Training program

[Semi]

Hello there im trying to figure out dry training program

Morning / Afternoon
Mo Yoga (40min) / Stretch, Inh. CO2 tables (3X), Full exh CO2 table (2x), Apnea Walk (15-20min)
Tue Yoga (40min) / Stretch, Runing 10km, Thaiboxing
Wen Yoga (40min) / Stretch, O2 tables
Thu Yoga (40min) / Stretch, Runing 10km
Fri Yoga (40min) / Stretch, Inh. CO2 tables (3X), Full exh CO2 table (2x), Apnea Walk (15-20min)
Sat Yoga (40min) / Stretch, 02 tables, Thaiboxing
Sun FREEEEEEEEEEEEEEEEEEEEEEEEEEEEEE

Well your comments are more than welcome. Im still newbie in freediving and this is just basic pattern of my possible training program. Im not sure how many repetition of CO2 and O2 tables you should do per on training session..
Thank you very much for comments

[sheepeck]

Some people here suggest that just one O2/CO2 table session per week is enough.

When I'm in my training cycle, I don't do more than twice a week swimming and twice a week weightlifting in a gym.
Plus some pool diving - like dynamics and so.
Have to admit that my results are nothing special

[Semi]

Well sure there will be some some wet training like dynamics etc. but still i dont have buddy and I dont want to risk . Anyway on thaiboxing we do a lot of fitness with our own weight and I think thats the best way if you want build stamina, agility and not just "goofy" muscles

[trux]

Originally Posted by sheepeck

Some people here suggest that just one O2/CO2 table session per week is enough.

Personally I do not think that a single table a week will make any effect. I'd rather recommend 2 to 5 sessions a week. Each session may be as long as about an hour and contain both a hypercapnic and a hypoxic table, and some other exercises in addition to it. Wet is preferable, but dry training is the way to go if there is no club and no buddies to supervise you. Many of such static apnea sessions (à ~1 hour each) are listed in the Apnea Training Manager that I believe you are both registered members of.

[naiad]

Is that 5 hypoxic tables a week? If it is, that is a lot of hypoxic training.

[trux]

Not necessarily only hypoxic. As I wrote, the sessions may and should include also other exercises - hypercapnic, semi-dynamic, technique, relaxation, games, etc (as I wrote, there are many examples in my database of exercises). 5 hours or sessions of training a week may be too much for some (that's why I wrote 2-5), but little for others (I know freedivers who train daily). However, I doubt that doing a single table a week makes any effect at all.

[sheepeck]

In some posts from last year (posted by lungfish) is this advise to do it just once a week - and according some replys from people who did it that way - there definitelly were effects.

But I cannost say any personal thing - never did tables.
Instead I did twice a week max dry statics attempts (untill I burned out and stopped)

[trux]

Yes, I am aware of those advices, but never saw any reason for limiting yourself to a single table per week. It is almost the same as if you advised that you should not dive more than an hour a week. It is nowhere that exhausting that your body would need a week recovery from it.

With training statics once a week, you can improve your technique, relaxation, and remove psychical barriers, but it cannot bring you any progress in physiological adaptation.

As for burning out with always the same training - that's pretty understandable. That's why I recommend varying the trainings a lot. Some may be more hypoxic focused, others hypercapnic, then again real-life diving simulations, semi-dynamic exercises, training techniques, relaxation, diverse games, etc. Here I see the advantage of training in a club - we have two wet static sessions a week (each an hour long) + some weeks another hour of sofrology. And since there are almost a dozen of instructors in or club, and each one has slightly different approach, the training is never boring or leading to burning you out.