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06-30-2011, 11:37 PM | #1 |
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Location: Ft Myers, FL
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Another workout thread
This is a new routine I have started and I was suggesting it to another member when I decided to make it a thread so I could get some feedback. It is a workout geared towards someone looking maintain muscular physique and improve their diving. I am going to alternate between O2 deprivation and CO2 tolerance tables for my apnea workouts. I am kind of experimenting with doing apnea workouts right after the weightlifting. It is definitely difficult but I am not sure about the effectiveness, but from what I can figure it seems like a good way of doing it. Any comments and questions are welcome.
Sunday- Apnea run (sprint 50-75 yards with breath held then jog about 100 yards or until you recover and repeat for a maximum of 3 miles) - finish with diaphragm stretches Monday- rest - diaphragm stretches Tuesday- Long run - 5+ miles followed by apnea workout Wednesday- 5 min elliptical warm up - Pushing workout (bench press, incline press, upright press, decline, push ups) - Diaphragm stretches Thursday- 5 min bike warm up - Pulling work out (pull ups, one arm rows, upright rows, curls) - Apnea workout Friday- 5 min run warm up - Leg/core workout (squats, leg press, abs, back extensions, calisthenics) - Apnea workout Saturday- rest - diaphragm stretches All weightlifting exercises are performed in 2-3 sets of 12-15 reps except for push ups and curls which will be one burnout set of at least 20 reps. |
07-01-2011, 12:31 PM | #2 |
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Re: Another workout thread
I would move leg day between pushing day and pulling day to give your shoulders some recovery time. Hitting the shoulders with upright rows the day after incline and upright press doesn't allow them to repair. The other benefit is if you are a weekend warrior like me and dive on Saturday your legs will feel better kicking than if you just worked them the day before.
However, at 2-3 sets of 12-15 reps you are using lighter weights and probably not breaking the muscle down too much that it needs time to repair. |
07-01-2011, 02:32 PM | #3 | |
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Re: Another workout thread
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As far as the weekend thing, i just plan to rest the day before i go out spearing because there is no telling what day of the week i decide to go out. |
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07-01-2011, 07:55 PM | #4 |
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Re: Another workout thread
Wondering if the apnea workouts should be performed immediately after the cardio / weight-training?
I'm no expert but just thinking that your heartrate may still be up post workout, thus hindering your apnea training? I would love to hear the pros / advanced divers chime in on this. Mahalo!! |
07-01-2011, 09:55 PM | #5 |
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Re: Another workout thread
I tried one about 5 minutes after and I literally could not do it, I am no stranger to pushing myself but it just wasn't gonna happen. I waited another 10 minutes though and I was able to complete a CO2 tolerance table with only a little more effort than usual.
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07-04-2011, 12:52 PM | #6 |
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Re: Another workout thread
That looks ambitious to do tables after weights; I've never tried that although I like to do diaphram/pack stretches as part of warmdown from strength/cardio training. The difficulty might be more than heart rate; it also could be blood flow since weight lifting increases blood flow to skeletal muscles for a little while and MDR causes the opposite effect. In my experience, MDR usually wins but it seems like it would take longer to kick in if your body is trying to keep your skeletal muscles fed vs just starting from baseline. Who knows though, maybe you figure out something new.
Have you thought about using kettlebells for part of your strength conditioning? I am curious if swimmers are using them nowadays. A long time ago when I used to compete nobody had ever heard of them although we did do weight training (a lot of the same exercises you are doing, with a focus on upper body). I started using kettlebells this year and found many of the swing exercises work a lot of the same large muscles groups in my legs and core that kicking with long fins do. I see a lot of stuff about apnea running, etc. Besides convenience or SWB related accidents, is there an advantage to these exercises as opposed to doing hypoxic pool training (not tables but actual swim sets with forced long intervals between breaths) when training to increase lung capacity? |
07-04-2011, 05:04 PM | #7 | |
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Re: Another workout thread
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07-05-2011, 01:00 PM | #8 |
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Re: Another workout thread
Yeah, actually one thing I am worried about is whether or not starving my muscles of oxygen right after lifting will affect their recovery and growth. I am leaning towards it not being an issue just because my recovery times are still completely normal and my strength is right where I expect it.
As for using kettle bells, I used to do some pretty ridiculous kettle bell workouts to prepare for fights in the past. They are a pretty great tool for building usable shoulder strength. My problem is that the only gym I am using now is a little 400sqft gym in the front of my apartment complex as I am taking a little vacation from my fighting career. I have very few options as far as good equipment anymore but I am getting by. I would definitely agree about kettle bells being good for swimming too. And the core/ diaphragm stretch cooldown feels really good and I would recommend it to anyone. |
07-06-2011, 03:57 PM | #9 | |
Lance
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Re: Another workout thread
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07-06-2011, 10:34 PM | #10 | |
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Re: Another workout thread
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07-07-2011, 12:13 AM | #11 | |
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Re: Another workout thread
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07-07-2011, 09:11 AM | #12 |
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Re: Another workout thread
Question: I f I hold my breath for as a long as i can in different intervals while on the treadmill, is that a way to improve my diving/breathhold?
I do a lot of treadmill workout, but never with holding my breath |
07-07-2011, 09:27 AM | #13 | |
Lance
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Re: Another workout thread
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07-07-2011, 09:59 AM | #14 |
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Re: Another workout thread
A lot of good ideas in this thread, I have recently been getting back on the grind, and kettle bells are definitely great way to work multiple muscles in different planes of motion at the same time.
*ONE THING TO CONSIDER, before trying to set a "max" for the intervals that are going to be in apnea, start with half of what you think you can do. It wont feel as strenuous, but you will be able to progress safely by just adding 2 seconds per set. It would be very dangerous to try and just work under your estimated "working time". You will be surprised how long 15sec feels when you only recover for a minute, and are running 3 miles at a 140bpm pace...... P.S. it would be a great investment to purchase a good HR monitor, and Pulse oximeter....both can go for as cheap as $40, so for maybe less than $100 you will be able to monitor yourself more objectively than "percieved effort" which can vary greatly
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07-08-2011, 03:55 AM | #15 |
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Re: Another workout thread
The apnea running and diaphragm stretches sound ok. The resistance and aerobic parts of the programme are fine for all-round strength and fitness, surface swimming etc but won't help your apnea performance. Well, they might help if you have problems with particular muscles burning out under apnea and losing power, but as a spearo it's unlikely you'd be pushing that hard. I don't think they'll hurt apnea performance in a big way either, so it's a pretty reasonable compromise for somebody who wants to stay fit but also dive.
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