I am looking for direction on how best to structure a training program. I've been spearfishing on/off for a few years, this winter i have been trying to do a bit of training to have a better season next summer. My goal being more bottom time and deeper dives. I have done an AIDA 2 course last summer, and honestly didn't learn anything i hadn't already from reading on the internet, though i still feel it wasn't a waste of time, as it's a stepping stone to AIDA 3.
So far my training has been;
Gym every 3rd day, wearing a heart rate monitor doing full body workouts where i get my heart rate as high as i can (160s) then rest until it drops to (130s) then start again for roughly an hour.
On the couch in the morning using a phone app called apnea trainer to do one breath holds on days that i am not at the gym, i am currently around 10sec inhale / 60sec hold / 10sec exhale for 12-16 cycles. Towards the end i start to feel the smallest signs of hypoxia, though currently i don't do any o2 tables, should i start to incorporate some o2 specific training? what is the best way to go about it? or should i continue to focus on the one breath holds until i can get to a specific bench mark?
I've had a few mornings where i have a couple of warm up breath holds and then try for a max, my static pb is now 5:43.
About once a week i get an afternoon free where i do some apnea walks, and have experimented with a fixed start point and going for repeated maxes with 3 mins rest between each attempt, and 1 min hold then standing and walking as far as i can. I'm on a grassed oval. Strangely, i get roughly the same amount of walking time 1min 40secs regardless of if i just stand or if i have a 1 min hold before hand. Hypoxia seems to be the limiting factor, what should i be training to increase this?
I've just ordered a new wet suit and in the next few weeks will have access to a pool and training buddy to do wet statics/dynamics.
I would like a bit more structured program but i live in a small town, no coach, and the internet is oddly void of how top level freedivers structure their training.
So far my training has been;
Gym every 3rd day, wearing a heart rate monitor doing full body workouts where i get my heart rate as high as i can (160s) then rest until it drops to (130s) then start again for roughly an hour.
On the couch in the morning using a phone app called apnea trainer to do one breath holds on days that i am not at the gym, i am currently around 10sec inhale / 60sec hold / 10sec exhale for 12-16 cycles. Towards the end i start to feel the smallest signs of hypoxia, though currently i don't do any o2 tables, should i start to incorporate some o2 specific training? what is the best way to go about it? or should i continue to focus on the one breath holds until i can get to a specific bench mark?
I've had a few mornings where i have a couple of warm up breath holds and then try for a max, my static pb is now 5:43.
About once a week i get an afternoon free where i do some apnea walks, and have experimented with a fixed start point and going for repeated maxes with 3 mins rest between each attempt, and 1 min hold then standing and walking as far as i can. I'm on a grassed oval. Strangely, i get roughly the same amount of walking time 1min 40secs regardless of if i just stand or if i have a 1 min hold before hand. Hypoxia seems to be the limiting factor, what should i be training to increase this?
I've just ordered a new wet suit and in the next few weeks will have access to a pool and training buddy to do wet statics/dynamics.
I would like a bit more structured program but i live in a small town, no coach, and the internet is oddly void of how top level freedivers structure their training.
