Instructor Course Preparation #1 – Freediving Training 2018

by | Jan 2, 2018

The purpose of this part of the blog is to share my learning progression. I’ll be testing and applying different freediving training methodologies for set periods of time and discovering what works best for me to progress in freediving in the most healthy way. Please feel free to use the comments section below to comment on or critique what I’m doing.

Click below to support The Freedive Café and get a FREE audiobook from Audible!

#42 – Erika Schagatay – Science of Freediving

#42 – Erika Schagatay – Science of Freediving

Erika Shagatay grew up in northern Sweden, far from the sea but eventually went to Lund University in southern Sweden to study biology, focusing on physiology and marine biology. She completed her PhD in 1996 on the human diving response. She started her own research...

#41 – Derek Broussard

#41 – Derek Broussard

Derek Broussard is currently working as an apnea specialist with Cirque Du Soleil. He grew up exploring the cold waters of Puget Sound. A second enlistment In the U.S. Army brought him to Hawaii, where he discovered the healing properties of freediving and the peace...

#40 – Amber Bourke

#40 – Amber Bourke

Amber Bourke began her breath-holding journey as a synchronised swimmer, eventually competing for Australia. She retired from the sport at age 19 and it wasn't until a couple of years later that she stumbled upon the sport of freediving while on a backpacking trip...

#39 – Mateusz Malina – Part Two

#39 – Mateusz Malina – Part Two

Mateusz Malina started diving in late 2008, but already knew that it would become his destiny seven years earlier after trying it in a pool with his friends. His achievements are too numerous to list them all, he has set multiple world records in dynamic with fins...

#38 – Mateusz Malina – Part One

#38 – Mateusz Malina – Part One

Mateusz Malina started diving in late 2008, but already knew that it would become his destiny seven years earlier after trying it in a pool with his friends. His achievements are too numerous to list them all, he has set multiple world records in dynamic with fins...

#37 – Leigh & Bill Baker

#37 – Leigh & Bill Baker

It is my pleasure to bring Leigh and Bill Baker, Vertical Blue medics, into The Freedive Café today, to find out about them, to find out what their job entails at the comepetition. How do they deal with diver's health problems, and how are they prepared for the worst...

#36 – Adam Stern #2

#36 – Adam Stern #2

Today's guest is none other than Mr Adam Stern, the very first returning guest to The Freedive Café. It was around 9 months ago I first interviewed Adam and if you would like to learn more about him and his discovery of freediving and his views on training and...

#35 – Alexey Molchanov

#35 – Alexey Molchanov

Alexey Molchanov took up freediving as a teenager, motivated by his legendary mother Natalia Molchanova, with whom he trained. He has risen to the very top of the competitive arena, and holds the world record in CWT with a huge dive to 129m. Many other World Records...

#34 – Carlos Coste

#34 – Carlos Coste

Carlos Coste is from Caracas, Venezuela and now lives on the island of Bonaire in the Dutch Caribbean. He started freediving in 1997, and has since achieved 12 world records. Most notably, Carlos was the first person to officially surpass 100m in CWT and FIM. An...

#33 – Kate Middleton

#33 – Kate Middleton

Kate Middleton is a Champion Freediver, Yoga Teacher-Trainer and co-founder of Gili Yoga and Freedive Gili. She has set 18 National Records for NZ, dives to over 97 meters in Constant Weight and is Vice-World Champion in Free Immersion. She is a student and...

So, ten weeks to go until I return to Indonesia for 7 weeks of dedicated freediving training and, hopefully, the successful completion of my instructor course.

On March 11th I’ll touch down in Bali and head straight for Gili Trawangan where I’m going to slowly ease myself back into training and the freediving lifestyle by spending two weeks diving with Freedive Gili, the wonderful school run by Michael Board and Kate Middleton, also the place where I took my first freediving courses. Then it’s a short boat ride over to Gili Air and the start of a month-long Master Program, culminating in the AIDA instructor course, which I’ll be doing with Freedive Flow.

I’ve got ten weeks to get ready, physically and mentally for what will likely be the longest and most dedicated period of depth training I’ll manage in 2018.

I spent 3 months, between August and November, training for a 40km mountain trail-run which I successfully completed on November 25th. Needless to say, this involved an ungodly amount of running on trails, several times a week.
There is a popular belief that this kind of training is detrimental to freediving performance. While I am not completely convinced by the reasoning behind this, at least at the amateur level, and I think a strong cardiorespiratory engine is hugely important for living in general, there’s no denying that hours spent running are hours not training for freediving and I was too exhausted and sore most of the time to think about doing breath-work tables or resistance training.

After the race, I took a couple of weeks off from doing anything healthy and basically lay around eating shit food and watching Youtube. By the end of this little break I was feeling utterly awful and desperately needing to get back on the wagon, get my pre-race fitness back and take it to the next level.

Time to get back into shape for this kind of thing….

Two weeks ago I rewrote my schedule and wrote a new training plan into it. The thing is, between now and March 10th, I may only get 4 weekends in the water, or 8 days of actual freediving. And that if I’m lucky.
I don’t have access to a pool here in Kaohsiung, Taiwan, so my training is going to consist of what I can do on dry land, a combination of CO2 tables, dry equalisation practice, resistance training, medium-distance running and HIIT training.

Here’s a rough idea of how I’ll train each week:

Yoga
I don’t consider yoga ‘training’ as such, and my yoga practice is an even balance of traditional asana, pranayama and yogic meditation, in other words, I treat it as a traditional spiritual practice. Having said that, the benefits for the freediver are too many to list in full here but include greater physical flexibility, mobility and proprioception, improved respiratory function and control of the breath, better conscious control of sympathetic and parasympathetic systems, increased mindfulness, improved mood and greater equanimity under pressure.
6x Per Week 90min

Resistance Training/Weight Lifting
4x Per Week, Upper/Lower Split

CO2 Tables
3x Per Week.
(4 Weeks Full Lung
4 Weeks FRC
4 Weeks RV)

Dry EQ Practice
Following the month-long BTV course, and other practice.
Daily

Running/HIIT
1x HIIT session (stairs)
1x 8km incl. HIIT session (stairs)
1x Long Trail Run 10 – 20km

On the weekends when I’ll dive there won’t be any running. I would love to do apnea walk tables instead of CO2 tables but my location when I have time to do tables isn’t ideal for apnea walks. At least I’ll have two days of diving each fortnight to assess how good I’m feeling in the water and judge whether the training is improving my conditioning or not.

As you’ll see, I’m going to be attempting to teach myself BTV during this time. That’ll be the subject of a dedicated series of blog posts and maybe even a video.

I case any of you are wondering, here’s where I currently stand in terms of personal bests…I don’t plan on improving any of these before Indonesia, or even matching them, but a few comfortable dives to 40m would be a nice way to finish up this training block. The most important thing is to relax and enjoy every dive.

STA: 4:20
DYN: 120m
CWT: 43m

So I’m starting week 3 of 12 now and feeling really good. Watch out for the next training blog where I’ll talk about learning BTV and in a couple of weeks I’ll be reporting back after my first dive session of 2018 and we’ll see how my condition is coming along.

Happy New Year and Peace!

Teaching oneself BTV. It ain’t pretty….

If you would like to be notified when new blog posts are released please subscribe in the box up on the right.

Subscribe to the Blog!

Enter your email address to receive notifications of new posts by email.

Pin It on Pinterest

Share This