Free Diving Training Info

Land based Training Exercise - Static Breath Holds

Info source: http://www.apneamania.com/code/training_sel.asp?catID=1 tipID=1 Difficult! "evel # 1 $urpose Increase static %reath hold a%ilit! &wareness of !our %od!'s inhale refle( and !our a%ilit! to wor) through it to find !our true point of *must %reath+, !our insuffera%le point -ental training to teach !ourself to rela( and %e calm during the inhale refle( stages of a dive Duration ./mins total training time / min warm up 0 / ( 1mins training 2. min %reath hold 0 . min recover!3 Fre4uenc! Twice a wee) Timing -orning 5first thing6 # The %est time is directl! in the morning when !ou wa)e up 7ou should notice great increases in performance within a wee) 8 94uipment: 1 %ed, :top watch $eace and 4uiet -ethod: $lace !ourself on the %ed and rela(, %reathe deep, %ut normal for / minutes &fter / minutes of %reathing, ta)e three deep breaths one after another &fter the third inhale, make a powerful exhale emptying your lungs totally # a %it more if possi%le. Immediatel! after empt!ing !our lungs take a powerful (from your toes) inhale filling the lungs to approximate 98 %, and hold your breath. &t this point, start the stop watch to measure the time that !ou can hold !our %reath. ;hen !our holding %reath, different thoughts are spinning inside !our mind, this is normal, do not thin) a%out the time or that !ou actuall! is holding !our %reath, tr! to thin) a%out things that normall! ma)es !ou calm &fter some time the first inhale reflex accrue, %ut dont give up, continue to fight ! &lmost all untrained persons can still hold their %reath for e4ual amount of time <ust %efore the refle( accurse ;hen !ou reach the insufferable point and !ou have to ta)e a %reath, take a breath and stop the stop watch. Ta)e = or . fast and deep inhales, tr!ing to find !our wa! %ac) to the calm and rela(ed %reathing !ou had <ust %efore holding it. Rest for about minutes with deep and normal breathing %efore !ou repeat the e(ercise. >epeat the e(ercise / times 8

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Land based Training Exercise - Walking Breath Holds

Info source: http://www.apneamania.com/code/training_sel.asp?catID=1 tipID=/ Difficult! "evel # 1 $urpose Increase d!namic %reath hold a%ilit! To learn to control !our %reathing 5not let !our %reathing control !ou6 To learn the importance of correct %reathing and %reathing preparation %efore a dive -ental training to teach !ourself to rela( and %e calm during the inhale refle( stages of a dive This training 5wal)ing apnea6 is perhaps the e(ercise that gives !ou the most as freediver Duration .1mins total training time 5if !ou reach a ma(imum of =mins .?sec %reath hold time, less if !our limit is less6 o .?sec %reathe, 1/sec hold, o @/sec %reathe, .?sec hold, o 1?sec %reathe, 1min 1/sec hold, o 1min 1/sec %reathe, 1min .?sec hold 5if !ou can6 o 1min .?sec %reathe, 1min @/hold 5if !ou can6 o 1min @/sec %reathe, =min hold 5if !ou can6 o =min %reathe, =min 1/sec hold 5if !ou can6 o =min 1/sec %reathe, =min .?sec hold 5if !ou can6 o Decrease %ac) down the list 5line %! line6 when !ou reach !ou limit until !ou reach the 1/sec hold again Fre4uenc! Twice a wee) Timing -orning 5first thing6 # The %est time is directl! in the morning when !ou wa)e up 7ou should notice great increases in performance within a wee) 8 94uipment: :top watch & place that !ou can wal) around without an! distur%ance -ethod: :tart the e(ercise in standing position, Areath normall! using !our lower stomach as much as possi%le when !ou %reathe :tart the stop watch and start wal)ing, not fast, <ust in usual rela(ed tempo. Bontinue the usual %reathing with help of the stomach all the time &fter .? seconds of wal)ing, restart the stop watch and ta)e a deep %reath and hold it, ;ithout stopping, continue to wal) in the same calm and rela(ed tempo all of the time. &fter 1/ seconds restart the stop watch and !ou start %reathing again 5dont stop wal)ing at an! time6, &fter @/ seconds of wal)ing restart the stop watch and ta)e another deep %reath and hold it, dont stop wal)ing. &fter .? seconds of holding !our %reath restart the stop watch and start %reathing again. Bontinue the e(ercise li)e this, increase the time wal)ing and %reathing and the time wal)ing and holding !our %reath 1/ seconds at the time. ;hen !ou have reached the limit of !our %reath holding a%ilit! 5can't ma)e the hold time6, decrease the time with 1/ seconds leap 5li)e a p!ramid6, all the wa! down to the starting point. If !ou alternate with the static %reath hold e(ercise !ou will notice that the limit of !our training p!ramid will grow. :oon !ou will %e in control over !our %reathing, and not the opposite wa! around.

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Land based Training Exercise - Stair Breath Holds

Info source: http://www.apneamania.com/code/training_sel.asp?catID=1 tipID=1 Difficult! "evel # = $urpose Increase d!namic %reath hold a%ilit! This training prepares !ou mentall! for !our dive, down to deep water To learn to understand and feel !our depth verses dive time To teach !ou to realise when it is time to start to ascend to the surface To learn calm, rela(ed descents and controlled assents To control !our o(!gen usage / e(ercise rate and learn !our limits Duration /?mins total training time 5if !ou reach a ma(imum of 1mins .?sec descemt time, less if !our limit is less6 o 1mins warm up <og 51)m6 o 1/sec descent 5%reath hold6, 1?sec ascent 5%reath hold6, o 1min rest o .?sec descent 5%reath hold6, 1/sec ascent 5%reath hold6, o =min rest o @/sec descent 5%reath hold6, =?sec ascent 5%reath hold6, o .min rest o 1min descent 5%reath hold6, .?sec ascent 5%reath hold6 C if !ou can o @min rest o 1min 1/sec descent 5%reath hold6, @?sec ascent 5%reath hold6 C if !ou can o / min rest o 1min .?sec descent 5%reath hold6, /?sec ascent 5%reath hold6 C if !ou can o /min rest o Decrease %ac) down the list 5line %! line6 when !ou reach !ou limit until !ou reach the 1/sec descent again Fre4uenc! Dnce a wee) Timing &n! 94uipment: :top watch >unning shoes & high %uilding with a staircase 5at least E floors high6 Feart rate monitor 5not essential6 -ethod: ;arm up <og for 1)m. Ta)e the elevator up to the top floor in the selected %uilding, and wal) to the top of the staircase 5this is the e4uivalent of the water surface6 :et !our start depth shallow, sa! 1/secs of decent for the first time !ou do this e(ercise and go 1/secs deeper each su%se4uent attempt until !ou find !our ma( depthG $ractice !our calm deep %reathing using !our lower stomach. ;hen !ou feel calm and !our pulse is at resting 5or close to it6 ta)e three deep and faster inhales/e(hales, The last of the three respirations should %e a deeper e(hale and a deeper inhale 5as in 9(ercise 16

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Fold !our %reath, start the stop watch and %egin wal)ing down the stairs. ;al) down calm and as economical as !ou can in full control of !ourself. "oo) at the stop watch and note !our turn around time. Hote !our IdepthI on the staircase. Turn around and start to wal) %ac) up ;hen !ou are on !our wa! %ac) up 5to the surface6 increase !our speed to half running speed ;hen !ou have reached the top 5surface6, start %reathing and stop the stop watch 7ou should %e a%le to hold !our %reath for as long as this e(ercise ta)es, from the surface # down to the right depth # and %ac) to the surface again. &t the top of the stairs 5surface6 rest for a%out 1 minute %efore !ou prepare !ourself for the ne(t descendant. >epeat the e(ercise %ut increase the depth %! 1/secs %efore !ou turn around and increase the rest time %! 1 minute ever! stage. ;hen !ou have reached !our ma(imum depth p!ramid %ac) in 1/sec increments to the starting dive depth

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Land based Training Exercise - Yoga Breathing Exercise (Sodarshan Chakra Kriya)
Info source: http://www.!outu%e.com/watch?v=gvt(1=lJho? and http://anmolmehta.com/%log/=??K/?./=L/.#most#powerful#!oga#prana!amas#and#)ri!as#part#1/ Difficult! "evel # = $urpose Increase d!namic %reath hold a%ilit! Bore muscle development -ental calmness with the onset of contractions during dives "ots of other %enefits if !ou %elieve the 7oga gurus Duration .1mins total training time 5if !ou complete 11 c!cles of . pumps per chant with 11 chants per c!cle6 Fre4uenc! 9ver! da! for @? da!s if !ou want to do it as per the 7ogi's ma( %enefit s!stem. Dtherwise as often as !ou can ma)e time for it. Timing &n! 94uipment: $eace and 4uiet -ethod: :it up straight, have !our spine erect and %ring head %ac) slightl! 5not up6 so !our chin is su%tl! drawn in and %ac) li)e a soldier at attention. This aligns !our spine with the %ac) of !our head. 7our e!es should %e 1/1?th open loo)ing down at the tip of !our nose. >est !our left hand on !our left )nee. Aloc) !our right nostril with !our right thum% and have the remaining fingers pointing upwards. How %reathe in deepl! through the left nostril filling !our lungs to capacit!. "ower !our right hand now and place it on !our right )nee. ;ith !our %reath held in, %egin to pump !our stomach 5pulling in the a%dominal muscles6 to the mantra Ideeper divingI. 7ou should %e pumping !our stomach with full force 7ou will pump !our stomach . times for each iteration of deeper diving. Dnce for deeper, once for dive and once ing. The mantra should %e chanted mentall! of course, since the %reath is held in. Bhant for a total of 11 times, so for a total of @E stomach pumps with the %reath held in. Then raise !our right hand, close off the left nostril with !our right pin)ie and %reathe out of !our right nostril. This completes 1 c!cle C %reathe in through left nostril, hold and pump, %reathe out through right nostril. Bontinue to repeat this c!cle for the duration of 11 c!cles. Mariations: Aeginners o Do onl! 1 pump for each chant. o :o in total with !our %reath held in !ou will do 11 pumps per c!cle. o &lso, reduce the force of the pump to where !ou are comforta%le. o :tart with . minutes and %uild up to 11 minutes. o It should %e practiced dail!.

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Intermeditates o Do onl! = pumps for each chant. o :o in total with !our %reath held in !ou will do .= pumps per c!cle. o $ump !our stomach with a moderate force o 7ou should tr! to do 11 minutes, then go to == minutes and then to .1 minutes dail! o It should %e practiced dail!. &dvanced o Do the )ri!a as descri%ed a%ove in the method section o The commitment should %e to do @? da!s without missing a da!, .1 minutes each da! o If !ou miss a da!, !ou go %ac) to 1 and start over till !ou complete @? da!s

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Free Diving Training Info

ool Training ool Session ! "nter#al di#e training
Info source: http://www.apneamania.com/code/training_sel.asp?catID=1 tipID=K Difficult! "evel C @ 5freediving champions level6 $urpose Improving freediving swimming techni4ues Improve fitness 5of freediving muscle groups6 Improve endurance and a%ilit! to deal with BD= %uild up and lactic acid %uild up "earn !our dive limits in a safe environment Duration N1./hrs to =hrs total training time Fre4uenc! Dnce a wee) Timing &n! time 5%efore or after wor)6 94uipment: :top watch 5waterproof6 /?m pool :nor)el mas) :hort ru%%er dive fins "ong free diving fins or a monofin, & dive %udd! or safet! spotter and lifeguard -ethod: ;arm up o :tretch of muscles in arms, legs, %ac) and a%dominals# / minutes o 1??m %reast stro)e, 1??m crawl at a slow speed/pulse ;ithout fins, diving: / laps. :tart with 1/ %utterfl! )ic)s 5while diving6 for a ma(. =/m then surface and swim to the end. ;hen it gets eas!, tr! doing it on the %ac) and the side. o Mideo 1 Autterfl!)ic) wo fins.wmv o Mideo = Autterfl!)ic) wo fins side516.wmv o Mideo . Autterfl!)ic) wo fins %ac).wmv 1min rest =??m Dut/Jnder . %reaths. : @ ( /?m laps ma( speed mi(ed st!les 5front, side, %ac) and spinning6 ;ith small ru%%er fins, diving with !our arms straight in front of !ou. . %reaths on surface then underwater until fatigued, then surface and . deep %reaths then return underwater. Ho rest until =??m completed. o Mideo @ small fins %ac).wmv o Mideo 1 small fins normal.wmv o Mideo E small fins side.wmv o Mideo L small fins spinning.wmv 1min rest =??m Dut/Jnder 1 %reath. . ( /?m laps ma( speed mi(ed st!les 5front, side, %ac)6. ;ith small ru%%er fins, start %! diving 1/#=?m then surface for onl! 1 %reath %efore diving again for 1/#=?m %efore catching a %reath again and diving =/m Jnder/=/m :urface. = ( /?m laps. :tart %! diving =/m followed directl! %! =/m in the $eter $edersen

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surface. :wim in as man! different wa!s as possi%le, %oth in the surface and while diving. o Mideo / small fins surface %ac).wmv o Mideo K small fins surface side5=6.wmv :urface swimming with snor)el. 1 ( /?m. ;ith long free diving fins or a monofin #: o = ( /?m ma( speed with arms in front Mideo 1? surface mono with snor)el.wmv o = ( /?m ma( speed with %oth arms along the side o = ( /?m ma( speed with one arm in front, one to the side Mideo 11 surface mono side.wmv /?m dive. / ( /?m. ;ith long free diving fins or a monofin C. . %reaths on surface then underwater until fatigued or /?m reached, then surface and swim to end and rest up %efore . deep %reaths and repeat: o Focus on !our techni4ue and time to do the /?m, no interval training now. Do longer rest %rea)s 5=#/mins6 o Mar! the dive speed. 9(ample: First . laps lap can %e done *fast+ C@#/ sec faster that usual The last = laps can %e done in a *normal+ pace. o 7ou will see that the normal pace will increase this wa! Bool down o 1??m %reast stro)e, 1??m crawl at a slow speed/pulse, rela(ed and eas!

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Free Diving Training Info

ool Training ool Session! C$% tables
Info source: Oasmine Aastow 5&ustralian Bhamp Female freediver6 http://www.diversworld.com.au/lad!# of#the#la)e#1.html Difficult! "evel C = 5set !our level to match !our a%ilit!6 $urpose Improve endurance and a%ilit! to deal with BD= %uild up and lactic acid %uild up "earn !our dive limits in a safe environment Duration N1./hrs to =hrs total training time Fre4uenc! Dnce a wee) Timing &n! time 5%efore or after wor)6 94uipment: :top watch 5waterproof6 /?m pool :nor)el mas) "ong free diving fins or a monofin, & dive %udd! or safet! spotter and lifeguard -ethod: ;arm up o :tretch of muscles in arms, legs, %ac) and a%dominals# / minutes o /?m %reast stro)e, /?m crawl at a slow speed/pulse BD= ta%les as per the spreadsheet. Do at least = sets. Bool down o /?m %reast stro)e, /?m crawl at a slow speed/pulse, rela(ed and eas!

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Free Diving Training Info

ool Training ool Session! $% tables
Info source: Oasmine Aastow 5&ustralian Bhamp Female freediver6 http://www.diversworld.com.au/lad!# of#the#la)e#1.html Difficult! "evel C = 5set !our level to match !our a%ilit!6 $urpose Improve endurance and a%ilit! to deal with low o(!gen levels "earn !our dive limits in a safe environment ;&>HIHP C "ow D= levels ris) sam%a or %lac)out. &";&7: ensure !our training %udd! is watching and read! to rescue !ou if !ou sam%a. For more info a%out sam%a watch the video at
http://vimeo.com/2060317

Duration N1./hrs to =hrs total training time Fre4uenc! Dnce a wee) Timing &n! time 5%efore or after wor)6 94uipment: :top watch 5waterproof6 /?m pool :nor)el mas) "ong free diving fins or a monofin, & dive %udd! or safet! spotter and lifeguard -ethod: ;arm up o :tretch of muscles in arms, legs, %ac) and a%dominals# / minutes o /?m %reast stro)e, /?m crawl at a slow speed/pulse D= ta%les as per the spreadsheet. Do at least = sets. Bool down o /?m %reast stro)e, /?m crawl at a slow speed/pulse, rela(ed and eas!

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