Training - Static Tables

Static Tables
As already mentioned in chapter A, high level of carbon dioxide causes the urge to breathe. If so, in order to prolong the duration of freediving, we must accustom our body to high levels of carbon dioxide (CO2) and to low levels of oxygen (O2). Accustoming the body to these extreme conditions is a long process, noticeable results will not appear within days or even weeks - however persistence in static training will lead to dramatic improvement in the long run. Static tables are actually sequences of timed static breath holds (with no movement during the breath hold) - designed to accustom the body to the extreme conditions of lack of oxygen or excess carbon dioxide. The tables can be performed in water or on the surface. In order to begin training static tables, you must first be aware of your personal best because both types of tables (CO2 and O2) are based on it - meaning - the first practice session will be dedicated to performing a maximum breath hold, It is recommended to perform several warm up breath holds before attempting to perform the maximum breath hold. The personal best should be monitored once in 2 months and the tables should be adjusted accordingly.

Attention! Violation of the table limits may cause permanent damage to the respiratory system, do not practice more then one table per day ! Never exceed eight cycles within one table and always practice with a buddy who is completely aware of what you are doing. Practicing static tables may lead to an LMC or even a black out.

CO2 Tolerance Table
The following static table is designed to accustom the body to high levels of carbon dioxide by reducing the duration of resting time between fixed breath hold periods. The duration of the timed breath hold should not exceed 50% of your personal best and the table should consist of no more then 8 cycles. The following table consists of 8 cycles and is based on a personal best of 3 minutes;

rest - 2:30 min ; hold - 1:30 min
rest - 2:15 min ; hold - 1:30 min
rest - 2:00 min ; hold - 1:30 min
rest - 1:45 min ; hold - 1:30 min
rest - 1:30 min ; hold - 1:30 min
rest - 1:15 min ; hold - 1:30 min
rest - 1:00 min ; hold - 1:30 min
rest - 1:00 min ; hold - 1:30 min

Total duration 25:15 min

This table can be adjusted to your ability by changing the breath hold duration to 50% of your personal best or by reducing/prolonging the duration of the initial resting period.

Goals
1) Reduce the duration of the initial and final resting periods while maintaining a fixed breath hold duration.

2) Prolong the duration of the fixed breath hold while maintaining the same duration for resting periods.

3) Prolong the duration of the fixed breath hold while reducing the duration of the initial resting period.


O2 Tolerance Table
The following static table is designed to accustom the body to extremely low levels of oxygen by prolonging the duration of breath holds between fixed resting periods. The duration of the last breath hold in this table should not exceed 80% of your personal best and the table should consist of no more then 8 cycles. The following table consists of 8 cycles and is based on a personal best of 3 minutes;


rest - 2:00 min ; hold - 1:00 min
rest - 2:00 min ; hold - 1:15 min
rest - 2:00 min ; hold - 1:30 min
rest - 2:00 min ; hold - 1:45 min
rest - 2:00 min ; hold - 2:00 min
rest - 2:00 min ; hold - 2:15 min
rest - 2:00 min ; hold - 2:30 min
rest - 2:00 min ; hold - 2:30 min

Total duration 30:45 min

This table can be adjusted to your ability by changing the maximum breath hold duration to 80% of your personal best or by reducing/prolonging the duration of resting periods between breath holds.

Goals
1) Reduce the duration of the fixed resting period while maintaining the same duration for breath holds.

2) Prolong the duration of the initial breath hold while maintaining the same duration for resting periods.

3) prolong the duration of the initial breath hold while reducing the duration of the fixed resting period.


Important
It is recommended to perform between two to four tables per week - one at a time - Never perform both types of table during the same day.

Static Table Training Software
"ApnoeTrainer" is a software designed to calculate and build static tables for O2 and CO2 tolerance. It also "plays" the table in real time and acts as a guide while playing it - it performs a vocal countdown before each breath hold and informs the user when a resting period begins. It is a freeware and is free of adware and spyware. Click here to download.

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