How to modify classical Freediving CO2 table


What’s up guys it’s Sergei from Crystal Freediving, and today we’re gonna talk about how to use CO2 tables for static training. If you haven’t seen my previous video, you can find the link to it in a description below. In this video I was discussing what the main idea of the CO2 tables is, what the main critique of it? And why you still – if you are a beginner or intermediate freediver, – why it can be still useful to use this type of training. So today I’m not gonna go this way. What I want to discuss with you guys is how you can modify classical co2 table, if you did it and you feel it’s really easy. So again, what is a classical way to do CO2 static training Let’s say for example, you have a maximum breath hold two minutes. What does it mean maximum? It means your last time when you tried to do maximum it was two minutes. It might be not your real maximum, maybe, you can do a little bit more. But if you did 2, then your maximum is 2. So you take 50% from them and then it is 1 minute and then all of your breath holds are going to be 1 minute only. What about recovery time? So your recovery time your rest between your breath holds are going to be constantly decreasing. For example, your 1st time is going to be 1 minute 45 seconds. Then it’s going to be 1.30, 1.15, 1minute, 45 and 30 seconds. This is the classical CO2 table. You can find these tables in the Internet. As far as I know there is even an application on your smart phone. You can use this application to make your CO2 table training or different table trainings. Let’s say you did it for the first time and it was incredibly easy. Why? One of the reasons could be that probably 2minutes is not your actual maximum. Probably you stopped on 2minutes, because maybe your instructor tells you to stop. TOr you decided that its time to come up. So high chances it’s not your actual maximum. And this is why CO2 table is really-really easy. It’s completely fine. How can you make it harder? Obviously you can change the duration of your breath hold or you can change the duration of your recovery time. Let’s start with a breath hold. Let’s say you’ve done this table and it was completely easy. The next what you can do – you can increase your breath hold time. Let’s say by five seconds. And now all your breath holds are one minute five seconds. And probably it’s still going to be really easy. So you did this table. And even on the last one you still feel it’s really easy. No contractions at all. Then maybe you can try to do 1minute 10seconds. You don’t need to do really big jumps between your progression. Let’s say next time is 1minute 10seconds. And let’s say 1minute 10seconds were still really-really easy. The next step is to do 1minute 15 seconds. You did 1minute 15seconds, and now suddenly it was not that easy. Maybe on the last one or maybe on the last two you had one or two contractions. Ok, you’re on the right rate. So how you can increase the difficulties now? Again, you can still do the same. You can just simply increase your breath hold time or you can decrease your recovery time. For example, how you can do it. Let’s say you can decrease your recovery time. Every recovery time. You can make it 5seconds less. Let’s say you start with 1.40 The next one is going to be 1.25 Then it will be 1.20 etc., etc Then 55 seconds, 40 seconds. And let’s say the last one is still 30 seconds. So again, this is the 2nd idea how you can make your CO2 table slightly harder. You can decrease your recovery time. What is next? You can increase the amount of your breath hold. So here as you can see, we have 6, you can do maybe 7 or even 8. You can add one more and now your recovery time you can make it one more time 30seconds. How can you increase further? You can make this one 30 seconds as well. Now probably all of this three gonna be not that easy. Again, you want to go a little bit further. Let’s make this one 30 seconds as well. And as you can see you can make it harder and harder by Having only 30 seconds recovery time. Again, if you haven’t seen my previous video check it out. What I said there that it shouldn’t be always the same way. You can experiment a lot how you do your CO2 tables. How you can do any tables in general. So again guys, This was a CO2 table plus equals to CO2 tables in the beginning, and then how you can change it. And this is it, what I was thinking to talk about today. Thank you very much for watching my videos. If you haven’t done it yet, don’t forget to subscribe to my channel. And if you’ve done it, don’t forget to click the BELL button. The next time when I make a new video, you’ll receive notification and you not gonna miss my amazing videos. Ok, guys, thank you very much for watching my videos. See you next time

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