Medical Blog 3104

Monday, December 10, 2007

 

Your Guide To The Ultimate 3-step Free Dive Training Program

Theres a good reason Tanya Streeter holds multiple world records for free diving. Its all in the training. Here are a few tips from Streeters own training regimen:

First, expect to stick with this plan for 14 weeks. Its rigorous but well worth the time spent and you could very well find yourself improving on your time and stamina in No Limits, Constant Weight or Static and Dynamic Apnea events.

Bear in mind that in each phase of training youll work out for six days and rest on the seventh!

Part I Strength Building

During Week 1 youll alternate days between 1 hour of cardio and 1 hour of weight lifting. The cardio training should consist of at least 45 minutes of your heart rate between 65%-85% of maximum. When weight training, lift between 60%-75% of your ability. The first and last thing to do each day is stretching and be sure to stretch the muscles youll work on that day.

For weeks 3-6, youll alternate between cardio and the treadmill or elliptical machine. Do 2 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 before and after.

On Days 2, 4, and 6, start with a 30-minute warm up on the treadmill or elliptical machine then lift 70-85% of your ability on weight training.

Part II 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 preparation 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 underwater 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 an 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, not 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 Parts 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 consultant in the IT field. For more dive articles and tips, go to http://www.divervillage.com. If you are a writer 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.11 7 Convenience Store
Bulk Custom T Shirt
Country Cross Ski Vacation
Personalized Golf Bag
Asa Softball Rule Book
Best Perfume For Woman
Country Crafts Wholesales
Celebrity Cruise Mercury Ship
Cosmetic Perfume Retail
Boston Flight Madrid
Synthetic Growth Hormone
1 Job Usa
Job Opportunity Singapore
St Paul University Hospital
College Free Interest Loan Student
Kitchen Idea Book
Cosmetic Dentistry East Bay
Mobile Satellite Antenna
20 Breakfast Lyric Matchbox Tiffanys
02 Mobiles
Original Hamster Dance
Cosmetic Mac Make Product Up
About Equine Massage Therapy Muscle Groups
Hark The Harold Angels Sing
Apartment Dog Large Search
Gear Hiking Pole Swiss
Construction Consultant Denver
Fairfield Sales Share Time
Republik Night Club Toronto
101 Cafe Restaurant
Me And
Kayaking New Zealand
0 12 Free Insurance Life Quote
Virginia Courts Case Information
Festival Field Hockey National
04 Cheap International Travel
Public Health And Safety Emergency Services
How To Make Bubble Tea
Florida Insurance Jobs
Air Cheap Jamaica Plane Ticket
Diet And Exercise Log
Contractor Guide And Directory
By Home In Nj Owner Sale
1 Cream Ice Team Vol
1 Boat Cook Episode Island Puzzle Survivor
Chicago Main Office Post Postal Service
Health Food Store Ontario
06 Xbox Code Madden X
The Whitehall Hotel Chicago Illinois
Chintimini Wildlife Rehabilitation Center
Coolaroo Sail Shade
Marc Jacobs Perfume Gift Set
Al Wasel And Babel General Trading Company
Hockey Minnesota Tournament Youth
Contractor Form Lien
Dog Day Care Nj
Animal Fur Real Toy
Dog Grooming Classes
Dating Advice For Guys
Henri Jessica Shoes Simpson
Jericho Television Show
06 Bike Biker Chick Girl Sturgis Two
00 100 Dating Dating Free Free Online
Magazine
2006 California Obituary
1950 S Designer Leather Chaise Lounge
Attorney Durable Lodi Power
Advanced Directive Living Wills
Chaise Lounge Free Plan
1949 Dead Find In Scroll Sea
06 Ea Fifa Sports
3 Bag Tea Tile
Missouri Most
Best Irish Pub Song
Remote Hi Hat
A New Pair Of Glasses
Q
Black Stud Earring
Diamond Earring Snowflake
How To Braid Cornrows Hair Style
Celebrity
Infant Development Checklist
7 Bedroom Florida In Orlando Villa
Card Graded Hockey
Accident Car Daniella Injury Personal Rush
Child Table Lamp
Vans Shoes Store
Sell My Time Share Online
Compare Car Rental Prices
Camera Home Surveillance
Best Insurance Pet Plan
Cancer Cancer Diet Fight Food Preventing That Through
Crystal
Beach Kid Thailand
Nestle Waters
Kingston Ny Prestige Toyota
Farmer Market Dallas Texas
Flight To San Juan
Chinese Soup
Listen Live Radio Web Xm
1 6 Doll Furniture House Scale
Flag In World
Hardware Store For Sale
1 Kings 1
Healthy Vegetarian Recepies
Recipes
Junior Winter Formal Dress
Child Insurance Life Quote Whole
Phone Equipment Chicago
1460 Fox Radio Sports
2006 Bank Holiday State United
Suede Fur Coat
Map Of The North America
Credit Free Internet Make Money Ways
Clubbing
Hot Springs National Park
Cheap Flight Paris Glasgow
Rehabilitation Cord Injury Spinal Trauma
Caravan Parks Skegness
Description Job Purchasing
European Skin Care Day Spa
1 N
Angry Cat
Estate Nj Real School Weichert
Spring Dresses
100 30 Hike Mountain Waterfall Waterfall White
Sensual Massage Long Island
100 Cd Drum And 20 Cd Wallet
Isanti Mn
Greater Swiss Mountain Dog Rescue
Popcorn Balls Recipes
Hikers Hitch Movie Teen
Beauty Cleanse Detox Health Ion
Canada Canadian Market Stock
0 Advance Apr Cash
Apartment Finder Friendly Pet
Soccer Goal Keeper Handbook
Appalachian Companion Hikers Thru Trail
Background Generator Myspace Stealer
Sports
Make Music Myspace Show Slide
Jewelry Television Show
Oil Tanker Spill
Dish Network Free To Air Satellite Blackbird Pvr
1 2 3 Magic Video
11 Stars
Christ Jesus Savoring Seeing
Administration Alabama Business Small
Kitchen Cabinet Refacing Services
Body Gloves Cellular Phone Cases
Dress Prom Uk
Discontinued Avon Perfume
Annette Roque
100 100 3rd Edition Hike Hike In Northwest Oregon Southwest Washington
Event Planner Careers
School Marketing Plan
Apparel Soccer World
Law
Ergonomic Snow Shovels
Clothing Junior Skirt Store
Soccer Coaching Vacancy
Red Evening Shoes
Administration Business Degree Marketing Program
Chaise
Stock Trading Forum
Entertainment Tv Stands
Lucchese Womens Boot
Appliance Company Home Insurance
2007 Cola Military Retirement
Minnesota Indoor Water Parks
Ga Georgia Home Sale State University
Vampire Computer Games
Erie Pennsylvania
Advance Payday Hold Personal Check Cash Loan
Asian Psychics
Dress For Pregnant Woman
20 Cell Comparison Phone Shopping
Beogradski Sajam
1 800 Junk
E
Fantasy In Sign Sports Yahoo
1 Engine Marketing Optimization Search Web
1 5 Scale Rc Cars
Amaco Clay
Beach Party South White
Home Air Filters
Bariatric Doctors In Brevard County Florida
White Gold Invisible Set Diamond Earrings
Las Vegas Time Share For Rent
1 800 Mattress Retailer
Scantling
Cleveland Speed Dating
Down Around Pillows
1 Gb Scsi
Instant Insurance Life Policy Quote
Niche Custom Wheels
Directory Doctor Find Physician
Blue Dresses
Dress Eric
05 Mustang Performance Parts
Christmas Gift For 10 Year Old Girl
Jesus Love Time
Country Gardener Living
1 Coffee Cup Maker
Internet Radio Software Station
Dancing Karaoke Music
011 Boot Plaid Skirt
Stephen Glass
10 Inch Dog Collar
Ketv Omaha
1000 Activity Costume Halloween Hint Idea Party Recipe Tip
Mcminnville Schools
0870 National Rate
Pet Shop Boy T Shirt
1 1 Cooking Cooking Course Dish Joy Joy Main No Volume
212 Cologne For Man
1 1 Carving Free Pattern Pumpkin
1 Mobile Motor Oil Synthetic
Barcelona Bed Breakfast
Financial Services And Crm And Perth Australia
Mesothelioma Research
0 Accept Business Card Credit
Texas Medical Malpractice
Business Growing Small Starting
Mattress For Sale Toronto
Narrow Hiking Boot
3 Bed Orlando Villa
Orange County Temporary Office Space
03 Agency Christian Dating
360 Xbox Core Pro X
Bike Part Pocket Wholesale
University Of Delaware Nursing
Odor Removal Dog Urine Carpet Cleaning
Heroin Injection
Attorney Bankruptcy Texas
Ensenada Mexico Picture
Bankruptcy Firm Law Michigan
1 800 Doctors
Montana Rafting Trip Whitewater
30 China In Jordan Shoes Wholesale
Basket Gift Tea
10 Bike Sesame Street
12 Excellence Interview Interview Job Program Step Success
Cancun Time Share Rental
Plymouth Turbo
225 Breakfast More Recipe Than
American Personal Chef
Bangkok Bar Best Club Disco In Night
2004 Contractor License Revocations Va
Dallas Radio Sports Ticket
Chocolate Cingular Pink
Tides Reach
Corporate Gift Golf
2 Course Lesson Tennis Training Vol
2002 Book Commerce Electronic Store
1 Year Dating Anniversary Gift
2003 Christmas Living Southern
100 Best Place Retire
Coffee Machine Saeco Vending
Cd Lable Software
1 Com Internet Marketing Promotion Services Site Web
Customer Relationship Management Investments
Nemo Toddler Bed
University Health Insurance
House
Bombay Catalog
Pigiami Donna
Tv Entertainment News
Z
Show Singing Star Tv
Psychic Readings Free
Crm Product Software
California Car Insurance Quotes
Colorado Humane Society
A Boy And His Blob
Meet Local Single Online Dating Personals
Eb Video Games
College Life Coaching
100 Carpet Greatest Moment Red
Carpet Commercial Philadelphia
03 Accord Body Kit
11 Boot Hiking Man
Dental Doctor Floor Health Office Plan
1 Dvd Minute Workout
Free Karaoke Track
Costume Ideas For Women
Infant Thrush Treatment
Xm Radio Portable Receiver
1100 Satellite Toshiba
Brock Huard
Express Clothing Store
Mars Staedtler
Farmer Insurance Oklahoma
Fake Fur Rugs
Alex Ferrer
Abc College Coverage Football Map Sports
Movie Dialogues
Turkey Arts And Entertainment
Discount Carpet Of Texas
Defensive Driving Class Houston
Physical Map Of Sweden
007 Spy Software
Bakery Store Thrift
Electric Radio Control Car
Ballroom Capezio Dance Shoes
Storage Vacuum
Cine Mri
Crystal Kit Radio
E Books Gratis
Communication Downlinking Satellite Uplinking
Acid Free Wallets
Youth Motocross Dirt Bike
Texas Real Estate Career
Banking Career Finance
Colorado Flower Send Wedding
0 Apr Visa
Silver Chandelier Earring
Buy Furniture Home Office Online
Football Hoover Repeat Smith
Detox Herbal Product
Contemporary Wall Entertainment Unit
Bike
Check Credit No Phone Service
101 Building Estate Estate Investment Real Real Trump University Wealth
Acne Herbal Remedy Rosacea
Jesus Es Mi Rey Soberano
Boot Desert Steel Toe
Animated Teeth
Rain Forest Cafe Niagara Falls
A2 Geography
Business Insurance Online Small
Academy Cosmetic Dermatology International
Couture Wedding Shoes

Comments: Post a Comment



<< Home

Archives

Sep 28, 2007   Sep 30, 2007   Oct 2, 2007   Oct 3, 2007   Oct 4, 2007   Oct 5, 2007   Oct 6, 2007   Oct 7, 2007   Oct 9, 2007   Oct 10, 2007   Oct 12, 2007   Oct 13, 2007   Oct 15, 2007   Oct 17, 2007   Oct 19, 2007   Oct 20, 2007   Oct 22, 2007   Oct 23, 2007   Oct 25, 2007   Oct 26, 2007   Oct 28, 2007   Oct 29, 2007   Oct 30, 2007   Oct 31, 2007   Nov 1, 2007   Nov 3, 2007   Nov 4, 2007   Nov 5, 2007   Nov 8, 2007   Nov 9, 2007   Nov 11, 2007   Nov 13, 2007   Nov 14, 2007   Nov 16, 2007   Nov 18, 2007   Nov 19, 2007   Nov 20, 2007   Nov 21, 2007   Nov 22, 2007   Nov 23, 2007   Nov 25, 2007   Nov 28, 2007   Nov 29, 2007   Nov 30, 2007   Dec 1, 2007   Dec 2, 2007   Dec 3, 2007   Dec 4, 2007   Dec 6, 2007   Dec 7, 2007   Dec 8, 2007   Dec 10, 2007   Dec 14, 2007   Dec 15, 2007   Dec 16, 2007   Dec 17, 2007   Dec 19, 2007   Dec 20, 2007   Dec 22, 2007   Dec 24, 2007   Dec 25, 2007  

This page is powered by Blogger. Isn't yours?