O2 Co2 Tables for Static Apnea || Yes OR No???

[@gertleroy]

👉 ACHIEVE A 4-MINUTE BREATHHOLD ASAP! Click here: www.skool.com/underwatersquad

[@emiliorull]

Great! Thanks a lot from a beginner close to burn out... Precisely because I was too focused on number. I realized it was not the right way and started to focus on sensation and technique... So this video has strengthened my change of focus! Thanks buddy!

[@gertleroy]

Glad to hear Emilio! Burn out or overtraining is very common in freediving. All the best 🙏

[@annertman7762]

Your description of the desire to achieve a personal record on every attempt is a spot-on summary of my life.

[@gertleroy]

haaah.. freediving is a metaphor for life!

[@TheGatewayProductions]

Awesome video! Correct breathing techniques are really important especially for those struggling with anxiety and panic attacks because they actually work! Well done!

[@gertleroy]

Glad you like it 🙏

[@callumthorsen5474]

Best CO2 training advice I got as a beginner was to ditch the tables, work on extending your comfort zone. Do a series of 4 breath holds and each breath hold stops at the first contraction. 2days on 2off. Concentrate on your relaxation to extend the time to the first contraction. Only look at the clock when you stop it. Worked great for me as a beginner

[@gertleroy]

Seems like solid advice to me ✌️

[@radekzdonczyk4191]

Nice one.

[@melody3190]

interesting I'm trying something like this now

[@haxificality]

True advise, no dislike for being bad guy now. Honest advise, and beginners like us need to take it.

[@gertleroy]

Cheers Tim 🙏

[@ΑγγελοςΑϊβαλιώτης]

I think you are great explaining everything on free diving. I am from Greece skiathos island. I am about to join a freeediving session after vivid. Wish u was my teacher!!!

[@gertleroy]

Thank you! That day might come ✌️🙂

[@heinrizliyaputra7811]

I agree with you As beginner with positive bouyant, August 2023 I tried diving without fins and swimming equipment for 16 meter length in 2.8 meters deep. For several attempt that month, mostly I fail, but sometimes I succeed. Now September 2023 I tried 25 meter length under 2.8 meters deep, and sometimes I succeed. As for 16 meters length, now I am 90% succeed. I never do static breath holding for training. I only hold my breath during dive, and want to enjoy it. And because I do it 3-4 days a week, I am gradually better at breathhold during dive. Even when I am fail, I forgive myself, since I don't intend to compete but rather just enjoy the dive.

[@adamdelamare8613]

Great video Gert and some really good advice. I think dry breath hold repetitions (eg tables) are a great way for beginners to practice techniques (eg relaxed last breath, recovery breaths etc.) BUT tables have a danger of turning freedive training mentality into an exercise in pain tolerance (ie how many contractions can you handle before you poop your pants/samba) and not training a reflex of the autonomic nervous system (aka MDR).

[@gertleroy]

Exactly! And we don't want anyone to poop their pants! 🙏

[@DeepBlueSpirit2]

Nice statements. Numbers are too highly valued in so many activities. When freediving spearfishing, concentration probably is more on where to find fish and doing a dive that 'feels' good. Very rarely will look at my dive watch to check dive time, during a dive. Never had a blackout nor samba/LMC. Just go up when you feel it's time to do so. Done tables as well but hated them and felt gaining no benefits from them. Far better as you stated, go and move in the water. Keep it going brother.

[@gertleroy]

move underwater, play, and that will be the best training ever. No need to go crazy over time intervals and number of repetitions. For most people the limiting factor is the lack of skills like technique and the skill of relaxation, so co2 tolerance training isn't what they need anyway. But people like numbers. It gives them something to hold on to.

[@timbraun5258]

This was such an awesome video! I am just starting to train and it does seem natural to use numbers as if my progression was being talked about on some sports network. If we take it that serious, we might lose our joy. This discussion made me think more about looking inward for how to be a better diver.

[@gertleroy]

scuba divers look around, freedivers look inside !

[@ElementFreedive]

In my decade of freediving, the number of times I have done CO or O2 tables can be counted on my hand! I simply hated doing them and found ZERO pleasure or benefit from them especially since the sea was only a few meters away from me why would I do tables when I could be actually freediving. If increasing my static apnea was my #1 goal then I may have done more but I still doubt it since they are so horribly boring and robotic. I only do things in freediving that are enjoyable, but that is me. Tables are only a small portion of an overall idea on improving breathholds. IMO, if you are only doing established tables then you are lacking creativity. You are spot on buddy. Creativity is a good part of freediving. Freediving is an individual discovery and each needs to find their own style, method and add or subtract to become well rounded.

[@gertleroy]

Well said man! I basically NEVER train for static (with the exception of a few times for the mere purpose of knowing what to say when someone asks me questions about static) and i have found that with time, my static improved - without ever training for it haha. What i do like though is multiple statics on exhale, until the first contraction, because of the calming effect it has on me. But i would rather consider that as a therapy, instead of a training method. cheers

[@floridaspringhoppers.7354]

@@gertleroy can they help you with freediving if you do them walking?

[@gertleroy]

@@floridaspringhoppers.7354 tables are tables. you can do them diving, walking, static, playing tennis or doing groceries. A table means you're doing something following a certain time sequence / interval. For apnea walking please search for my video HOW TO APNEA WALK.

[@floridaspringhoppers.7354]

@@gertleroy okay thanks for getting back to me. I’m just getting into freediving. I live in Florida where we have lots of crystal clear fresh water springs. I’ve only hit 40feet and really want to hit 60. You think taking a freediving course would help me reach that goal? Btw I’m subbing to you!

[@gertleroy]

@@floridaspringhoppers.7354 thanks! I'd love to visit Florida🌴 Yes for sure a course will get you the basics right. or any king of coaching with an instructor ✌️

[@ehabsamirmina-3281]

Best wishes man I like your content Hyperventilation is breathing more than you need it’s really simple and accurate well said Btw I do use app called Freediving Apnea trainer I’m highly recommend it to any freediver it’s automatically set co2-o2 tables according your max bearth hold Now I’m looking for following you on Instagram as well

[@gertleroy]

Thanks Ehab best wishes for you as well ✌️. I haven't really used apps for that purpose, but I can imagine they can make your life easier ☺️🙂

[@ehabsamirmina-3281]

@@gertleroy another reason of blacking out after hyperventilating something called BOHR effect i suggest you to make a video about that theory because a few freedivers talked about it

[@gertleroy]

@@ehabsamirmina-3281 yes Sergey from Crystal Freediving just made a video on it

[@ehabsamirmina-3281]

@@gertleroy yes I watched it It was good one Because a few freedivers know about it

[@gertleroy]

@@ehabsamirmina-3281 i also think that freediving schools and youtubers should support each other more that's why i like to reference others as well :-)

[@rainynight02]

I came across Oxygen Advantage and that focus is building CO2 tolerance. I'm not a feediver, I'm not really caring about my time so much as I just what to make sure it is helping me build that tolerance.

[@gertleroy]

Correct breathing like described in the book will probably help you further than the typical CO2 tables out there.

[@aqwert147]

Good video Gert 🙂 I don’t do tables but I do count time on static and have count on dynamics strokes or kicks. I like numbers 😂💪 Looks nice where you did video !

[@gertleroy]

numbers are something we can hold on to, that's why we like them so much. Start letting go brother! :-)

[@hanyahmed4394]

I like all your videos and this is the first one to frustrate me as i live in egypt the city and the sea is a bit far so i dont have another choice to train rather than co2 tables in the pool ....i like you and wish to see you in dahab or sharm soon

[@gertleroy]

Thanks Hany! Training in the pool is good. Try to find a way to enjoy it, it will make you a better freediver ✌️

[@opticalprime1078]

Whats the best to hold you're breath longer? O2 or CO2 tables? Or should I mix it up. Like maybe one day CO2 and a other day O2 tables

[@gertleroy]

Did you watch the whole video? The answer is in there. Mix it up with diving and pool training. ✌️

[@Lihweja]

Thanks for this vid. For me it is just the other way around. The trainer at my dive club throws higher numbers at me even though I couldnt do the lower ones. When I voice my problems his opinion seems to boil down to "no pain, no gain" . Personally I m quite ok with my progress but his demands make me feel like I m doing something wrong

[@gertleroy]

no pain no gain def not works in freediving. maybe for advanced freedivers once in a while you might go hard in a table but that's not for the vast maiority of all freedivers

[@jaybond9386]

Thank you for posting this, absolute gold :) It cleared up a lot of questions i had, only thing i would want to know is can you just train for just CO2 ? or do you need to train for both? and if you only trained for CO2, what disadvantage would it put you at? compared to doing both? Just interested in how it might effect your breath holds.

[@gertleroy]

you absolutely can and in fact for most freedivers (beginners to intermediate) there is no real reason why you would do O2 training. For most people CO2 is the limiting factor so that's what you train for. Only when you are more advanced you can start implementing O2 training in your schedule and that would come down to a couple of submaximal dives. Let's say your PB is 100m DNF then you would do 3x75m (with enough rest in between).

[@jaybond9386]

@@gertleroy thank you for a fast reply, :)

[@gertleroy]

@@jaybond9386 sure ;-)

[@chrisz.9974]

I’m not able to go out often enough that would allow me to get enough time underwater. I haven’t timed it but I feel I can only hold my breath for 30 seconds under water. So you recommend just holding my breath throughout the day? Or doing mild exercise while holding my breath?

[@gertleroy]

if you can oy hold your breath for 30 seconds its because you don't have acquired the necessary skills yet. watch my videos on how to hold the breath. watch my playlist breathing techniques for freediving

[@SebastianKnecht]

Hi Gert, I really enjoy your videos and your approach to freediving. As a beginner, I also stumbled about co2/o2 tables and try to incorporate them into my training routine. My question is: how do they best combine with other types of (non-diving) workouts like especially long distance running and tempo running/sprints? As a passionate runner I would like to keep running AND improve my freediving skills, including dry and wet breathhold training. During my first weeks I got the impression that running and breath hold training can interfer or even negatively affect each other especially when done in short sequence. E.g. 12 km running and co2 table at the same day made me feel very much more exhausted than normal and it took me several days to properly recover. So do you have any recommendations on how to mix these types of training so that they don't interfere or even lead to negative progress? Maybe that's worth a distinct video if there is none yet on that subject :)

[@gertleroy]

hi Sebastian. Thanks. please search for my videos on Co2 tables I've made a few of them. that will give you already a big part of the answer. another part is making choices in life. what is more important? that you should focus on. peace 🙏

[@SebastianKnecht]

Thanks for the quick reply! Which video would that be? I've watched quite many of them but haven't found one that would cover how apnea or freediving practice and other types of intense workout would combine or interfer with each other ... Of course, you might say "listen to your body and do what's best for you" 😉 that's exactly what I've done, that's why I am trying to learn more about it. For example, when running I always follow a philosophy "one hard day, one easy day" where hard days are those with either long (15 k +) or especially intense runs like interval training. With freediving or dry static/dynamic breathhold training, apnea walks etc., that doesn't compare well because these sessions do never exhaust physically, more so because it's all about relaxation and minimal energy consumption. Nevertheless the internal systems, lungs, metabolism etc. are stressed in some way and obviously need to recover. Of course it's not comparable to hard day/easy day system for cardio like workouts. But still there might be some hints on how long to recover from some type of workout before doing another, doing them in some kind of order so they will not negativity affect but rather contribute to each other? No, deciding for one or the other type of sport is not an option 🙂 anyway all trainers say that freedivers will benefit from running - but all of them, so far, fail to explain how to achieve and even maximize that benefit 🏃🏃🏃

[@gertleroy]

@@SebastianKnecht there is no blueprint for this, and all depends on the person and the level of understanding how things work. If freediving instructors fail to answer your question / or explain, it might be because you're looking for something that doesnt exist, or might simply not be relevant for your level of freediving/breath holding. What you are talking about / searching for might be worth looking into if you want to set the next world record in freediving on your name. I dont know you. Maybe that is your goal. But for the vast maiority of people what makes you a better freediver/breath holder is mastering skills, and not physical training. When I'm in a training cycle (note that I'm a 60m cnf diver) I have a cycle of 3 days: day 1 deep diving / day 2 pool & gym / day 3 rest. Off season I simply don't freedive. If you want to talk more about this I offer coaching please see my website www.gertleroy.com cheers 🙏

[@Malony29]

This is great advice man. Numbers make my brain hurt.

[@gertleroy]

It's all about peace🙏 and if you get that part right, the numbers will follow

[@kaczkinson]

...and maybe this is the answer... don't look at numbers, just follow your body...

[@gertleroy]

true. learn to feel and understand 🙏

[@JHOffl]

Totally agree with your standpoint. I train for powerlifting 4 times a week, plus swimming twice a week. Now, I just got hooked with Freediving and went for breath-hold max for two days straight, I felt completely burnt out (CNS). I am planning of just practice breath-hold at the pool moving instead, as my goal is to get better on free *DIVING*, not static holds. I GUESS if my dynamic breath-hold goes up, my static will go up but not vice versa. However, I have got a question: If I'm going for an interval training for dynamic breath-hold at the pool, and stop once I've got mild discomfort then rest for the same amount of time, then repeat for a few times. Is it too easy to induce stimulus for adaptations? thanks!

[@gertleroy]

Correct. Diving will help your static but static will not necessarily help your diving. About your question: there is so much more you need to "train" than just your co2 tolerance (or adaptation). It is better to do high volume at lower intensity for now,to build a base. More advanced freedivers can do lower Volume and more intensity, but the chance you'll burn out quickly is very likely. You learn more from repetitions than from max attempts. Keep max to a minimum, just like in powerlifting

[@gertleroy]

Search for my videos on co2 tables

[@JHOffl]

@@gertleroy Thanks man, this video completely changes my views on training for FD. Just watched the Co2 table video, will definitely do the high volume training, like lower RPE for powerlifting training ha.

[@gertleroy]

@@JHOffl 👍

[@banderasbay]

I'm a subscriber of your Chanel, and we love it, question, do you have a link of how to be in the bottom of the pool or ocean with a breath hold?, I have a lot of buoyancy and I have to freedive really deep in order to stay under

[@gertleroy]

choose your weights so that you are neutrally buoyant at 10m. that means at 10m you will be able to stay at the same level without doing anything. If with that same weight you would dive deeper, then you will automatically fall deeper which we call the freefall. Since you are asking me this question i assume you're a beginner, and as a beginner NEVER use too much weight cause it might be difficult to come back up. First learn to dive properly to 10m with the correct amount of weights. Cheers

[@banderasbay]

@@gertleroy yes I'm a beginner, we live in Puerto Vallarta and we do freedive like 2 days a week just for fun and enjoy nature, I use a weight belt, but in your videos, i see that you can stand up in the bottom of the pool without a weight belt, I try to do that and I'm right away floating to the surface 😂

[@gertleroy]

@@banderasbay fresh water is different than salt water. You sink faster in fresh water. Also, I use advanced techniques to sink like exhale diving, which you should not try as a beginner. Maybe you have more body fat? Cause body fat is buoyant.

[@DeepBlueSpirit2]

@@banderasbay Quizas tu y yo somos algo mas gorditos que Gerd :)

[@SpearoWannabe]

making progression in not about numbers. I hate numbers also. Just love it when it is in my Savings. lol

[@gertleroy]

People go crazy on numbers, and when the numbers aren't what they would like them to be, they get disappointed. There is so much more about progress then just numbers. You're so right 🙏

[@n4_ku]

I don't have access to a pool but I leave near the sea. But I don't feel comfortable holding my breath for too long in the sea with no one around(none of my friends are interested), I'm an absolute beginner. Should I stick to the table anyway until I get more confident?

[@gertleroy]

the best thing you can do is reach out to local freediving communities where you will find buddies. Never dive alone or hold your breath in water alone. I know it can be hard to find buddies. Go search for them. 🙏

[@rodrod8819]

Hi Gert. Are you going to travel to Salvador - Bahia - BrAZIL?

[@gertleroy]

Hey Rodrigo. No plans for Bahia. But if you can put a group of students together and provide a location, we can talk about it.

[@jasvindercheema4966]

Do you recommend static breath hold practice every day

[@gertleroy]

You dont have to, but you can. There is no recommendation. If you're a freediver, mix it up with other activities like diving, pool training, gym... And don't go for maximums all the time. It's not about numbers, it's about feeling.

[@jasvindercheema4966]

@@gertleroy Thank you for advice 👍

[@mauriziogiasan4411]

grazieeeee saluti dall italia

[@gertleroy]

Greetz from brazil 🇧🇷🇧🇷🇧🇷

[@vandersonnogueira9029]

What city in Brazil ? Plan some course here?

[@gertleroy]

This was filmed in Sao Miguel do gostoso litoral Norte de Natal rn. I have no plans to go back to Brazil for now..

[@VictorMouriz]

I begin to understand ..

[@gertleroy]

that's a start 😉

[@melody3190]

Hello That's how controversial it is with tables.... With hyperventilation I reached the same conclusion

[@gertleroy]

typical old school co2 tables are... old skool. You do do more harm than good with pushing co2 tables. The vast majority of people need to learn to relax, instead of focusing on co2.

[@melody3190]

@@gertleroy I am a beginner and I am trying several options. However, the relaxation....... option gives better results , i agree Sorry for the English, I'm trying to translate😀

[@gertleroy]

@@melody3190 focus on visualization techniques during your breathhold. You can search for my video THE COMPLETE GUIDE to a 3 Minute Breath-Hold ⭐⭐

[@melody3190]

@@gertleroy I tried. Unexpectedly from 30 sec. I did .....boom.....at 1min 20sec. It was like ... without words.By the way, my name was Andrei

[@jecceng5881]

I like your blue eyes.

[@gertleroy]

Thanks I got them from my dad ☺️

[@ΑγγελοςΑϊβαλιώτης]

After covid .not vivid

[@gertleroy]

🤙

[@OWSD-FreeDiving]

Stay a way from numbers 🫠 wonderfull.❤ I was never be there. All that you need is PEACE, PRACTISE AND LOVE TO THE WATER!

[@gertleroy]

exactly. 🙏

[@OWSD-FreeDiving]

@@gertleroy ❤️