Training 100%?

[fpernett]

When Eric Fattah explain us his FRC diving method, it was logical to me, at least for training. Then my brother and I start to experiment with another modality that is to train always around 90-100%. In that way we do less repetitions but of higher intensity.
For example, my brother did 2 static apneas of 7'30" with 6' recovery interval, and that's all for the day. I did it the same way but just 5'30".
Anybody have tried that?

 

[choppiewater]

experiment with another modality that is to train always around 90-100%. In that way we do less repetitions but of higher intensity. For example, my brother did 2 static apneas of 7'30" with 6' recovery interval, and that's all for the day. I did it the same way but just 5'30".

I've noticed that others do a small ventilation of less than 1 minute and then can jump up to their PB. Are you guys doing 'priming' of any sort before your 90-100%? Are you changing your ventilation pattern prior to the breath hold (ei. long/slow ventilation ---> hyperventilation --> breath hold) or is it strictly hyperventilation (or hypo?) throughout the recovery (or priming) period? After I read your post I tried it (no where near you numbers ), and i found it difficult to get to my pb. I thought to myself that if increase my recovery period by double that i would get pretty close to my pb but i got to only about <70%. discomfort was much higher.

I think that doing it 90-100% once/twice each day is good for maintaining the numbers you already have, but as for trying to get a little longer. . . . well, i dunno. I just started doing this for a little over a month and building up in small increments seems to work better for me. I'd like to say that your bodies are more apt to switch to apnea mode a lot sooner than mine.

one other note. I don't know if you notice this for yourself but for me when I have long recovery periods, my body moves in the trajectory of shallow breathing --> longer deeper breathing --> 5 sec in, 10 second out --> hold. any thoughts? would it better to trying to keep the ventilation constant?

-blacking out rofl

Mark .k

 

[fpernett]

Hi Mark,
You could be right in some thing, we are doing this seriously for 3-4 years, and in a recreative way around 27 years (I'm 33), so it's possible that this work for us, but not to everybody. When I started this threat I mean it in all modalities (Dynamic and CW also).
We breath at the same rythm all the time, and we use a "belly" breathing with a rate around 20-22 b/min.
I noticed that when I'm in competition, I hyperventilate more than usual in the last 30 secs. Now, because of the constant ventilation rate I don't have this problem.
With this kind of training, mainly in static, the firs apnea is really hard, but the second is much better.
I think that the only way to improve the 100% is to be around it, to force adaptations in the body.
Just an idea

 

[choppiewater]

We breath at the same rythm all the time, and we use a "belly" breathing with a rate around 20-22 b/min.

so one breath cycle every 3 seconds? Wow. I can barely get a full exhale in less than 5 seconds!! So i'm curious now, what is your heart rate like?

I think that the only way to improve the 100% is to be around it, to force adaptations in the body.

I'm starting to see your point a bit. This morning I was trying for a new pb today of 4'. here was my warm up attempt.
ventilation | Breath hold
mins sec | mins sec
2' 0" | 1' 0"
2' 15" | 1' 30"
2' 30" | 2' 0"
2' 45" | 2' 30"
3' 0" | 3' 0"
3' 15" | 3' 30"
3' 30" | 4' 0"

Gosh was it quite a struggle but when i hit it i was so proud, considering that 2'45" was my pb about 3 weeks ago. But 7 recovery periods! quite a lot! After i went out for a while and came back i wanted to see if it could hit the mark again with less recovery periods.
ventilation | Breath hold
mins sec | mins sec
2' 30" | 2' 0"
3' 0" | 3' 0"
3' 30" | 4' 0"
I'll have to say that getting to 3' was surprisingly easy and 4' was a little less difficult. I don't feel as 'zoned out' as the first try. So I quess what i'm thinking is if you are hitting your pb daily, it should be easier, and then maybe you should open up your warm up a little so that it looks like this:
ventilation | Breath hold
mins sec | mins sec
4' 30" | 5' 30"
5' 0" | 5' 45"
5' 30" | 6' 0"

or like this

ventilation | Breath hold
mins sec | mins sec
4' 30" | 5' 0"
5' 0" | 5' 30"
5' 30" | 6' 0"
6' 0" | 6' 30/45"

Already within a day i have been able to hit my pb twice, the second time with less recovery periods. So i'd like to imagine the progession forward is like a catapillar which contracts and expands yet continues forward. possibly another way to work your body around the 90-100% marker is to slowly reduce the ventilation periods.
So instead of doig 60-80% daily and doing 90-100% once in a while, one should strive to do what is necessary to achieve 90-100% each and every time. sooner or later your pb will get more comfortable and then you can push a little further and set your new pb.

hope that made some sense,
Mark. k

 

[fpernett]

Yes Mark, that's the idea.
Now we need to figure out what will be the weekly intensity of this kind of training, I think twice a day is to strenous for the body, because you need to recovery, also put attention on your diet, hydration and sleep. Training at 100% make easy to get ill.