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Land training question

Thread Status: Hello , There was no answer in this thread for more than 60 days.
It can take a long time to get an up-to-date response or contact with relevant users.

newd341

Active Member
Jul 12, 2011
8
1
38
I was wondering if something like this might help improve my bottom times. My wife and had a baby recently and it's not always easy to get to the pool or out on a dive. So I thought something like this might help me keep in spearfishing shape. Let me know what you think. Thanks for any advice. Here it is
With a jump rope:
10 jumps in apnea
30 jumps recovery
20 jumps in apnea
25 jumps recovery
30 jumps in apnea
20 jumps recovery
40 jumps in apnea
10 jumps recovery
50 jumps in apnea
Then go back up the ladder in reverse
10 jumps in apnea
50 recovery
20 jumps in apnea
40 recovery....
 
I don't think jumping rope is the best choice of activity because it involves a lot of upper body movement and muscle tension. Both of these things will drive your heart rate up in a hurry. Pick an activity that you can do while keeping most of your body as relaxed as possible--walking, stationary bike, squats, etc. The more closely your training activity matches diving, the more effective it will be.
 
I do a lot of land training, provided you have decent water technique it can be excellent conditioning.

Ladders are always good because you can work for long duration at a submax intensity, but for land based apnea you might want to consider that we aren't physiologically designed to do many higher impact terrestrial activities on a full lung--can lead to torn muscles and injury.

My 2 cents is to do that sort of thing on a mild exhale or modify the activity if you want to do it full lung (which would provide the most CO2 benefit).
 
@psimian
For serious spearing training though i think op is on the right track--think 'breathing up in a current'. Continuous medium intensity cardio with a hypoxic component. As far as the heart rate, if you condition the body under much higher stress than the actual application, then relaxed diving and long ocean statics are much easier, plus training benefit can be had in a much shorter workout.
 
Tolerance to acidosis seems to be at least partially muscle specific, so one of your training goals should be to build tolerance in the muscles that are going to get hit the hardest when you're diving (eg. legs). By burning through your oxygen supply quickly, and using muscle groups that aren't going to help your diving, you're missing out on this aspect.

By all means, train under higher stress, but pick an exercise that focuses on the muscles you need for finning.
 
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