Specific gymwork for freediving questions (DYNb)

[Boudewijn]

I'd like to add two days of gymtraining into my trainingprogram for my next poolcompetition.


In my last poolcompetition my form broke down to much because of the lactic build-up in the legs, which caused me to come up at 128 metres. I'd like to improve this for my next competition which would be scheduled in april 2025.

I would love some help with following things specifically, although I love any advice on the topic:

-What reprange should I be doing my weighttraining

- Should I be doing the exercises on breathhold or not?

- Is there an trainingadvantage in training with cuffs (Bloodflow restriction)?

-Should I be focussing certain bodyparts or would fullbody training be better?

Any other advice is also welcome


Greetz,
Boudewijn

 

[rollerGR]

You could try kickboxing (K1) or muay thai training. Particularly muay thai works the legs a lot, I train for a few years and have firsthand experience.

It's aerobic exercise, good for endurance (both lungs and legs in particular) and doesn't build unnecessary muscle mass.

 

[greenthrift]

> In my last poolcompetition my form broke down to much because of the lactic build-up in the legs, which caused me to come up at 128 metres.

Rather than focusing on strength training, you may want to double down on sprints and do more anaerobic HIIT type workouts. You may want to check out this article we wrote on the topic http://localhost:5173/blog/anaerobic-threshold-lactate-training-freediving

> Should I be doing the exercises on breathhold or not?
Undead Corridor
You probably want to limit your breathhold training to only a couple of days a week and do your other workouts to target different adaptations. Sprints will help you overcome the lactic build-up issue better than doing everything on breathhold.

It's intriguing to see conversations from other nations, such as the Netherlands, taking place here. Diverse opinions enrich our understanding. Have you visited any unusual diving places in your nation? It's an exciting experience for seasoned divers.