So, today is already the start of week 3 of 13. The first week was really setting up the schedule, looking at what was possible, setting priorities. Things have changed a lot for Sanne’s lifestyle since the last time we did a serious training schedule. Since beginning of the year I have to take into consideration the ‘family’ factor that was of course always there but now that he’s living together that factor becomes even more bigger. Which is no problem what so ever, as long as you can make a decent planning and set the priorities straight.

After week one I had a pretty good idea what was possible so I setup a schedule for Sanne, optimized to his goals and existing work/family schedule. We had week 2 to test it and see if it would fit. I’m happy to see that it fits perfectly and still leaves enough time to refuel mind and body. Just take a look at the schedule that Sanne posted in his last post.

Monday: Fitness, Cardio & Static
Tuesday: Dynamic Freedive Training
Wednesday: Fitness, Cardio & Static
Thursday: Fitness & Static
Friday: Dynamic Freedive Training
Saturday: Dry-walk, Cardio
Sunday: Relax & Backup

First reaction of some people I heard was about the amount of training and that it was so much. Well, if we go in further detail of the schedule and the philosophy how we train you may come to notice that with Sharkbait it’s not about duration and making long hours, it’s about intensity. For example, you see 3 fitness sessions in the week. Those are not the normal fitness sessions you see people do in the gym. Those are the short intesity burst that will do the job that needs to be done. So I’m talking about 35-40 minutes max! That’s it!

Two times dynamic freedive training can take a long time! But with Sharkbait that means a made to measure schedule optimized to get the best result for an athlete, in this case Sanne. Maximum duration of the dynamic freedive training in the pool: 45 minutes!

Cardio training is more of the same thing. No long half marathon training schedule. Just high intensity interval training of around 20-30 minutes.

Dry static and dry walk sessions are still based on our philosophy that a freediver should be able to perform near maximum results with a minimum amount of warming up. So both sessions maximum 20 minutes.

Now if we do a calculation here you can see that total amount of training time in a week is 5 hours and 40 minutes. Don’t get me wrong: That’s 5 hours and 40 minutes of high intesity activity! So no time for wimps with this schedule. All sessions are in and out missions that get the job done.

I’ll try to write a short article every week about a different aspect of the training schedule that Sanne is now using. And if you have any questions… let’s hear ‘em!

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