Specific Training Schedule?

[BeginnerSpear]

I have a current PB of 3:00 dry static. I can do 50m dynamic in the pool with a bit of warm-up with a PB of 60m or so. I do the occasional CO2/O2 tables, but since I really don't know what I'm doing, I haven't been at it. The training is for spearfishing, basically just getting deeper and staying there longer.

I'm a very schedule based kind of person. Does anyone have some basic schedule to get me started? If I can plan this out, I can stick to it and actually see some results. Other than my jump from 1:00 to 3:00 static and 25m to 50m dynamic, I haven't seen any significant improvement (for good reason..).

I am an hour away from the ocean so I can't simply just dive more. Believe me, I wish I could. I'm looking for a long term plan/set of recommended exercises to improve my breath hold. I've read a ton of threads between the various freediving/spearfishing forums, but still never got a full understanding of what I should be doing. I know, I know, take a class. There simply are none within a 12 hour drive of me that I know of. (New England, USA)

Can someone provide an outline of what my training should be? My real goal currently is a minute of bottom time. From there I hope to expand to 1:30. Being comfortable 40-50 foot depth of dives would be nice too.

Thanks in advance!

 

[cdavis]

Suggestion: find a pool ,with a deep end,that will let you train and a buddy to go with it. Structure your training dives to mimic your "real diving" pattern, repeat repeat and you will see dive times go up and up. Tables are helpful at first. Apnea walking is also useful. Use the search function to research these and how to apply them.

check the thread: Exhale diving for the "average" diver. Even if the technique discussed is not of interest, its a good exploration on how a pool training program developed and how it worked in real diving. Some pretty counter intuitive ideas, but they will get you to where you want to go.

Take a class.

Connor