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We hear it all the time, 'no one likes statics'...
Many divers develop a negative relationship with static apnea early on for two main reasons. First, they’re often introduced to statics in a Beginner or Level 1 Freediver course, where meeting set requirements is emphasised. This pressure to hit specific numbers can lead to a mindset that associates statics with stress and performance anxiety, creating a challenging mental barrier. Second, traditional CO2 tolerance training tables commonly used in static apnea can be intense and uncomfortable. These tables involve multiple rounds with rising CO2 levels, leading to physical discomfort like heat and sweating, which often demand considerable mental grit but can overshadow relaxation and hinder performance.
Static apnea training doesn’t have to be monotonous or stressful, especially for certified freedivers with a solid foundation. Moving beyond conventional static tables can open doors to a more adaptable approach that prioritises listening to your body, adjusting to daily variations, and fostering mental resilience. Enter these dynamic static tables—designed to help you tune into your unique needs and find an intuitive rhythm with each session. With these tables, you can maximise gains without the rigid structure, creating an environment that encourages both awareness and growth.
Set Departure Table for Static Apnea
The set departure table is a versatile tool that operates on a structured yet personalised approach. Instead of rigidly aiming for predefined breath-hold times, this table encourages consistency based on your own limits and day-to-day variations. Here’s how it works:
Rounds: 8 rounds
Set Interval (Departure Times): 3-4 minutes per round
Instructions: Start each breath-hold at the beginning of the interval (every 3 or 4 minutes, depending on your personal best). Hold your breath as long as possible; once you exhale, the remainder of the interval is your recovery period. The aim is to keep each round’s breath-hold as consistent as possible.
For divers with a PB of 1.30-3 minutes: Set your departure time for 3 minutes.
For divers with a PB around 3-4 minutes: Opt for 4-minute departure times.
The beauty of this table is its adaptability. It allows you to challenge yourself within your own limits, learning to sense subtle shifts in mental and physical states. This encourages mental resilience and a higher degree of control over your body’s responses.
FRC Table for Time Efficiency
If you’re strapped for time, the Functional Residual Capacity (FRC) table provides a quick and effective way to train without needing extended sessions. FRC training involves a passive exhale before holding, offering excellent benefits for CO2 tolerance and mental preparedness without requiring a lengthy setup.
Note: Only perform these breath-holds with a passive exhale; never forcefully exhale air. Diaphragm stretches are highly recommended before starting.
Rounds: 8
Hold Type: FRC (Passive exhale only)
Instructions: Perform a breath-hold after a passive exhale and hold until you feel the urge to breathe. Take a 30-second recovery between each hold.
This table’s simplicity makes it ideal for incorporating into a busy day. FRC breath-holds activate your body’s natural urge to breathe while helping you develop tolerance and control in a short time, keeping your training sharp even on tight schedules.
CO2 and O2 Combo Table for Advanced Divers
For divers ready for a challenge, this CO2 and O2 combination table hones both carbon dioxide tolerance and oxygen conservation. It’s intense and requires focus, making it a powerful training tool for divers looking to push mental and physical limits.
Rounds: 4
Breathe-Up Periods: Progressive increase with each round
Instructions:
Begin with a 1-minute breathe-up before the first breath-hold, holding until you feel the first urge to breathe.
Progressively lengthen the breathe-up for each of the following rounds:
Beginners to Intermediate:
Round 2: 1 minute 30 seconds breathe-up, hold to first urge + 10 seconds.
Round 3: 2 minutes, hold to first urge + 20 seconds.
Round 4: 2 minutes 30 seconds, hold to first urge + 30 seconds.
Intermediate to Advanced:
Round 2: 1 minute 30 seconds breathe-up, hold to first urge + 30 seconds.
Round 3: 2 minutes, hold to first urge + 45 seconds.
Round 4: 2 minutes 30 seconds, hold to first urge + 1 minute.
Pro Tip for Progression: Adjust time gradually based on comfort. This table trains you to endure longer periods in the discomfort phase, increasing both mental resilience to the urge to breathe, CO2 tolerance and O2 threshold.
For a dual-focus approach, try:
Adding time in the contraction phase to boost O2 tolerance.
Reducing or keeping breathe-ups constant to focus on CO2 resilience.
This table balances CO2 and O2 training, equipping you with a versatile approach to static apnea. For additional strategies on delaying contractions and preparing mentally, check out our previous blog on how to delay contractions and boost mental preparedness.
Final Thoughts
These tables offer a refreshing and challenging way to improve your static apnea performance. By letting go of rigid targets and tuning into your own progress, you’ll not only enjoy your sessions more but will find yourself becoming a more intuitive and capable freediver.
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