4:3:2:1 Method

[penguinator]

Note: I rant a lot about climbing at the start of this post, but you will eventually see how it all connects to diving... so bare with me!

Recently I have experienced an old passion of mine come swinging back into my sights. Having climbed since I can remember, its nice to 'get serious' with my climbing after a very long break from even going near the rock. Being the age now, where I can actually comprehend training principles and having the time to employ these (last time I climbed seriously was when I was about 14 years old... it involved quite a few serious competitions of which I placed 5th in State), one major method I stumbled across was the 4:3:2:1 method. Which is based on a macro scale which is often used by serious athletes so they are at the desired peak of performances at their desired time of the year/month (normally the competition times or when you go on a trip). This logic of cycling your training, is briefly touched on in the Manual of Freediving.

Anyway, to do with climbing, it states that a an advanced climber should spend:
4 Weeks : "Just Climb" phase
Just getting out there and climbing. Dialing in technique and getting first-hand experiences.
3 Weeks : "Strength Training" phase
Performing exercises to increase contact strength and pull strength.
2 Weeks : "Endurance" phase
Involves 'lapping' climbs, usually in the climbing gym. Just climbing as much as possible, as fast as possible, without rest. It gets your body tolerant to high levels of lactic acid mainly in the forearms. Summed up, it lets you climb for longer before the "pump" hits, and lets you climb more confidently with the "pump".
1 Week : "Active Rest"
Active rest involves a complete detachment from anything climbing, but still exercise such as running or swimming.

Then after your 1 week rest your ready to go back to the start of the cycle, or go on a good road trip or compete, knowing that you have done a full cycle and are well rested to climb your best.


So here is what it has to do with Diving...
Does anyone here think its plausible to write up a schedule based on this logic? Maybe.....
4 weeks Diving;
3 weeks Dyn/Sta tables and other related exercises such as apnea walks;
2 weeks Cardio and technique training; and
1 week active rest involving pranayama and breathing exercises (maybe also working on equalization techniques?).

You wouldn't really be performing each aspect to the exclusion of all others. Rather, for example; during the 4 week diving phase you would primarily be diving, but would do a max table or two each week, and maybe a cardio session or two to mix it up.

Thoughts? Do I have too much time on my hands?

[Pastor]

I'm hardly the one to offer any comment but out of curiosity have you compared it with this schedule?

[penguinator]

Ha! Thats kind of what I am talking about. I think ill have a proper read of that. Thanks for the link.

[penguinator]

From Manual of Free diving:

"Training must be designed so that we enter into form in the most relevant period, neither too late or to early. there is nobody better than ourselves to recognize improvements or deteriorations in our form. In the winter we quickly forget the grand performances, incredible times, and abyssal depths. In the winter season and also in spring we must operate at a high workload that diminishes gradually with the onset of summer, the period in which work is predominately aquatic. The scheme that follows is an example of how the various activities should be divided during the year with the aim of reaching peak form for deep free diving in the summer".