Static Training

[Mara]

Hello! I am new to this forum. My name is Mara and I am from Catalonia (Spain). Apnea practice regularly and exactly a year ago to participate in championships. Although I can not complain about my marks I would like to know more about different types of training.
To practice soil dynamics of O2 and CO2 tables and the static ground make a series of negative and then practice the same tables as dynamic.
Anyone know other static train? This does not just give me good results.

 

[Kars]

Hi Mara, welcome to Deeperblue!

I love to go to Catalonia, and I'm very pleased with my local friends there.
FFlupo lives near Roses, and Adrian lives near Escalla. Adrian btw is a great teacher and meditation master. You too can learn it and enjoy the wide range of pronounced benefits.

Since you write your current numbers are already nice, I think you need to alter your approach. The way I see it is that every level requires it's different training method.
When one starts one needs more repetitions. As one proceeds the number of repetitions decrease as the intensity increases. The O2 and CO2 tables principles are still useful, but I like to alter the length.

Also I like to change the focus on intensity instead onto making certain times.

For my O2 table I got to the following schedule:

1 - 50 %
2 - 50 %
3 - 70 %
4 - 90 %
5 - 90 %
(With 2 minutes rest in between apnea's)

The percentage is corresponding to my feelings - effort level - meaning with 50% I come up with feeling I could do 50% more. At 90% it's near maximum.
I let my buddy record the times, but I only hear them after the whole session is done, so they don't influence my focus on feelings and technique.
This way I find I learn quicker because it's not about making a certain time.

For the CO2, the original table suffice, though I tent to shorten the intervals more quickly: 1,'30" - 1' - 0'30" - 0'15" - 0'15" - 0'15" - 0'15" -

You can also apply the CO2 table principle in dynamic, counting the lap-start time or the number of breaths in between.

16x50m Is a nice way to train CO2 AND your swim technique.
The first lanes are easy, than it gets rather challenging. You have to swim very economically, and keep swimming economically as you try to relax with the high CO2 and Heart rate in your system. It's like switching from high alert - recovery mode - into a meditative subconscious swim relaxation mode every lane.
Your coach task is to track time, laps, count down, encourage (You'll need it!), and offer 1 technique tip every lane. This way you'll find your technique and swim economy will improve as well as you ability to relax quickly after a stressed start.

If I come to Spain this year I surely would like to enjoy some freediving with you in the blauw med!

Mercy,

Adios!

Carlos - like my Spanish friends like to call me.

 

[Bluemate]

It would be nice if someone could tell which inland exercises can help for increasing our physical performance.
For example running, cycling....
If someone could answer I would like to know how many times a week is it good to train this way, what speed, how many minutes.
Personally I run 3 times a week at a speed of 8 km/h for 30-40 minutes, nut dont know if this is enough.
If someone has any idea or a program for inland training, I will be very grateful to him.
Regards

 

[Kars]

I would sacrify at least 1 jogging day, and replace it with strength. Freediving is much more like a slow-motion sprint. If you're skinny you can use more sprint muscle mass. Pull yourself up, lift yourself up, squads, foot lifting. In short prepare and strengthen the muscles you're going to use in DYN and DNF. I would also highly recommend you work on breathing muscles, chest, diaphragm, etc. Every work out can be finished with a good stretching session, making you a bit more flexible. Than some hot chocolate or some other mix of nice anti-oxidants, food (5 carb- 1 protein) hot shower, rest/recovery sleep.

Keep track of what you do and the effects.

During the jog you may have nice parts along and or over soft soil/grass where you may want to try apnea-walking (breath-hold walking). Take a rest, wait for the heart-rate to come down, and then see how far you get walking holding your breath. Experiment with the factors involved, such as inhale amount, inhale speed, style of walking, speed of walking, mental approaches, 'breath-up', head position, preparation, etc.

Well this should be enough to keep you started.

We at DB Love to hear your experience, discoveries.

Kars

 

[Bluemate]

Thanks Kars.
Always nice to hear from you.
Instead of SCARIFY did U mean SACRIFY ?
I have relatively a robust physic.
I go to the gym 2-3 times a week to make some weightlifting in order to keep my muscles fit and 3 times a week I run...
(Monday, wednesday, friday I run)
(Tuesday, thursday, sometime saturday, I go in the gym)
In fact I have heard many controversial ideas and all the information I have read now had make me very unclear about the exercises I must do.
Some people say not to train with weights because may increasing the muscular mass and will increase the Oxygen consuption.
However I am not sure yet which is the best speed and distance to cross during the running, if U have any program or show me an web adress that may have detailed programs i think it will be better, because I am afraid of getting in some training that is not enough to bring me in good fit.

Another question is: Which exercises can help in training diafragma?
First time to hear that
Regards, Bluemate

 

[Kars]

Well in regard to muscle mass, I relate to skinny people, such as myself. I do benefit from more muscle mass. And just take a look at the top freedivers, do you see a skinny person?

I'm talking about becoming a body builder, just adding some strength and mass so using the big fins and swimming up from depth is easier, having some margin to sustain a reasonable good technique despite anaerobic fatigue. Having more muscles also means more blood, and when doing statics - if you relax your muscles well - that is available to you brain. These are my current views, and I love to hear arguments for and against them.

Considering all the on land things you do now, I think your benefit the most from simply trading some jogging days for swimming days.
Having a mask, snorkel, pair of closed healed scuba fins and a kickboard is already enough toys to do some serious good in water training. It's what I bring to the pool, where I only add a suit and some weights.

In the pool have a plan/theme of the day, fitting in your week/month/year plan.
If you don't know anything about your skills, test and find out and list.
Try to formulate what you like about freediving, this will give you also ideas to what a nice direction is to pursue.

Read http://forums.deeperblue.com/beginner-freediving/90238-freediving-beginner-questions.html

Here you find much more information, also showing a link to diaphragm stretches. These are the belly under ribcage trick freedivers 'need' to show on parties and documentaries showing their yogi special abilities to unwashed masses.

Love, Courage and Water,

Kars

 

[Bluemate]

Thanks U for your reply Kars.
I really enjoy reading your answers rofl