There are many debates whether CO2 tables are helpful or useless for Freedivers. And in reality, as always, truth is somewhere in the middle.
We are practicing CO2 tables, classical and modified on our Advanced Freediver and following courses.
STA breath hold
Freediving training
First, what is a STA CO2 table?
Take 50% from your current maximum STA and repeat it 6-8 times, every time decreasing rest time. If your current max, let’s say 2 minutes, this is how a classical CO2 table would look like for you.
REST
BREATH HOLD
2.00
1.00
1.45
1.00
1.30
1.00
1.15
1.00
1.00
1.00
0.45
1.00
0.30
1.00
Before you start doing this type of training or critique it, let’s ask the main question – what is your goal in this kind of training? Have a longer breath-hold?
Now let’s have a look at what happens during this table.
First, a Freediver who does this table, practicing relaxation breathing. Seven times from 2.00 to 0.30 practicing a critical skill. Calm down your mind and relax your muscles. Don’t underestimate this skill.
Next, the freediver trains how to relax while holding your breath. And this is a crucial skill for all levels and especially for beginners. Don’t try to be tough and “handle” contractions; learn how to hold your breath longer without them!
Probably the first 4-5 attempts will be pretty easy, and you won’t experience any urge to breathe symptoms – beautiful, coming out from your comfort zone is not your priority at this moment.
And it might be on the last 1-2 the Freediver going to have 1 or 2 contractions. So, in addition to previous goals, we train how to stay relaxed during these first couple of contractions for these two attempts.
If you don’t have any, increase each breath hold by 5 seconds on the next training.
My conclusion – if you are a beginner or intermediate Freediver and trying to build a foundation – this classical STA CO2 table is a legit way of training!
But then why do a lot of experienced Freedivers critique it? Because it is a waste of training time for THEM! They have already mastered how to do relaxation breathing or stay relaxed and not panic during first contractions. They passed this step. Now they have different goals.
And yes, a classical CO2 table is not the most effective way to train tolerance to a high level of CO2. But if your STA is less than 4 minutes, do you need to train it? Or your priority to learn basics, which is relaxation, not suffering?
Don’t blindly copy the way how champions are trained, when you are a beginner!
Get the Mares nose clip to improve your results in STA (Amazon affiliated link)
First Freediving course is over (if you haven’t done it yet – check here for more details), you are happy and willing to train more to become a better Freediver. The big question – how to train?
If you are lucky, and there is a Freediving club nearby – then just join it. You will find support and motivation there. But what to do if there is no Freediving club nearby? How to progress? Well, this is what we are going to discuss here
First of all – if you are planning to train in the water, you HAVE TO have a Freediving buddy. No exception. What about easy breath holds? Still no, you have to have a buddy in any case! If no – train STA dry (less fun, but safer!).
Before you start – refresh your knowledge about Breathing process in general (at least a part that it is CO2 which caused the desire to breathe, not O2). Don’t know where? Check out our video about it here
The worse what you can do in the beginning – is to start pushing your limits too hard! Why does it? Impressed someone? Because your friend can hold breathe longer? Or is it because 3 minutes sound impressive? Whatever reason you have – don’t do it.
Remember, a huge part of Freediving is relaxation, so, start with it.
But let’s be more specific. Let’s say your breath hold on the course was about 2 minutes. And you want to reach 3 minutes within 3-4 months. Here is your plan (train 2-3 times per week). Choose only one of these exercises for a session
Do 5-7 breath holds, without checking the time at all. Finish every attempt as soon as you feel uncomfortable (urge to breath). Your goal is relaxed breath holds
Do 5-7 breath holds, with start timing only after you start feeling uncomfortable. For example, your safety buddy can count to 10 (or less) after you have your first contraction. The goal is still to stay relaxed even after you have an urge to breathe.
Do easy CO2 tables (more details in the video here). Increase your breath hold time very gradually (only last 1-2 breath holds should be challengeable). The goal is slowly to accumulate CO2 and still be relaxed
Practice relaxation breathing (as meditation, pranayama breathing, and three section breathing). The goal is not to fall asleep.
Have you noticed “PUSH HARDER” advice? No? This is because there is no such advice here! You don’t have to push harder to reach 3 minutes static breath hold!
Рады представить Российскую звезду фридайвинга Игоря Самохина, успешно выступившего на Чемпионате РФ по фридайвингу 2017!
Игорь, спасибо, что нашли время ответить на наши вопросы.
1. Во фридайвинг вы пришли после довольно серьезной травмы, в 2010 году…. Почему именно фридайвинг, а не, допустим, просто занятие плаванием? Что понравилось больше всего с самого начала, а что было не очень? Помните Ваше самое первое занятие?:-)
Сразу оговорюсь, что «российской звездой фридайвинга» я себя не считаю и воспринимаю Ваше обращение исключительно с иронией. Я себя позиционирую, как крепкого середняка, находящегося с еще десятком моих хороших товарищей в пелотоне, возможно в его начале. Звездами у нас являются Алексей Молчанов и Александр Костышен. И еще Андрей Матвеенко, который давно оторвался от пелотона, но еще не догнал Алексея и Сашу, но у него еще всё впереди.
Я не сразу пришел во фридайвинг после травмы, восстанавливался где-то 1.5 года. Почему занялся фридайвингом? Когда-то сам анализировал, что повлияло, что было начальным импульсом? Было два основных мотива: 1. Когда я вернулся из армии в 1985 году, ходил пару лет в бассейн Олимпийский, плавать. Я тогда только-только научился. Проплывал с трудом 50 метров и отдыхал. В какие-то дни параллельно с нами, любителями, на соседних дорожках ребята занимались подводным спортом – плавали в моноласте. Меня тогда поразило, с какой скоростью и легкостью они ныряли, как чья-то тень мелькала, как торпеда под водой. Вот это впечатление мне и запомнилось. Я даже после несколько раз пытался найти моноласту, но, видимо, тогда это было еще сложно. После периодически пытался найти секцию, где можно было бы научиться. Но как-то всё не сросталось. 2. Я раньше часто летал в Египет и увлекся подводной фотосьемкой. Часами плавал-нырял, часто сильно закислялся, когда делал это без должного отдыха. Чувствовал, что навыков ныряния мне не хватало. Хотелось улучшить свои возможности пребывания под водой. Ведь когда фотографируешь какую-нибудь рыбку, долго ждешь нужный ракурс, часто ныряешь. Удачный кадр сделать сложнее, чем подстрелить рыбу из подводного ружья.
Плюс после травмы понял, что потихоньку нужно увеличивать нагрузки, хотя врачи и говорили всякие глупости)). Вот это все и привело меня в бассейн. Правда, я сразу же пошел заниматься и моноластой в ЦСКА ВМФ к Лене Жиляковой, и на курсы фридайвинга в Олимпийский к Оле Суряковой.
Понравилось всё. Я всегда любил воду во всех её проявлениях.
Что не понравилось даже не помню. Скорее всего, такого не было. Может быть, хотелось заниматься больше по времени. Хотя в первые 1.5 года я занимался 4-5 раз в неделю.
2. На ваш взгляд, что является вашей сильнейшей дисциплиной – динамика в моноласте (DYN) или динамика без ласт (DNF). Почему так? Насколько это отражает тренировочный процесс? Ваше мнение, являются ли фридайверы с многолетним плавательным (в том числе и соревновательным) опытом более успешные в DYN/DNF?
Раньше я бы сказал, что DYN, но в этом году я немного подтянул DNF, и они у меня почти сравнялись. Правда, на последнем питерском чемпионате России (CMAS) я опять немного улучшил результат в ласте, так что она у меня снова немного вырвалась вперед, но думаю, что ненадолго)). Ласта у меня идет легче. Похоже, я немного неуклюжий, и в ласте нужно делать меньше движений, и это меньше влияет на гидродинамику.
Последние месяцев 6 я больше уделял внимание брассу. Считаю, что это более чувствительный вид ко всему: и к технике, и к развесовке, и к гипоксии. Т.е, если я правильно вывесился для брасса, то и для ласты это подойдет. Тоже и при подготовке к соревнованиям. Я перед московским чемпионатом, как уже говорил, чаще плавал длинные дистанции брассом – прошел свой официальный максимум, а в ласте же не доплыл до максимума метров 25. Потом перед соревнованиями мне Максим Жиляков сделал новую ласту: немного помягче. И так как она была «необкатанная», то я не ждал от себя хороших результатов. Но, на удивление, в обоих чемпионатах я все же занял первые места в ласте)). Это опять подтверждаем мою теорию о большей чувствительности брасса.
3. Еще раз поздравляем с первым местом в общем зачете и отдельно в дисциплине DYN на Чемпионате России 2017! Рассчитывали ли вы на такой результат? Как вы считаете, что помогло выиграть именно вам (настрой, опыт, тренировки)? Как справляетесь с предсоревновательным стрессом (если таковой имеется 😉 )
За поздравления – спасибо))
До соревнования я по диагонали анализировал лучшие результаты участников. Получилось, что у меня брасс был где-то на седьмой позиции, ласта – на пятой, а статика, кажется, на 15-ой. Я рассчитывал, что: улучшу свои результаты в статике и брассе; а в брассе считал, что у меня хорошие шансы попасть в тройку. Про ласту ничего не думал, так как тренировал ее мало, ласта была новая и необкатанная. Хотел просто ее испытать)). Кстати, та же история повторилась и на питерском чемпионате – тоже ласта была новая, необкатанная, уже от Алексея Молчанова (приз за 1-е место в Москве). И опять нежданное первое, да еще с улучшением своего личника на 7 с лишним метров. Короче – сплошное везение в этом году))) – все ожидания выполнил и перевыполнил.
Выиграть помогла удача, более длительная подготовка к соревнованиям (в этом году я специально с этой целью участвовал в декабре в соревновании World Class V), не самые хорошие старты для тех, кто вместе со мной претендовали на призовые места, и отсутствие на соревнованиях наших лидеров (Саши Костышена, Алексея Молчанова и Андрея Матвеенко).
С соревновательным стрессом не справляюсь – я просто с ним живу эти дни. И перед первым днем соревнования опять удалось уснуть часа на 2, и перед вторым была похожая история. У меня в Москве всегда так было, но обычно не спалось только перед первым днем, а тут не получилось и перед вторым. Но, на результаты это не повлияло)). Нужно просто перед стартом хорошо подготовиться к нырку и вуаля))
4. На Чемпионате России 2015 года в дисциплине DNF вы показали результат 140 метров (первое место), в 2016 году 134 метра (4 место), в 2017 году 150 метров и второе место! Что повлияло на соревновательный результат?
Прошлый год в московских соревнованиях для меня был неудачным. Очень плохо выступил. Был недоволен. Да и вообще, у меня было три года застоя по всем трем дисциплинам. Вы не написали, что в 2014 брасс у меня был 141м. Так что динамика была еще хуже: 141-140-134. Правда, через месяц после Москвы в Питере удалось нырнуть на третье место 140 метров с копейками (немного подправить год), но всё равно не важно. Ласта тоже: 205-209 (красная)-201. Чтобы не подумать, что я уперся в потолок в этом году, как уже говорил, начал подготовку пораньше. Так что на результаты влияет подготовка и настрой в голове, когда вы не готовы мириться с тем, что лучшие свои результаты вы уже достигли. Но тут главное не борсить: спорт у нас необычный и силой воли решить ничего не получится. Нужно постоянно анализировать свое состояние, прогресс, ошибки, почему дальше не идет; пробовать что-то новое, верить в себя, верить в то, что пределов нет.
5. Некоторые критикуют нас за то, что в наших вопросах много “спорта”. На ваш взгляд, какое место во фридайвинге занимает именно спортивный аспект? Кроме спортивных достижений, что еще дает вам фридайвинг?
Спорт во фридайвинге опционен: большинству он вообще не интересен. Люди любят нырять, ездить-общаться (видимо, фридайвинг хороший фильтр: меня окружают очень интересные и главное светлые люди). Кто-то любит фридайвинг за особые состояния при нырянии: покой, осознанность, растворение, полет, тишину, нахождение здесь и сейчас… Кому-то нравится контакт с природой через фридайвинг. А кто-то просто любит воду во всех ее проявлениях. Мне интересны все эти грани.
Когда человек начинает у нас заниматься, он постепенно как нанизывание бусин, начинает оценивать свое состояние, что и когда он ест перед тренировкой, устал он или нет, какие дополнительные практики могут повлиять на результат, как глубоко он расслабляется, где возникает дискомфорт и какова его динамика, как справиться с волнением и с тем же дискомфортом, и тд и тп
6. Игорь, как находите мотивацию тренироваться и успешно выступать на соревнованиях различного уровня уже более семи лет? Какие краткосрочные и долгосрочные цели ставите перед собой?
Ну, для тренировок мотивацию мне искать не надо – мне просто это очень нравится. Если была бы возможность я бы вообще не вылезал из воды. Когда-то в Египте я плавал-нырял по 5-7 часов, выходя из воды, чтобы что-то съесть и перезарядить аккумулятор в фотоаппарате. Для участия в соревнованиях возможно нужна мотивация, а точнее не для участия, а для стремления показать какие-то результаты или улучшить свои достижения. Вот последнее (постоянное улучшение) скорее всего и является моей мотивацией, если в ней возникает необходимость. Я просто считаю, что если я чем-то занимаюсь, то это должно улучшаться. Или даже не так – любая практика – это инструмент для самокопания (кто-то называет это повышением осознанности). Т.е Вы чем-то занимаетесь и через это познаете себя (и не только). И здесь не важно чем, важно, чтобы это было интересно и не требовало дополнительной мотивации, кнутов и пряников. А соревнования нужны в качестве дорожных знаков: результаты растут – двигаетесь в правильном направлении, нет – нужно понять почему.
7. Фридайвинг становится более и более популярным. Появляется больше школ фридайвинга, больше студентов… Каким вы видите развитие фридайвинга в будущем?
Надеюсь, что он будет признан ни как непонятное экстремальное занятие для узкого круга любителей, но и как интересный зрелищный вид спорта для широкой аудитории.
Надеюсь, что в нашей стране, которая дала миру такого человека как Наталья Молчанова, найдутся средства для строительства глубоководных бассейнов.
8. И в завершение, какой совет вы могли бы дать тем читателя, которые только начали заниматься фридайвингом?
Вот это для меня самый сложный вопрос. Не зная зачем человек пришел, трудно ему что-то посоветовать. Тут вспоминается старый мультик, где главная героиня (уж, не помню кто) стремилась делать добро. У нее это как-то не очень получалось. Например: увидев, лежащую под солнцем на горячем камне ящерицу, она окатила ее холодной водой. И так далее…
А так если меня о чем-то спрашивают – я стараюсь отвечать, если могу))
Подписывайтесь на наш блог и читайте интересные интервью с российскими и зарубежными фридайверами!!
1. Do you remember how and when did you find out about freediving? What made you to start freediving? What were your 1st steps in this sport?
I started my Freediving journey in 2009 as a spearo in the Caribbean Island of Jamaica, where I discovered the beauty of underwater world.
After a couple of years or so I decided that’s is about time to improve my abilities so I signed up to take a Freediving Course.
I remember my surprise, when I realised I didn’t know anything about the sport, I had wasted 2 years hesitating about taking the course.
I then decided to enter into the pure discipline of Freediving, and with each year I started Freediving more than Spear fishing until the point where I was just Freediving and training on a daily basis.
Freediving changed my life, it give me the right input to discover and enjoy my life in a whole new way, experiencing many amazing things and learning new and valuable techniques.
2. What is your favourite discipline in freediving and which one you don’t like? And could you explain why?
I have to say that static is my favourite discipline, despite it being one of the most difficult disciplines to master, especially mentally.
It has its beauty even though most of freedivers hate it, I enjoy the challenge it brings, even after the worst static with massive, unpleasant contractions, when you take your first breath again ,that’s a moment of joy and satisfaction. Then my motivation is renewed.
Nowadays I mainly concentrate on static to discover my true potential and with bit of help and a lot of training I may just achieve my goal.
The discipline I like the least is CNF and that is probably because I never really train for it, living in the UK makes depth training difficult as there are only a few places to train and the distance you have to travel to train makes it challenging.
3. Tell please few words about your freediving trainings approach: How many times a week do you train? And do you have a fixed schedule or you just wake up in the morning, look into mirror and depending on your mood, body condition or weather decide what to do today?
Our training is usually scheduled around work, my 9-5 job is in the construction industry as a supervisor. Being a father of my children Tiger and Jade and running our family business Blue Water Freediving School where we train and teach our students.
Training could be difficult sometimes, at times we have to adapt it to suit the life style we are currently living. If training is forced it can become unpleasant and we are unable to train in that way in the long term, to keep it positive it is crucial to find the right balance to fit your training into your daily life.
The Static discipline is very stressful to the body and it has to be trained with the right approach, to eliminate overtraining I train between 5 to 6 days a week depending on the time of my training cycle.
All my training plans are usually set according to events I plan on competing in. I train in advance to participate.
Being a father I’ve learnt that you can adapt to train in all conditions and that could be during your lunch break at work or between cooking a dinner and relaxing with your family.
4. And how often do you try something new in your freediving trainings?
Every year I like to add something new to my training, to satisfy my curiosity and learn new techniques or just try a new approach to training.
What works for you may not work for others, that’s why it is very important to try different techniques and discover what works for you and your body.
This year I’m trying a couple of new exercises and I hope I will see positive results in the next few months.
5. The next question – what makes you day after day to go to train in a pool/sea? What motivates you to train hard? How do you fight humans’ laziness?
Good question, motivation is sometimes hard to find along with that positive attitude towards your training.
A positive attitude is super important otherwise you come to a point where you hate the sport and it will become a punishment instead of positive experience.
I try to gain my motivation from all the angles. Success is great and brings in good vibes but failure could be an even stronger motivational tool for the mind. The constant quest of discovering your mind and body’s potential is what keeps me going, that and of course with support of my kids ,my partner Shirley and family make it all a complete unit.
6. Do you believe that some food products could influence the ability to equalize? Like gluten or lactose for example create more mucus which is not good for equalizing? Do you personally follow any diet?
In the last few years I have been looking into role of my diet, I became a dietician to gain more knowledge of the subject, I have to say that this is something that has changed my approach in training. In my opinion, it is super important and plays a huge role in performance, from equalisations to contractions and general body functions.
To expect the maximum from the body we need to fill it up with right fuel to gain maximum performance.
On my performance day or training sessions, I would eat specific foods at particular times before training and that could make the difference in when the contractions begin.
Our bodies react differently to the food we eat and yes you could make your dive harder by consuming certain products as dairy or gluten, which will produce more mucus and in turn make a equalisation more difficult and challenging.
But we have to understand that all the good food is only a part of complete circle 🙂
7. Let’s talk about money 🙂 Do you have any support from sports community of your country or may be some trade brand?
Well to simplify it, most Freedivers are self funded, even when competing for your Country. We have no sponsorship or support to help cover the costs of training.
Freediving is still a young sport and in the eyes of public is relatively small that makes it more difficult to find sponsors to fund your daily training or events.
I’m lucky enough to have contacts with the manufacturers of high quality freediving equipment, Molchanoves and Elioswho’s equipment I use to train .
8. What about your targets in freediving? What would you like to achieve and how deep would you like to get?
I have my own little goals that I would like to achieve this year, I’d like to dedicate my training purely to static to see my full potential.
Depth that is another challenge. I’m still working on mastering my equalisation and if I have a bit of spare time this year, I’d like to see if I can train further on equalisation.
9. What do you do except freediving? Do you have any hobbies?
Freediving is a big part of our Family life, both me and my partner Shirley train when we can, that’s means a whole family trip with the kids to the lake where we can do a small training session ,or we just train in our home. Some of the things we do from home is our stretching session, body weight training and dry breath-hold training.
Freediving makes our life and our body’s healthier and happier.
As a family we love camping ,fossil hunting ,mushroom picking, or just casual trip to the beach when we can just let it all go and relax.
10. What would you advise to people, who just discovered this sport?
Buckle up as Freediving will give you tons of fun, friends and adventures.
Remember Never Dive Alone ,train hard but be smart ,enjoy the moment ,and most importantly have fun.
The right attitude will take you further and deeper than you think!
Dive Safe;)
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1. Do you remember how and when did you find out about freediving? What made you to start freediving? What were your 1st steps in this sport?
I found out about freediving first when my friend and the pool manager, Will Spivey, at my local pool, the Panama City Beach Aquatic Center, told me he was taking a course. We discussed it briefly but I did not give it so much thought after that. About a year later I was to take a business trip to Hawaii and made the commitment to advance my Scuba certifications while I was in Hawaii as quickly as possible. I finished Advanced and Rescue Diver certifications. Rescue diver certification changed my outlook on diving from inward to outward to learn to watch out for the other divers who may be less capable. Upon my return to Panama City Beach, I continued to advance my certifications with my favorite local shop Dive Locker. Within six months of leaving for Hawaii I became a PADI certified Divemaster.
Becoming a professional Divemaster was what led me to freediving. I started working the dive boat taking out charters and watching over the people. At Dive Locker and with most of the dive charters in the area we do out of water supervision. I found this boring and started to freedive to about 20 meters to watch the divers and check about their safety. I found it a lot of fun but a friend warned me that this was dangerous.
Following some further research I decided my friend was right and I decided to get certified. I found a course taught by Kirk Krack in Fort Lauderdale and told my daughter Meghan about it. Meghan said, “I want to do that”. So I enrolled us both and we took our first course in 2013 and both finished well. We were hooked. Shortly after we enrolled in Advanced and Safety Supervisor Training and I became an Instructor as well learning in Kona, Hawaii. One of the most wonderful places to dive I have been ever and since. My last day in instructor training we saw a mother and a calf Humpback swim underneath us to tour the bay and eyeball the tourists and the Instructor class.
2. What is your favourite discipline in freediving and which one you don’t like? And could you explain why?
My favorite discipline is no-fins. I like it best because it is difficult and the best workout. The other reason I enjoy it is because you can pack the least amount of dive gear. I love to train in no fins in the freshwater springs that we have in the North Florida Panhandle area. I feel so lightweight. I to be way underweighted and power down to neutral buoyancy. Then a couple of armpulls and you are flying back to the surface. Super fun!
3. Tell please few words about your freediving trainings approach: How many times a week do you train? And do you have a fixed schedule or you just wake up in the morning, look into mirror and depending on your mood, body condition or weather decide what to do today?
Currently I am training every day in the pool. I try to go in the afternoon when the sun is out and the temperature is the warmest. It works best with my schedule. This may change as I have a new job which is going to place some demands on my time. I am hopeful the noontime training time is still available to me.
I could not say enough about the beauty of the Panama City Beach Aquatic Center and the support staff. They are awesome. The water is always clear and warm and beautiful to swim in.
I grew up as a competitive swimmer and have kept it up ever since. Without being in the pool I don’t really feel right. I love how swimming clears your head (mind and sinus).
I love to do fin training in the pool and do a lot of underwater kicking. I also love to do drills where I mix up swimming with vertical diving to the bottom of the pool. I like to do sets with 2 dives to 3m (max depth in our pool) per 25 yards. I also enjoy no fin drills and love to invent new things to do. My plan is to share some video of some of these training sets with the freedive community internationally.
4. And how often do you try something new in your freediving trainings?
I usually do something new every day but its a lot of times repeat of old things or new mixtures or new orders. I always start out with 500 yards swimming or more. I also never get tired of underwater backstroke kick with fins.
5. The next question – what makes you day after day to go to train in a pool/sea? What motivates you to train hard? How do you fight humans’ laziness?
I have been swimming so long I just don’t feel good unless I get into the pool. Its basically a makeup of my psychology and physiology now. I am 57 years old and have been swimming since I was six. Pool training is my thing because I can do it alone. I work my sets alone and don’t push breathing to contractions. I always surface before contractions.
Ocean training is hard for me because we don’t have many buddies available. That is why I became an instructor. I have trained several to be buddies in the area but we are still a small group and most of my students don’t love the pool training as much as I do.
6. Do you believe that some food products could influence the ability to equalize? Like gluten or lactose for example create more mucus which is not good for equalizing? Do you personally follow any diet?
I follow a strict diet for health reasons and learned it works for diving. I don’t eat hardly any meat. Mostly salads and pasta or beans and rice. Occasionally I will splurge on a pizza. I read that we all have cancer cells in us and malignancy occurs when the cells grow out of control. I leaned that cancer cells love mucous as the mucous protects cancer cells from antibodies. Mucous is produced by cheese. Mucous also makes it more difficult to equalize when it is thick and sticky, I don’t each much cheese at all. Sometimes a little parmesan with my pasta. I learned cancer cells love lots of protein especially from meat. This helps them develop thick cell walls to protect them against antibodies that get through the mucous. Lastly I don’t eat any refined sugar or deserts (sometimes chocolate cookies, nobody is perfect). Sugar helps cancer cells divide and grow more rapidly.
These things I learned about cancer cells may be wrong as I am not a physician, just a little bit of an engineer.
7. Let’s talk about money. J Do you have any support from sports community of your country or may be some trade brand?
In the USA support is not very much and not very well coordinated. I took it as a personal responsibility to promote Team USA as Captain for 2016 World Championships. We raised a little bit of money for the event but only about 20% of the expenses. Some of the team members did their own fundraising efforts which helped them and was perhaps more successful. We had no corporate sponsors. My goal is to do much better for 2018. My trade brand is in its infancy and mostly for the freedive instructor business which is still very small.
In the US freediving is getting more popular as a participant sport but not as one where people are enthusiastically following the countries athletes as in other countries like Japan and maybe Russia. I only can guess about those countries as the leaders facebook feeds are full and friend requests are not possible, only to friend those athletes.
I want to give back to the sport by helping the US following grow to be more like some of the other countries.
8. What about your targets in freediving? What would you like to achieve and how deep would you like to get?
I would like to be a 100 meter diver one day. IT is difficult as deep water is 25 miles offshore in the Gulf Coast of the USA. I would have to travel to Hawaii really to train for deep diving. Perhaps Cayman Islands which has a growing community of freedivers. My teammate Kurt Randolph I believe will soon be a 100m diver.
I would like to break the static American record to have all three pool records. But these are secondary goals to becoming a better athlete, staying in shape, staying healthy and being a good example to younger athletes as to what is possible.
9. What do you do except freediving? Do you have any hobbies?
I swim and enjoy the water with my dogs. I work a lot and read a lot. I am always trying to learn new things and improve my attitude. I am always trying to learn more in Computer Science and Cybersecurity. I have projects in real estate, and new ones in aquaculture and hydroponics in the workings. I hope to spend more time with my granddaughter. And of course mostly I love teaching a freedive class whenever I can.
10. What would you advise to people, who just discovered this sport?
Please get certified, Don’t try to save money and learn on your own without professional training. The professionals are always learning and improving their game. If you are certified consider becoming an instructor. I put up a post about US Navy divers doing breathhold training in the pool and doing it wrong. (Side by side, both divers underwater at the same time.) Two US Navy Seals died last year in a pool in Virginia that way. I always confront those noobs and tell them get certified. Learn how to be a good safety. People who don’t know what they are doing are getting pools closed off to athletes who want to train correctly in the US. The US is a very litigious society which is why hardly any pools have 3m diving boards (platform diving) in the US.
Never dive alone. Also certified professionals get sloppy sometimes especially when fishing is involved. Someone always needs to step up and get everybody to follow protocol and discuss dive plans. Communication is the key especially when poor visibility is involved. Kelp on the surface makes it even more difficult. That’s why good communication and using a line and a float are a must in my opinion.
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1. Как и когда вы узнали о фридайвинге? Почему решили заняться этим спортом и каковы были первые шаги?
Фридайвингом я начал заниматься после того,как попробовал себя в подводной охоте, это было в 2014,тогда я любил рыбалку и узнав что можно ловить рыбу под водой с ружьем я сразу стал осваивать подводную охоту,но была проблема – я плохо плавал 🙂 я начал ходить в бассейн и учиться плавать, тренировать задержку дыхания -так я плавно погрузился во фридайвинг.
Я больше года разучивал классическое плавание,меня это очень сильно захватило.Я тренировался каждый день,смотрел ролики с ютуба,потом я стал нырять и тут было совсем весело,я сразу испытал все стадии гипоксии ))) потом я узнал что это называется “Самба” и “Блэкаут”.
2. Какая самая любимая и нелюбимая дисциплина во фридайвинге? И если возможно объяснить, то почему?
Самая любимая это статика )) Она сразу мне показалась самая зрелищная (шутка),у меня есть план на эту дисциплину и она у меня лучше всего получается. Так же одна из любимых дисциплин это (DYN), она самая красивая и впечатляющая. Я не любитель брасса (DNF), хотя иногда мне нравится потренироваться и в этой дисциплине.
3. Не могли в нескольких словах рассказать о своем подходе к тренировками. Как часто в неделю занимаетесь тренировками?Следуете плану тренировок или импровизируете опираясь на настроение/самочувствие/внешние факторы?
Сейчас я тренируюсь 6 дней в неделю,и следую определенному плану,так же тренируюсь в спорт зале.
4. Как часто экспериментируете в своих тренировках и пробуете что-то новое?
Я постоянно экспериментирую,и ищу оптимальный набор упражнений для своих тренировок,это не простая задача так-как информации совсем нет,только на спец курсах которые не так давно стали проводить наши именитые фридайверы.
5. Что мотивирует к тренировкам? Как справляетесь с обычной человеческой ленью/отсутствием желания идти на тренировку?
Мне не нужно себя мотивировать,у меня есть цель,я фанат фридайвинга,я люблю море и воду,мне нравится соревноваться. Не так давно я стал инструктором ФФР, и провел свой первый базовый курс,и мне очень понравилась роль инструктора.
6. Следуете ли какой-либо диете? Что думаете на счет исключения тех или иных продуктов для избежания проблем с продувкой?
Если это можно назвать диетой то вот – я исключил быстрые углеводы (мучные изделия,сахар,алкоголь,майонез,шоколад,соки и лимонад)
7. Вопрос о деньгах 🙂 Спонсируете ли кто-либо ваши выступления?
Что-бы иметь спонсоров надо показывать результат,но я точно знаю, что это возможно. В этом вопросе у меня был опыт,когда я собирался поехать на ЧМ в Турку Финляндия,я записался к генеральному директору АО Карельский Окатыш и изложил ему, что я еду на ЧМ и т.д.,через неделю мне позвонили и предложили помощь.
8. Каковы ваши цели во фридайвинге? Какие краткосрочные и долгосрочные цели перед ставите перед собой?
В этом году я поставил цель, освоить ныряние в глубину. Я знаю что там у меня есть потенциал.
9. Есть ли увлечения помимо фридайвинга? Как восстанавливаетесь после тренировок?
Сплю и кушаю :)) Люблю путешествовать,пробовать разные кухни мира и потом воплощать разные блюда на своей кухне дома,занимаюсь английским языком с репетитором,а также веду небольшой семейный бизнес.
10. Чтобы посоветовали людям, которые только открыли для себя мир фридайвинга (или только собираются это сделать)?
Верить в себя и не останавливаться на достигнутом
Больше информации о Валентине на его странице в соц. сетях ВКонтакте и Facebook
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1. Do you remember how and when did you find out about freediving? What made you to start freediving? What were your 1st steps in this sport?
I started because of spearfishing, for me freediving is not only an abstract sport but also the athletic part of it’s main application, spearfishing, so it’s all the same thing to me. As a kid I used to go with friends to the beach in summer trying to go deeper and stay longer, so when we started spearfishing I found a motivation to work on it. Also, in high school I was in the basketball team and despite I liked it, individual sports fit me better and freediving joined all that. In 2011 I started competing in freediving and it helped me to improve and train.
2. What is your favourite discipline in freediving and which one you don’t like? And could you explain why?
My favourite discipline is static apnea, it’s the main basic skill and the most handy tool in all the other disciplines, plus it’s what I need the most in the sea for bottom waiting. I like all 6 AIDA athletic disciplines, that’s mainly it, and even the two sled disciplines are interesting as separate stunts. If I had to distinguish, I’d say I find more relevant static apnea, dynamic no fins and constant weight no fins, because all the others use tools which take the sport slightly away from the athletic basics and can also be upgraded, affecting the future performances and sometimes providing different chances to athletes. What I dislike is when other activities which are not about maximizing one single magnitude (time, distance or depth) are called to be included as apnea, but that’s another topic.
3. Tell please few words about your freediving trainings approach: How many times a week do you train? And do you have a fixed schedule or you just wake up in the morning, look into mirror and depending on your mood, body condition or weather decide what to do today?
Hah no, no, I work in a studio in front of the screen like most of people. I mainly train one hour per week mostly static with my club fellows of Cavalldemar in Barcelona, so I need to optimize my training a lot. Of course some weekends and on holidays I go spearfishing which is a great work out to combine with the pool training, and I do some running, cycling and stretching. That’s enough to keep a quite stable level and basement. Then when big competitions get closer I train more often so I increase the training load and consistency, add some dnf, etc, in a attempt to force a peak performance, fortunately usually helping me to improve a bit and be ready to ensure more my results.
4. And how often do you try something new in your freediving trainings?
I introduce small changes most of the time and pay attention to the influence of that isolate variable to work out some conclusion, once I reach it, I optimize or discard the change and move on with next potential improvement, and that can take just one day or some times months.
5. The next question – what makes you day after day to go to train in a pool/sea? What motivates you to train hard? How do you fight humans’ laziness?
I don’t train that much so usually I’m willing to train, also because apnea is not only competition for me; it’s also my preparation for spearfishing and not a sacrifice. When competition comes then I need to force myself to work more on it, but then improvement will and competitiveness gives me extra determination to reach results.
6. Do you believe that some food products could influence the ability to equalize? Like gluten or lactose for example create more mucus which is not good for equalizing? Do you personally follow any diet?
I heard about these things and it’s not yet clear to me, I avoid lactose before freediving because of digestion, so I’m not sure about equalization. But I didn’t find any specific food influence on my equalization. I equalize easily hands free 0 to 50 or 60 m whatever I eat so maybe I’m not the best to test. When I have problems it’s in specific days from sinus related or other problems. I follow several nutrition rules based on a healthy diet; I need many calories so I like to control the quality of my intake source to keep general health. Then for competition I adjust not to have my stomach full, for fast digestion, for recovery and to respect my habits and avoid unexpected changes.
7. Let’s talk about money 🙂 Do you have any support from sports community of your country or may be some trade brand?
I have some sponsors which provide me with the best quality equipment, but I afford competitions by myself except those which are organized by the federation and I get qualified, in which fortunately I’m fully covered by FECDAS or FEDAS. I get financed with my job salary, and a bit from events and some workshops I do when people specifically ask me to, and all that at least gives me now the freedom not to depend all the time on others to go to competitions.
8. What about your targets in freediving? What would you like to achieve and how deep would you like to get?
I set no limits for myself, when I started I was thinking of 8 minutes and I beat that in my first national championship back in 2011, so that is now well behind and I don’t have a very limited period to perform so I have many years ahead to keep improving further. At the moment next step should be as usual to turn my training PB into a competition result, and then improve it over and over. Depth is something I like but I’ll keep being progressive and won’t try big numbers until I’ll be prepared when I have time.
9. What do you do except freediving? Do you have any hobbies?
My job is sometimes hard but I still like architecture, so it’s good to visit, look and learn from the places and buildings I go. But my spare time goes more into spearfishing, the most sportive, selective, responsible and sustainable way of fishing for the environment.
10. What would you advise to people, who just discovered this sport?
I’d suggest them to join a freediving club with training group; it’s a safe, cheap and useful way to progress.
1. Do you remember how and when did you find out about freediving? What made you to start freediving? What were your 1st steps in this sport?
First time I saw freediving in 1999 on TV. There was very short spot about I guess Australian guy who was trying to brake DYN record. He swam around 190 m and had black out. I thought to myself, that it must be dangerous and that freediviers are freaks and I could never do this . In 2007 I read again article about freediving in one scuba diving magazine and this led me to try a basic weekend freediving course and again I had very mixed impression about freediving, but I kept trying that and later I sold my scuba equipment and kept diving only this way. I did not plan to compete in any sport because I used to compete in swimming when I was a child and spent a lot of time in pools. But I was improving very fast so I tried 🙂
2. What is your favourite discipline in freediving and which one you don’t like? And could you explain why?
I like CNF the most, because I like outdoor depth disciplines and I find this discipline the most natural and the most pure, dependent only on freediviers body.
3. Tell please few words about your freediving trainings approach: How many times a week do you train? And do you have a fixed schedule or you just wake up in the morning, look into mirror and depending on your mood, body condition or weather decide what to do today?
I used to train more often. Last two years I am busier with my job and family so I use to train max 3 times a week and about 5-6 times a week during competition period and 2-3 months before the main competition. During the year I do not do too specific trainings, I do fitness, running and once a week pool training or outdoor snorkeling.
I have a mixed approach. I have been trying to keep the fixed schedule, but I listen to my body and lately I need to adjust my schedule to job and family and other parts of life 🙂
4. And how often do you try something new in your freediving trainings?
I try to make every training special in some way. I can do same excercises, but I try to change number of repetitions, time for breath up, and I do it as a like and as I feel that certain day.
5. The next question – what makes you day after day to go to train in a pool/sea? What motivates you to train hard? How do you fight humans’ laziness?
I like the sea. I do my hard training a limited period of the year. And when there is time for that, I like it. If I should do it every year maybe I would lose passion for that, but when it is only part of the year it is fun.
6. Do you believe that some food products could influence the ability to equalize? Like gluten or lactose for example create more mucus which is not good for equalizing? Do you personally follow any diet?
I believe it can affect equalization. But I am not so strict to my diet and I eat mostly what I like 🙂
7. Let’s talk about money 🙂 Do you have any support from sports community of your country or may be some trade brand?
Last 3 years it is better and Czech representatives have some money from the association of Czech divers, from government, we have also material support from some producers of diving equipment e.g. Salvimar and some divers get personal ways of sponsorship.
8. What about your targets in freediving? What would you like to achieve and how deep would you like to get?
I have no specific numbers. I like to dive 80+ meters in CNF once more and I want to master equalization techniques so I could achieve my real limits in CNF. My PB in CWT 103m is far from my physical limits.
9. What do you do except freediving? Do you have any hobbies?
Freediving is nothing more than one of my hobbies. Other hobby is painting (look here MOJE_OBRAZY), tasting good wines and my family 🙂
10. What would you advise to people, who just discovered this sport?
I would advise to be patient when something is hard to achieve, limits are only in our heads, furthermore not to push hard without thinking and enjoy diving with emphasis on safety and with respect to nature…
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1. Как и когда вы узнали о фридайвинге? Почему решили заняться этим спортом и какими были ваши первые шаги?
Я с детства в бассейне, сначала занималась классическим плаванием (имею разряд МС), затем уже практически хотела заканчивать со спортом и готовиться к поступлению в институт, на крайних сборах пересеклась с тренером по подводному спорту и он уговорил попробовать себя в ластах, в скоростном плавании. Также выполнила разряд МС, и в 2007 году на очередной тренировке пересеклась с нынешним тренером Орлом И.М., но тогда он сам был еще выступающим спортсменом по фридайвингу. Начали тренироваться и уже летом поехали на первый Чемпионат Мира в г.Бари (Италия), где я стала чемпионкой. Случайно… тут и началась моя фридайверская жизнь
2. Какая самая любимая и нелюбимая дисциплина во фридайвинге? И почему?
По дисциплинам не могу ответить на вопрос про любимую и не любимую… я видимо как все женщины непостоянна… и любовь к дисциплинам у меня переменчива… я могу любить на тренировках одну…приехать на старт и испугаться… и тут же полюбить ту дисциплину, которую не готовила… к статике поначалу относилась с меньшим проявлением любви, но сейчас полежать и помучиться иногда тоже люблю…
3. Расскажите о своем подходе к тренировкам: сколько раз в неделю тренируетесь; придерживаетесь какого-то расписания или импровизируете, опираясь на настроение/самочувствие/внешние факторы?
4. Как часто экспериментируете в своих тренировках и пробуете что-то новое?
Отвечая на оба вопроса: к сожалению, профессиональный спорт, в связи с его неоплачиваемостью плавно перешел в разряд хобби, и теперь я стараюсь тренироваться пару раз в неделю на суше (в тренажерном зале), и пару раз в бассейне…но не всегда получается…и это очень обидно…перед главными стартами в году стараюсь почаще тренироваться…я могу тренироваться только с тренером… как в зале, так и на воде, поэтому полностью доверяю тренировочный процесс тренерам…я материал, они из меня лепят))))
5. Что мотивирует Вас к тренировкам? Как справляетесь с обычной человеческой ленью и нежеланием идти на тренировку?
К тренировкам мотивирует страх потерять то, что ты имел на протяжении всей своей осознанной жизни – это общение, поездки на соревнования… внешний вид…ну и в тот момент, когда ты стоишь на пьедестале и в твою честь играет гимн, нигде и никогда не испытаешь этих эмоций…
6. Вы придерживаетесь какой-то диеты и что думаете о возможном влиянии некоторых продуктов на продувку?
Диетам нет!
7. Вопрос о деньгах 🙂 Спонсирует ли кто-либо ваши выступления?
Спонсоров нет. И это, наверное, мое желание на НГ – найти спонсора…
8. Каковы ваши цели во фридайвинге? Какие краткосрочные и долгосрочные цели ставите перед собой?
Хочу еще пару- тройку –четверку раз установить мировые рекорды.
9. Есть ли у вас увлечения кроме фридайвинга?
В связи с полной занятостью на работе времени катастрофически не хватает… вот был бы день не 24 часа, а 30…
10. Чтобы посоветовали людям, которые только открыли для себя мир фридайвинга (или только собираются это сделать)?
Наслаждайтесь… и в этом спорте нет соперников… вернее он один, и это ты сам… остальные друзья…
Freediving “record braker” from South Africa MJ Kuhn set a new National Record in Free Immerssion and we have our TOP-10 questions for him
1. Do you remember how and when did you find out about freediving? What made you to start freediving? What were your 1 st steps in this kind of sports?
I started as a spearfisherman in Cape Town, South Africa. I didn’t really know much about freediving back then. Only once I wanted to go deeper did I start looking into getting a proper freediving education. I enrolled for my beginner course and got hooked instantly in the simplicity of it. I just kept going and 6weeks later I was a AIDA Freedive Instructor
2. What is your favourite discipline in freediving and which one you don’t like? And could you explain why?
That is a really difficult question; there are parts of every discipline that I like. Free Immersion is the easiest for me, It feels very natural to me. I think it’s because of all the rock climbing I did. Constant weight no-fins is probably the most satisfying as you are using both your arms and legs, you really deplete your fuel sources. I find it so satisfying when you are getting close to the surface and you can feel how empty your body is. Arms and legs numb, they almost feel dead.
Constant weight bi-fins is probably my least favourite although I still like the empty feeling I get in my legs after a nice deep dive. Just knowing that you have pushed your body to its limit gives me some kind of satisfaction.
3. Tell please few words about your freediving trainings approach: How many times a week do you train? And do you have a fixed schedule or you just wake up in the morning, look into mirror and depending on your mood, body condition or weather decide what to do today?
I work as a freediving Instructor so often I cannot actually decide what I want to do. However teaching does make you fit. I prefer to separate my strength training from deep diving, I feel uncomfortable if I did a strength session recently and then go deep. I don’t have a set schedule at all. When I feel good I train, I believe rest is as important as the training days. I’d say I probably train 3-5 times a week depending on how I feel.
4. And how often do you try something new in your freediving trainings?
I’m open to new training techniques, so if I hear about something that makes sense physiologically, I would give it a go.
5. The next question – what makes you day after day to go to train in a pool/sea? What motivates you to train hard? How do you fight humans’ laziness?
Firstly I love diving, it takes me out of the craziness of life. When I go under the surface everything disappears, I don’t think about yesterday or tomorrow. I’m completely immersed in that moment between the ocean and myself. I like feeling my body and being in control of it.
Strength training gives me exactly that; after I finish my last sets I can feel every muscle burning… reminding me that they are there. Once you start making progress like feeling stronger or having more control in a certain position that motivates me even more to keep going. Training and exercise makes me feel good, if I go for a while without either I don’t feel good mentally of physically.
Of course there are times when I don’t feel like training, I see this as my body telling me I need more rest. But when I do feel like training I like going all out, going until I feel like puking. Fighting human laziness is tough. Setting goals is what keeps me motivated. Both short-term goals, which I could reach within a few months, and also long term goals, which might take years to reach. I need something to strive towards.
6. Do you believe that some food products could influence the ability to equalize? Like gluten or lactose for example create more mucus which is not good for equalizing? Do you personally follow any diet?
Definitely!!! Sugar is the biggest one for me, sodas and candy especially. It makes my EQ feel sticky. I can still equalise but if I had something with sugar I often feel like I need to swallow when I’m in free fall with a mouth fill. As soon as I swallow I have trouble managing my mouth fill. Sometimes my soft pallet locks up, or I lose some air through my glottis. Also sour things like pineapple affect my ease of equalisation.
My diet is high in fat, medium protein and as much vegetables as I want. I avoid carbs, especially simple carbs(rice, pasta, potatoes) completely. My body does not react well to grains and bread either. I eat what makes me feel strong, for a few months I made a journal of everything I did, what I ate and what training I was doing. I rated my mental and physical comfort on dives and in training. So I am not saying it’s for everyone, but this works for me.
7. Let’s talk about money. Do you have any support from sports community of your country or may be some trade brand?
I work as a freedive instructor, which is my only income. I don’t get any support money wise for freediving. I fund competitions and travel expenses myself, it’s an expensive game to play. Getting financial support for freediving competitively would definitely make a huge difference.
There is no support from South Africa at the moment, freediving is still small over there. I have been diving with SeaGods wetsuits from the beginning. Testing prototypes etc. At the moment I get wetsuits from them when I need, which is a good deal. At Freedive Flow on Gili Air, Indonesia I teach freediving. Working here I am able to dive almost everyday. When I don’t have students I can go train, which saves me a lot of money for travelling and diving expenses. They support my competitive nature… I am always able to take time off for diving if I need it.
I am also part of RAW Adrenaline which is a adventure lifestyle brand. We have +-50 athletes from all over the world participating in different extreme sports. RAW gives me a huge platform to promote from. I write blogs for RAW and post video’s etc. Because of the wide variety of people involved I can reach large amounts of people through the RAW platform. Here is a link to my profile on RAW. Here is a link to the latest blog I wrote for RAW.
8. What about your targets in freediving? What would you like to achieve and how deep would you like to get?
I am very keen to put effort into my constant no-fins. My goal is to reach 75m CNF. My big goal is to reach the 100m mark when and how this will happen is still on the table. I like teaching freediving , growing as a teacher is also part of my freediving goals.
9. What do you do except freediving? Do you have any hobbies?
Spearfishing, White water kayaking, rock climbing, slacklining. I haven’t done any of these in a long while, I’ve been completely focused on freediving for the last 18months. As for hobbies, I like writing, I like chilling on the beach and I love eating good food
10. What would you advise to people, who just discovered this kind of sports?
Get a proper education from a well-known school. There is a lot of misinformation out there. Knowledge about freediving is what will keep you safe. Don’t get stuck on the numbers and depth, how you get there is far more important. If you undervalue technique it will come back to bite you in the ass. Freediving is for everyone, all you need is the will to give it a try. Potentially it will change your life forever. It’s beautiful.
First of all – if you are planning to train in the water, you HAVE TO have a Freediving buddy. No exception. What about easy breath holds? Still no, you have to have a buddy in any case! If no – train STA dry (less fun, but safer!).
And you want to reach 3 minutes within 3-4 months. Here is your plan (train 2-3 times per week). Choose only one of these exercises for a session
Have you noticed “PUSH HARDER” advice? No? This is because there is no such advice here! You don’t have to push harder to reach 3 minutes static breath hold!
Раньше я бы сказал, что DYN, но в этом году я немного подтянул DNF, и они у меня почти сравнялись. Правда, на последнем питерском чемпионате России (CMAS) я опять немного улучшил результат в ласте, так что она у меня снова немного вырвалась вперед, но думаю, что ненадолго)). Ласта у меня идет легче. Похоже, я немного неуклюжий, и в ласте нужно делать меньше движений, и это меньше влияет на гидродинамику.
Прошлый год в московских соревнованиях для меня был неудачным. Очень плохо выступил. Был недоволен. Да и вообще, у меня было три года застоя по всем трем дисциплинам. Вы не написали, что в 2014 брасс у меня был 141м. Так что динамика была еще хуже: 141-140-134. Правда, через месяц после Москвы в Питере удалось нырнуть на третье место 140 метров с копейками (немного подправить год), но всё равно не важно. Ласта тоже: 205-209 (красная)-201. Чтобы не подумать, что я уперся в потолок в этом году, как уже говорил, начал подготовку пораньше. Так что на результаты влияет подготовка и настрой в голове, когда вы не готовы мириться с тем, что лучшие свои результаты вы уже достигли. Но тут главное не борсить: спорт у нас необычный и силой воли решить ничего не получится. Нужно постоянно анализировать свое состояние, прогресс, ошибки, почему дальше не идет; пробовать что-то новое, верить в себя, верить в то, что пределов нет.
Training could be difficult sometimes, at times we have to adapt it to suit the life style we are currently living. If training is forced it can become unpleasant and we are unable to train in that way in the long term, to keep it positive it is crucial to find the right balance to fit your training into your daily life.
On my performance day or training sessions, I would eat specific foods at particular times before training and that could make the difference in when the contractions begin.
I have a mixed approach. I have been trying to keep the fixed schedule, but I listen to my body and lately I need to adjust my schedule to job and family and other parts of life 🙂
