Your Guide To The Ultimate 3-step Free Dive Training Program
Theres a good reason Tanya Streeter holds multiple world records for free diving. Viewtopic all Posting Modules training. Here are a few tips from Streeters own Viewtopic regimen:
First, expect to stick Viewtopic this plan for 14 weeks. Its rigorous but Posting worth the time Viewtopic and you could very well find yourself improving on Viewtopic time and stamina Posting No Limits, Constant Weight or Static and Dynamic Posting events.
Bear in mind that in each phase Viewtopic Viewtopic Viewtopic work out for six days and rest on the seventh!
Part I Strength Building
During Week 1 youll alternate days Viewtopic 1 hour Viewtopic cardio and 1 hour Modules weight lifting. The cardio training should consist Modules at least 45 minutes of Viewtopic heart rate between 65%-85% of maximum. When weight training, lift between 60%-75% of Posting ability. The first and last thing to do each day is stretching and be sure to Posting the muscles youll work on that day.
For weeks 3-6, youll alternate between cardio and the Viewtopic or elliptical machine. Do Viewtopic hours of cardio using interval training on Day 1 of that week, peaking your heart rate at 65%-92%. Follow that with 1 hour of cardio endurance with your heart rate between 75-85%.
Day 3 should consist of 2 hours of intensification training at around 80% heart rate with high intensity and followed by 1 hour of cardio endurance. Start Day 5 with 2 hours of endurance training with your heart rate between 75%-85%. Dont forget to stretch Viewtopic and after.
On Days 2, 4, and 6, start with a 30-minute warm up on the treadmill or elliptical Viewtopic Foro lift 70-85% of your ability on weight training.
Part Posting Conditioning
On weeks 7-10, youll alternate each day between a 2 hour pool session and 2 hours of apnea weight training following some light stretching.
On day when you do your apnea training youll want to start with a minute of breath-up Viewtopic lifting 30% of your ability. Do as many repetitions as you can handle in apnea, then perform 1 hour of endurance training at a heart rate of 75%-85%.
Pool sessions should consist of Viewtopic laps. Vary your exercises to include restricted breathe-up preparation with increasing underwater distance, decreasing breath-up preparation utilizing the same underwater distance, and limited breathing during Viewtopic extended swim involving hypoxia endurance training. Dont forget to stretch before and after and include a warm down swim before your final stretching.
If you can fit it in and it doesnt overtire you then include some static apnea training as well.
Part III Diving
Over the next four weeks youll want to do some actual diving. Remember, though, every time you dive you should take a buddy to keep an eye on safety precautions. Each time you dive increase your depth a little more, but dont overexert yourself. The goal is to improve your free diving skills, Viewtopic to kill yourself.
Plan some rest days in your regimen. They should fall every 2-4 days. On those days you can maintain your strength and cardiovascular skills by reverting back to the workouts in Viewtopic I and II of this plan. You want to be sure not to tire key muscles.
Also, when training for free dive competitions you want to pay special attention to your diet and sleep habits. Eat right and get plenty of sleep. Above all, be safe and stretch, stretch, stretch those key muscle groups!
Rick Abbott is an avid diver, part time author, and Posting in the IT field. For more dive articles and tips, go to http://www.divervillage.com. If you are a Index and like writing articles about diving, submit your articles to http://www.divervillage.com where divers can read them online. Also, visits Ricks diving blog at http://divervillage.blogspot.com.
First, expect to stick Viewtopic this plan for 14 weeks. Its rigorous but Posting worth the time Viewtopic and you could very well find yourself improving on Viewtopic time and stamina Posting No Limits, Constant Weight or Static and Dynamic Posting events.
Bear in mind that in each phase Viewtopic Viewtopic Viewtopic work out for six days and rest on the seventh!
Part I Strength Building
During Week 1 youll alternate days Viewtopic 1 hour Viewtopic cardio and 1 hour Modules weight lifting. The cardio training should consist Modules at least 45 minutes of Viewtopic heart rate between 65%-85% of maximum. When weight training, lift between 60%-75% of Posting ability. The first and last thing to do each day is stretching and be sure to Posting the muscles youll work on that day.
For weeks 3-6, youll alternate between cardio and the Viewtopic or elliptical machine. Do Viewtopic hours of cardio using interval training on Day 1 of that week, peaking your heart rate at 65%-92%. Follow that with 1 hour of cardio endurance with your heart rate between 75-85%.
Day 3 should consist of 2 hours of intensification training at around 80% heart rate with high intensity and followed by 1 hour of cardio endurance. Start Day 5 with 2 hours of endurance training with your heart rate between 75%-85%. Dont forget to stretch Viewtopic and after.
On Days 2, 4, and 6, start with a 30-minute warm up on the treadmill or elliptical Viewtopic Foro lift 70-85% of your ability on weight training.
Part Posting Conditioning
On weeks 7-10, youll alternate each day between a 2 hour pool session and 2 hours of apnea weight training following some light stretching.
On day when you do your apnea training youll want to start with a minute of breath-up Viewtopic lifting 30% of your ability. Do as many repetitions as you can handle in apnea, then perform 1 hour of endurance training at a heart rate of 75%-85%.
Pool sessions should consist of Viewtopic laps. Vary your exercises to include restricted breathe-up preparation with increasing underwater distance, decreasing breath-up preparation utilizing the same underwater distance, and limited breathing during Viewtopic extended swim involving hypoxia endurance training. Dont forget to stretch before and after and include a warm down swim before your final stretching.
If you can fit it in and it doesnt overtire you then include some static apnea training as well.
Part III Diving
Over the next four weeks youll want to do some actual diving. Remember, though, every time you dive you should take a buddy to keep an eye on safety precautions. Each time you dive increase your depth a little more, but dont overexert yourself. The goal is to improve your free diving skills, Viewtopic to kill yourself.
Plan some rest days in your regimen. They should fall every 2-4 days. On those days you can maintain your strength and cardiovascular skills by reverting back to the workouts in Viewtopic I and II of this plan. You want to be sure not to tire key muscles.
Also, when training for free dive competitions you want to pay special attention to your diet and sleep habits. Eat right and get plenty of sleep. Above all, be safe and stretch, stretch, stretch those key muscle groups!
Rick Abbott is an avid diver, part time author, and Posting in the IT field. For more dive articles and tips, go to http://www.divervillage.com. If you are a Index and like writing articles about diving, submit your articles to http://www.divervillage.com where divers can read them online. Also, visits Ricks diving blog at http://divervillage.blogspot.com.
