Table Progression

[gideon0223]

Hi, this is my first post and I am a complete newbie so if this has been answered before sorry for posting by I couldn’t find it in a search…

I started doing CO2 tables about 3 weeks ago and I have progressed pretty rapidly in my max breath hold time (from 45 sec to 5min). My question is how should the times in the CO2 tables progress? I read in a previous thread something about dropping rest times by 15 seconds while raising hold times by 15 sec, that didn’t seem very challenging at all and I could easily make the times with no effort. Should the last hold still reflect 50% of your max? Anyone have a table progression chart or formula to figure one out with?

 

[BennyB]

I don't think there's any real hard and fast rules to CO2 tables, there are some written rules here and there but ultimately the purpose of C02 tables is to build a tolerance for CO2. Everyone has differing levels of existing tolerance (before being trained) so to say "do 2min breath holds and 2min rest, reducing rest time by 15sec per breath hold" may not hold true to everyone.

This is my perspective (simplified/generalised overview) - on most people contractions occur due to the build up of CO2. Contractions aren't comfortable. If you are doing a CO2 table and doing it with not many contractions (ie. comfortably) then you're probably not training your tolerance effectively.

Try a few variables - Don't hyperventilate in between breath holds, aim to hold for a certain amount of contractions instead of a certain time (eg. 10 contractions instead of 70% of your max time), reduce your recovery time (eg. reduce by 30sec instead of 15sec).

One thing I found good (but hated) was to do back to back breath holds with 1 or 2 breaths in between. No need to hold for too long. The objective is to get your CO2 levels high and it certainly does that.

Cheers,
Ben

 

[naiad]

One thing I found good (but hated) was to do back to back breath holds with 1 or 2 breaths in between. No need to hold for too long. The objective is to get your CO2 levels high and it certainly does that.

I have done that. Not nice, but it works.

I am trying to find the best way of increasing my CO2 tolerance. It isn't that bad, but I would like to improve it, because I'm sure it is one of the main factors that could improve my freediving performance, and not just in static.

I am doing different tables to see what works best.

Lucia

 

[Bill]

Hi Gideon. Welcome on board. You may have a very high tolerance for CO2 or you may be capable of far more than five minutes. What tables are you using and how did you get the max time?
There are many versions around and the most important part of training is to find a schedule that you can keep doing. All training is good and there is no need to go for the max except at the end of a 'cycle'.
Aloha
Bill

 

[matrixed82]

I just progress through the tables depending on how I feel, regardless of my max static time. If I can do a given table a couple of times, then I add 15 seconds to the breath hold time. If the new table is too hard and I can't complete it after a couple of tries, I'll go back to the table with 15 seconds less for a little while before trying it again.

 

[SanderP]

One thing that I've figured out and really works for me is to make a bigger pause once in a while. A few weeks or even a few months without any breathhold training at all. Don't know about anyone else, but these kind of long breaks have helped me with my holding times. After these breaks I usually make always a new PB.

 

[gideon0223]

The tables I first started using were the ones posted in the sticky on this forum. But like I said the 1:30 hold quickly became to easy so not knowing the correct way to make it harder I always just made the last number 50% of what I "wanted" my max to be for that week.
My feelings are most of this BEGINING training is essentially mental. If I'm not passing out then I can go longer is the way I feel, but I'm not able to push myself to that limit....yet. I also do all of these statics dry, (I have a pool but no spotter and as an ex-lifeguard I'm not dumb enough to do pool work without one) so I have no fear of passing out.
I don't think I have a higher CO2 tolerance than others I get contractions usually between 2:15 and 2:45. AT first that would cause me to stop immediately but after reading through these forums I then realized it was normal. So I just start to ignoring them until it becomes impossible then at that point I just start counting in my head to take my mind off of things.

 

[iceselkie]

Hi, and welcome! From another lifeguard turned freediver (whose daughter happens to be named Gideon too)

 

[DiverTodd]

I started doing CO2 tables about 3 weeks ago and I have progressed pretty rapidly in my max breath hold time (from 45 sec to 5min).

From 45 secs to 5 mins in only 3 weeks?!? That's pretty impressive! I've been doing tables since JUNE, and I've only recently been able to pass the 3 min mark on O2 tables and max. hold attempts. I read posts like this, and then I really start to feel discouraged, like I'm not making any progress at all. It makes me even wonder if I'm doing ANYTHING right! I also tend to start puffing out air with my contractions, which I TRY to control, but so far haven't been able to. I wear my mask when I do my tables, so at least I can't accidently cheat and inhale new air. I seem to do better with dynamic work, though. On Thurs, I did a few apnea walks; on the 4th and final walk, I sat, ventilated for 2 mins, then held for 1 min before getting up and starting the walk. I managed a distance of 282' (94 yrds) before I had to stop and breathe, and the total hold time was approx. 1:58.

Todd

 

[naiad]

The tables I first started using were the ones posted in the sticky on this forum. But like I said the 1:30 hold quickly became to easy so not knowing the correct way to make it harder I always just made the last number 50% of what I "wanted" my max to be for that week.

I also find most CO2 tables very easy. That is why I increase the time or shorten the intervals. If I do them at 50% of max with the given intervals they are effortless.

From 45 secs to 5 mins in only 3 weeks?!? That's pretty impressive! I've been doing tables since JUNE, and I've only recently been able to pass the 3 min mark on O2 tables and max. hold attempts. I read posts like this, and then I really start to feel discouraged, like I'm not making any progress at all. It makes me even wonder if I'm doing ANYTHING right!

Everyone is different, so it doesn't matter if your rate of progress is different from anyone else. I feel the same way when everyone else does 60m dynamic after a few weeks, and after 3 years even 40m is very hard for me.

Lucia

 

[SEDATE]

i suggest you trow away tables and do only max holds once a day except saturday and sunday...it gets you from 5+ to 6+ try if it works...all like Tom Siatas or other best breathholderS do only in big hold a day.if not works return to tables..

 

[gman]

I read posts like this, and then I really start to feel discouraged, like I'm not making any progress at all. It makes me even wonder if I'm doing ANYTHING right!

Todd[/quote]

Man me too!! I have only been at it for a few weeks, but not much less than three weeks. I started doing a apnea walk around my back yard where I hold my breath sitting a chair for 45 seconds and then get up and walk around the yard. I can go for a total of about 1:45. Moving around on dry land makes a huge difference. I did a relatively comfortable 2:30 in the pool last week. I guess I have to be happy with what advances I make and the whole experience of training.

 

[Jozef]

In 3 weeks from 45sec to 5 min? wow... congratulation.
In 1 year you may be the new Tom Sietas

 

[immerlustig]

don't measure success only in numbers. if the quality of your training is high but you are progressing slowly you will still improve to a very high level. it just will take some time. on the other hand a diver whose training quality is bad but manages long static times right away will certainly not improve beyond a certain level.

It makes me even wonder if I'm doing ANYTHING right!

that's exactly what you should do

what do you try to achieve with training, how do you achieve it, are you really achieving it? keywords here are muscle relaxation, co2 tolerance, vasoconstriction, awareness.

cheers

 

[DiverTodd]

Thanks, Immer! It's nice to read a post like this once in a while...it's encouraging! Last Fri, I made it through an O2 table that ended with a 3:30 hold (which means I go for 3:45 tomorrow), and my CO2 table is up to 2 min holds now. Last night, somewhere in the middle of the CO2 table, I actually had a solid 2 min hold with NO contractions! So, I am seeing progress, and that always makes me feel GREAT!

Todd