H Bay

The last couple of days, I was studying several sources in order to find out how to make my training plan for December until February to improve VO2 max. High VO2 max results in good freediving performance and breath holding. Today, I stumbled upon this website that summarizes it quite well.

Here the link.

In summary, one should do some short high-intensity interval trainings, but also some regular interval trainings during 4 minutes with 2 minutes recovery break (slow jogging). I hear already two questions araising.

1. How many intervals?
2. At what pace?
3. how long are the breaks?

Of what I figured out in the last couple of days was that in order to improve VO2 max, high-intensity interval training is required. This boils down to my traditional 10x 200m sprints with 2 minutes recovery (walking). here, sprint means really going to almost maximum possible speed.

In order to push the lactatic threshold, however, a more moderate interval training is required. In fact the 5x 4 minutes at or a bit above the lactatic threshold and 2 minutes break (walking).

Also, one long run is still advisable in order to recover the muscles.

How does this translate into a training plan?

So, in practice, this is difficult to translate without over-training.

I suggest the following

• Monday 5x 4 minutes with 2 minutes break
• Tuesday weight lifting
• Wednesday 10x 200m with 2 minutes break
• Thursday weight lifting, wellness
• Friday 5x 4 minutes with 2 minutes break
• Saturday long run 90-120 minutes

During my times as a sprinter, once per week 10x 200m was enough. Every week, we got better. In the beginning, we were not able to sustain the 10x. Only about 7-8 times. But quickly, we got used to the effort.

Let’s see in December.

In the overview, I presented the long-term plan, which serves as an overview and the basis for the monthly planning.

September

During September, I did a lot of running, but without any structure at all. I just went for a run when I felt like it. In average, I trained about 3 times per week (often on Monday, Wednesday, and Saturday). After waking up, I did some push ups and weight lifting (biceps).

October

During October, I start with a more structured training plan.

Week 1, 3-9 Oct. 2011

• Mo 3×12 push ups
• Tu 3×12 push ups
• We 45min run 140-160, relaxation
• Su long walks

Week 2, 10-16 Oct. 2011

• Mo 30min run 140-160, relaxation
• We 30min run 140-160, relaxation
• Th 3×12 push ups, 3×40 sit-ups, stabilization, 3×12 leg press, 3×12 biceps, 3×12 triceps, 3×12 shoulders, relaxation
• Fr 45min run 140-160, relaxation
• Sa 70min longrun 140-160, relaxation

Week 3, 17-23 Oct. 2011

• Mo 30min run 140-160, relaxation
• Th 3×12 push ups, 3×40 sit-ups, stabilization, 3×12 leg press, 3×12 biceps, 3×12 triceps, 3×12 shoulders, relaxation
• We 45min run 140-160, relaxation
• Th 3×12 push ups, 3×40 sit-ups, stabilization, 3×12 leg press, 3×12 biceps, 3×12 triceps, 3×12 shoulders, relaxation
• Fr 50min run 140-160, relaxation
• Sa 90min longrun 140-160, relaxation

Week 4, 24-30 Oct. 2011

• Mo 45min run 140-160, relaxation
• Th 3×12 push ups, 3×40 sit-ups, stabilization, 3×12 leg press, 3×12 biceps, 3×12 triceps, 3×12 shoulders, relaxation
• We 45min run 140-160, relaxation
• Th 3×12 push ups, 3×40 sit-ups, stabilization, 3×12 leg press, 3×12 biceps, 3×12 triceps, 3×12 shoulders, relaxation
• Fr 50min run 140-160, relaxation
• Sa 90-120min longrun 140-160, relaxation

During week 2, I started with some initial Yoga exercises after wake up at 5AM with the following content according Yoga for freediving.

• Jala Neti – nose cleaning
• Warm ups
• Anuloma Krama – breathe in intervals (up to 10 cycles)
• Nadi Shodhana – alternate nostril breathing (5 – 10 min)
• Kumbhaka – breath holding 4-16-8 (5 – 10 min)
• Ujjayi – ocean breathing (3 – 10 min)
• Bhastrika – fast breathing (10 breaths 15 sec pause 3 – 4 cycles)
• Savasana – relaxation

November

In November I add some interval trainings and more Yoga (every day before sleeping). In the morning, I start the day with some static apnea (just for the fun of it, no measuring). Moreover, for the work outs I go to the gym and make maximal weight 9 repetitions each exercise.

Week 1, 31 Oct. – 6 Nov. 2011

• Mo 45min run 155-165, relaxation
• Th 1h whole body workout, pectoral, shoulders, latisimus, hamstring, squads, biceps, triceps, sit-ups, lower back, relaxation
• We 45min Fartlek with Intervals up to 172, relaxation
• Th 1h whole body workout, pectoral, shoulders, latisimus, hamstring, squads, biceps, triceps, sit-ups, lower back, relaxation
• Fr 45min run 150-163, relaxation
• Sa 90min longrun 140-160, relaxation

Week 2, 7-13 Nov. 2011

• Mo 45min run 155-168 some 5x2min intervals, relaxation
• Th 1h whole body workout, pectoral, shoulders, latisimus, hamstring, squads, biceps, triceps, sit-ups, lower back, relaxation
• We 45min Fartlek with Intervals up to 172, relaxation
• Th 1h whole body workout, pectoral, shoulders, latisimus, hamstring, squads, biceps, triceps, sit-ups, lower back, relaxation
• Fr 45min run 150-16, relaxation
• Sa 90min longrun 140-160, relaxation

Week 3, 14-20 Nov. 2011

• Mo 45min run 155-168 some 5x2min intervals, relaxation
• Th 1h whole body workout, pectoral, shoulders, latisimus, hamstring, squads, biceps, triceps, sit-ups, lower back, relaxation
• We 45min Fartlek with Intervals up to 172, relaxation
• Th 1h whole body workout, pectoral, shoulders, latisimus, hamstring, squads, biceps, triceps, sit-ups, lower back, relaxation
• Fr 45min run 150-173 some sprint intervals for the fun on it, relaxation
• Sa 90min longrun 140-160, relaxation

Week 4, 21-27 Nov. 2011

(relaxing week)

• Mo 30min slow run max 155, relaxation
• Th 1h whole body workout, pectoral, shoulders, latisimus, hamstring, squads, biceps, triceps, sit-ups, lower back, relaxation
• We 30min easy with some sprints for the fun of it
• Th 1h whole body workout, pectoral, shoulders, latisimus, hamstring, squads, biceps, triceps, sit-ups, lower back, relaxation
• Fr nothing
• Sa 90min longrun 140-160, relaxation

This post is not a real blog post, but my personal training plan to improving general fitness, well being, and to boost my freediving performance.

So, why do I write a blog post about it then?

Because I want to remember it, to find it whenever I need it, to have it safely stored, and to have it neatly written in electronic form. I can always access it from my iPhone, iPad, print it, cache it, etc. A secondary reason also is the fact that if I openly share it, the pressure raises to actually execute it. Colleagues and workmates might ask me about my progress. So I have to be prepared. Last but not least, it could be some kind of inspiration for anybody wanting to get in shape again.

What are the goals of this training plan?

The main goal is to improve my freediving capability. For this I want to achieve the following

1. Better overall fitness to feel well in my skin
2. Lower resting heart rate and blood pressure
3. Be more resistant against stress
4. Improve capability to relax and control muscle tension
5. Get more flexible (muscular flexibility)
6. Improve lung performance
7. Hold my breath longer (at least 7 minutes)

Current performance

In order to have a first impression about my current fitness, I was testing my current performance during the month of September 2011. Here the numbers.

Notice that I never participated at any competition or real training. The time for static apnea was measured without competitive mindset. I just stopped when 5 minutes were over and when I started to feel uncomfortable. Also, the constant weight personal best was measured at a recreational wreck dive in Bonaire. I didn’t have any diving watch to measure depth, but it is known that the wreck lies at about 30 meters. I promise that next year I will take it a bit more seriously.

Long-term planning

In order to be most efficient, a long-term planning needs to be established. This is to make sure to make best use of time. I plan as follows.

Training Plan

Before I do the entire training plan for all phases without adapting to my needs and progress, I start with the first phase and the first month. I already started in September with long runs, some basic strength training, some stretching (not enough) and some relaxation (not enough), but nothing structured. I will update for every month and will report changes during progress. Feedback, input, and training ideas are highly appreciated.

Every month will start with an easy week and will get harder until the end of the month. Also the week starts with easy trainings and then gets harder until friday. On Saturday, there will be always a long run. This is a bit of what I have learned during my active athletic times.

Start-up phase

This is the first phase, which started in September and continues until end of November. The goal of this phase is to build a basic endurance and prepare the body for some high-intensity interval trainings during the upcoming phases.

Also, some Yoga execises will help to get into more body conciousness, better flexibility, and first breathing exercises (Pranayamas).

• September and October gentle warm-up