Hi everyone, I'd like to draw up a good training program to be in good shape next year for deep spearfishing. I'm not so fit, I do weight training, pool, running, road bike and spearfishing all year long, but I don't follow a structured training plan.
My DYN w/ bi-fins PB is 155 mt, I don't know how long my wet static is, 3 year ago I did 52 mt CWT, I usually do spearfishing beyond 25 mt, some dives during the day is over 30. These dives are very stressfull, my legs become tired very quickly.
My primary goal is to dive beyond 30 mt for 2-3 hours (about 20 dives) with a reasonable dive time.
I read with interest an old topic https://forums.deeperblue.com/threads/please-help-me-train-to-hunt-at-100-feet.93917/ and I take this opportunity to thank the users for the excellent advice that I will try to put into practice, but unfortunatly I can do pool training only twice a week, the remaining days I can do only dry training.-
As you well know the qualities to train are various: strength (anaerobic), resistance strength (anaerobic lactacid), aerobic, Dive reflex, thoracic cage elasticity and diaphragm, ability to hold the breath, hypoxia, hypercapnia, etc., etc.
To seriously train a single quality this should be trained often, at least 3-4 times a week. Let's say that you are training the aerobic base or other physical quality. If you do not train for two weeks in a row because you prefer to go fishing in the sea, do you lose the results achieved?
As you can see my doubts are many, also because I am not a coach.-
The question for the most expert freedivers and deep spearfishers are:
1) which of these qualities do you consider most important?
2) How would you plan the training of individual qualities throughout the year?
3) and within a single session?
4) For example, during sessions out of the water: can I do empty lungs (low 02 tolerance) and after strength training with weights in the same session?
5) Or empty lung dry and circuit training (for lactic tolerance and CO2 tolerance)
6) or full lung dynamic or static and then other kind of psysical training?
7) Or do you have pure strength (5x5 squats) and anaerobic lactic acid (4x15 / 20 exercises for your legs) in the same session and then add apnea walking?
I can do spearfishing twice a week until november; then I'll try to do "pure freediving" training such as RV dives or hang at depth in shallow water (less than 30 mt), because during the winter is very difficult to reach deeper spot.
I know, this post is very confused, but I hope that the super-expert freediver wants to help me.
Thanks in advance.
My DYN w/ bi-fins PB is 155 mt, I don't know how long my wet static is, 3 year ago I did 52 mt CWT, I usually do spearfishing beyond 25 mt, some dives during the day is over 30. These dives are very stressfull, my legs become tired very quickly.
My primary goal is to dive beyond 30 mt for 2-3 hours (about 20 dives) with a reasonable dive time.
I read with interest an old topic https://forums.deeperblue.com/threads/please-help-me-train-to-hunt-at-100-feet.93917/ and I take this opportunity to thank the users for the excellent advice that I will try to put into practice, but unfortunatly I can do pool training only twice a week, the remaining days I can do only dry training.-
As you well know the qualities to train are various: strength (anaerobic), resistance strength (anaerobic lactacid), aerobic, Dive reflex, thoracic cage elasticity and diaphragm, ability to hold the breath, hypoxia, hypercapnia, etc., etc.
To seriously train a single quality this should be trained often, at least 3-4 times a week. Let's say that you are training the aerobic base or other physical quality. If you do not train for two weeks in a row because you prefer to go fishing in the sea, do you lose the results achieved?
As you can see my doubts are many, also because I am not a coach.-
The question for the most expert freedivers and deep spearfishers are:
1) which of these qualities do you consider most important?
2) How would you plan the training of individual qualities throughout the year?
3) and within a single session?
4) For example, during sessions out of the water: can I do empty lungs (low 02 tolerance) and after strength training with weights in the same session?
5) Or empty lung dry and circuit training (for lactic tolerance and CO2 tolerance)
6) or full lung dynamic or static and then other kind of psysical training?
7) Or do you have pure strength (5x5 squats) and anaerobic lactic acid (4x15 / 20 exercises for your legs) in the same session and then add apnea walking?
I can do spearfishing twice a week until november; then I'll try to do "pure freediving" training such as RV dives or hang at depth in shallow water (less than 30 mt), because during the winter is very difficult to reach deeper spot.
I know, this post is very confused, but I hope that the super-expert freediver wants to help me.
Thanks in advance.
