Searching For Dry Static Schedule
This is a post by Jorg Jansen.
My not so good friend mister Co2
In the last weeks Sanne and I did some tests to see where I’m standing and how to continue with training. The big thing that came out during researching this, is that I’ve got a pretty low Co2 tolerance. So, I think I will dedicate some time to train my Co2 tolerance and increase it. I’ve reserved 3 sport of around 20 minutes in my schedule per week to do this, so hopefully in a few weeks I will notice a difference while freediving.
Today I started with the first exercise. I was going to do 8 breath-holds of the same time with between them one breath of recovery. As I had no idea with which time to start, I took the beautiful number 40 and set the timer to 40 seconds. After 3 holds it became clear this was a little bit too low, but I would continue it anyway, to see where I would end. The last hold still felt good and instead of holding it for 40 seconds I took it to 1:30 minutes.
Conclusion was that the exercise is good, but that I really need to up the time. Next time I’ll do the same schedule but this time with 50 second breath-holds.
Anybody else has some good ideas on how to improve my co2 tolerance? Let me know in the comments.
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Well, there are plenty of hypercapnic exercises in the Apnea Training Manager at http://apnea.cz/training.html, and you can even train them interactively in front of your PC. If you enter your STA PB in your profile at APNEA.cz, it will even suggest you adequate apnea and recovery times (that you can adjust, of course). Series of breath-holds with only a single exhale/inhale in between is pretty intensive and hardcore.
PS: I do not think the current image here is of a CO2 molecule – that’s much simpler than that – see for example the image in Wikipedia: http://en.wikipedia.org/wiki/Carbon_dioxide
I’d tell that the moclecule on the image here is something much more complex – most likely some organic molecule. I see it incorrectly used on the web more often than just here. Probably because it is more “photogenic” than the correct but simple 3-atom model.
Here is what i have been taught:
yea or if not you will see if you need to go down or up.
usually the rule of thumb when u don’t know your CO2 tolerance level, is to start with half of your static level ie if you have a 3 min static the 1:30 this will either be just right
Hi Jorg,
For a CO2 table I think 8*40 seconds is too short. Especially considering you only take a few contractions per hold at the moment. My tables are all about 30 minutes because that is the most I want to spend on them at a time. It used to be hard for me to focus after 20 minutes but that seems to have become easier over time.
I understand this might be called hardcore but what does that really mean? It’s just training you can change the parameters to whatever you like.
If I may suggest a dry static training to start with
3*0:35
3*0:40
3*0:45
3*0:50
3*0:45
3*0:40
3*0:35
=3*280 seconds=840 seconds=14 minutes
This is short enough to do most of the days (before lunch?) and has parameters enough to keep you experimenting and interested for some time.
Perhaps trux’s program can give nice beeps so you don’t have to keep looking at a paper with the total times.
hi jorg
I do this one occasionally. I like it because it takes exactly 10 minutes.
1:30 hold
1:00 recovery
1:30 hold
0:45 recovery
1:30 hold
0:30 recovery
1:30 hold
0:15 recovery
1:30 hold
and finish. Sometimes I turn the last hold into a max attempt, but I never go more than 2 min.
ciao. btw I finish my studies after wednesday next week. Lets go to the lake! Wanna dive the 30m rope again.
Thanks for all the replies. I did some more small tests to see what is usefull for me. I report back next week after I tried your tips…