out :friday

Very best regards
H!

 

[titan]

Maybe I will thanks for the inviatation but I'm enjoying sun in barcelona you don't know how hard it is to keep that beautiful tan gained in dahab

 

[fflupo]

i train in figueras pool and the sea, not too far away from bcn

 

[titan]

Really I'm trying to get in the university of bcn or giron next year, aarhus univ is still an option but it depends how the exams go, right know I'm in portugal for carnaval but I will be back next week to go to univ and see how it goes

Probably I will just in love with the crystal waters and stay there but I have to be strong and resist :inlove, is there any good spot for freediving there?!?!! last year before going to aarhus wc I stoped in loret and the visibility was ridiculous +15m it's like how they say in galicia "era la ostia" even better than some reasonable days in dahab

Maybe I will join you guys if I settle there but next is for the "botellon":friday

cheers

 

[ktreloar]

Hey guys,

Just an update on my progress atm, not alot in terms of gains on bottom time still around 3 mins. However i have had an increase in bottom times as far as deeper dives goes (2:40 @ 13m) overall just really seem to be getting the groove in terms of relaxing on the bottom. 2 min dives seem to be alot easier, despite what the depth is i can still squeeze a 2 min dive with out to much problems. Yet to crack the 30m mark on frc just waiting for the opportunity for some deeper water, deepest dives atm have been to 26m for around 2 mins, still felt a little squishy but after a few dives the feeling goes away. Just a question are any of you guys doing any consistent cardio for frc diving?!?! since i have cut cardio based training out my frc dives have improved alot..

Thanks guys safe diving

Ktreloar

 

[ktreloar]

hey guys hows it going thought i would put a post on here. haha

just a quick question for all you guys diving on frc, are any of you adding cardio training to your frc training: running, treadmill, bicycle work or rowing machine work. Just to clarify im talking about aerobic cardio exercise where you are breathing systematically, not anaerobic exercise where you are holding your breathe for the duration of the swim.

Have to say that since i have cut out just about all aerobic cardio training, i have notice that my frc dive times have improved dramatically. Starting to question whetheraerobic workouts provides any benfit. Not to mention it wasnt until i started cutting down aerobic workouts that my dive times started going past 3 mins.

cheers guys

Ktreloar

 

[cdavis]

Because FRC performance is all about dive reflex, its easy to see that hard, frequent cardio might well reduce the ability to go fast and deep into DR, not that I would have thought of that to start with. Maybe stopping altogether would be even more beneficial, but seems like the down side of doing no cardio would be a high price to pay for better performance.

Any carryover or other opinions from you guys who do a lot of static?

! do a very modest amount of cardio for heath and fitness reasons, maybe I'll try dropping it entirely for a little while.

Connor

 

[laminar]

As I remember from a conversation ages ago, Seb Murat did no cardio for quite a long time and had huge dive times, but felt fairly out of shape by regular (breathing) standards. I think his words were something along the lines of, "I feel like crap."

I have experimented in the past with a stage of fitness building (2-3 months) followed by an intensive period of pure anaerobic training (3-6 weeks) as a kind of compromise. This is actually found in other sports, such as speed skating, from which I got the idea. And it sounds like many freedivers do this anyway, even if they are not focused on FRC, as they train intensively for 4-6 weeks before a depth competition (very little aerobic training during that time) such as Vertical Blue.

It is so easy to overtrain working anaerobically that it can become a juggling act, full of trial and error.

As a lifestyle, rather than for competition, I find cutting out cardio work difficult to reconcile with healthy living. I love to swim long distance and feel in shape for water sports, so I aim to be in good shape, which will allow me to spend 1-2 months intensively getting ready for competition, should I want to compete. I feel that the cardio foundation makes me feel positive, stronger, and able to push harder in the intensive training.

I seem to remember Eric and I trying a longer regimen of FRC training and getting completely depressed and drained while trying to fit in daily life.

Recreational FRC diving is completely compatible with cardio, in my opinion. Obviously, for some the dive times will be slightly reduced, but there are other benefits from FRC beyond that.

I would be interested to hear of how any of you have juggled with those choices.

 

[fflupo]

the difference i felt:
- is the resting pulse during cardio and frc training is much lower,..like 20 beats lower, compared to the non-cardio training periode

which effects my dive of course
wolf

 

[titan]

hard cardio once a week is enough I think the downside curve3 is just at beginning by looking at mifsud atempt u should say that he has a well trained DR (to coupe with all those warm ups) and trains hard cardio and I think that in the LONG TERM cardio and frc or apnea would help each other unless u are superhero and can train everyday in the water

 

[ktreloar]

hey crew,

Just had a think about past training sessions and there is cardio involved usually after i have done half a dozen of static then dynamic swims i usually do 20 to 30 25m sprints with 10 seconds recovery between. I suppose i havent completely cut out cardio, i just do it underwater. My question is could you count underwater sprinting as cardio?!?

cheers guys

Ktreloar

 

[laminar]

yes, that sounds like it to me given the interval

 

[Kars]

Hi Ktreloar,

I think you were training too much. The lack of cardio provided your body to recover better and therefore perform better.
Tanya Streeter as well as Umberto Pelizzarri use to have the following buildup towards a record attempt: some months Cardio, two months strength, than go technical discipline specific.

Myself I has a job that is like doing Cardio for 3 hours, 6 days a week. Getting to the pool involves 20 Km cycling, so You see that for me I need to train strength and technique and rest as much as I can. Actually I do too much, way to much.

It is well know that athletes two weeks after the Olympics are doing personal bests, because they had two weeks of rest.

Seek the balance, sleep more.

Kars

 

[efattah]

My solution to the cardio problem is simple; any cardio exercise with a 12-minute hard limit. Absolutely not over 12 minutes. Using this method, I still feel good, but the 12-minute limit keeps the cardio exercise somewhat anaerobic and doesn't induce profound aerobic adaptations. For example, I jog to the gym (11 minutes), do a strength workout and a 5-minute sprint on the rowing machine. I then rest, and run back (11 minutes). The whole workout takes 50 minutes, 2-3 days per week, with excellent results. It includes (technically) 27 minutes (11+11+5) of breathing exercise, but it remains anaerobic due to the shortened durations of each exercise.

I found the 12-minute limit by trial and error, but Tyler said that his kinesiology textbooks also talk about profound changes which happen on exercise longer than 12 minutes.

 

[Don Paul]

Thanks guys....great read.
Cheers, Don Paul

 

[ktreloar]

hi Kars,

ye i think you hit the nail on the head, in the early days when i started training/freediving (2 years ago) i was doing multiple training sessions a day. Sometimes doing a 02 table, a C02 table, a gym session and a freediving session. This ended up with me having a near break down. But since i have dropped the amount of training and increased the intensity of the workout, results have been alot better. I havent stopped doing cardio completely just doing short apnea sprints with very limited recovery. 25m with 10sec recoveries usually do 2-3 sets of 10 depending on how my muscles are holding up. I have found mixing up training to help as well, one day i train in the ocean and the next in the pool.

Just a quick question for the guys that have been doing it longer, with training how do you gauge what depth you are potentially capable of? For example when i train in the ocean i will dive to 8-10m, static on the bottom till about 1:45 then swim fairly swiftly for 1:15-30. im just curious what depth i would be capable of neglecting pressure adaptation. (i can do dives to around 20m on a full exhale)

Cheers guys

Ktreloar

Safe diving everyone.

 

[Kars]

Well with a 3' divetime, that 80m CWT should be attainable given an efficient technique.
~ 60 CNF also. The key here is to find ways of reducing the energy input, and still maintain or increase speed. The glide phase is like a static, if you can relax there you'll safe much. When you swimming you also can save big amounts of O2 by being in flow and forgetting time and have no fear.

Thanks to the 12 minute tip Eric, how can I test this for myself?
How much rest would you recommend in between these 12 minutes?
Do the 12 minutes change with a more intense activity? and or breathhold activity?

Thanks, great tip Eric!
btw, can I ask what you current training goal(s) is/are?

Kars

 

[titan]

I have abondoned pack just doing inhale or less general thought was... lactic lactic latic I did a 125m inhale (80% total volume) and the burning was prettty high but pretty fresh and IU was swimmming a continuos kicking with a moderate pace

I tried in the last sea session also and recovery times are like pretty fast this is great for shallow dephts who would say lesss air really works