© 2008 Equalize Training Company
THE TRAINING ENVIRONMENT
THE TRAINING ENVIRONMENT
WATER BASED TRAINING
This aspect of the training usually most often takes place in a swimming or beach pool and is a fantastic element to train in because: -
1) There is less sensory distraction (sight, sounds etc), allowing a more focused training of your mental capabilities whilst you are also enhancing your physical self.
2) The water allows for low impact yet high intensity training OR complete body relaxation when necessary and further mental focus.
3) Surf Specific - for those training to enhance their performance in surf related events, water based training is where you will learn the B.E.T techniques and train the respiratory muscles and systems within the body that can assist in staying calm whenever your breathing is compromised or breath hold is necessary for example wipeouts, hold downs, body surfing etc or other challenging surf conditions.
Please Note - You do not have to be brilliant swimmer to take part in this training , swimming is not the focus.
LAND BASED TRAINING
The format for both water and land sessions are similar however the differing environments create very different challenges. Land Training is very adaptable to any given sport , for example we often tailor sessions to incorporate running in soft sand, on football fields or up hills; training on bikes; with weight bearing activity; board paddling etc.On land, there are many more 'potential' distractions about so your mental skills will be further challenged and once successful, become very refined.
The training will not only enhance your breathing capabilities but your cardiovascular fitness to any desired level. Highly effective, active recovery techniques are incorporated in this session which can be then mapped across to any chosen sport.
TRAINING SESSION OUTLINE
Practical components covered during a B.E.T session are listed below, and following you will find an explanation of WHY we do each section.
1) LUNG STRETCHING AND STRENGTHENING
2) DIAPHRAGM EXERCISES
3) CARBON DIOXIDE TRAINING
4) RECOVERY BREATHING
5) OXYGEN UTILISATION TRAINING
6) RECOVERY BREATHING AND STRETCHING
WHY WE DO - LUNG STRETCHING AND STRENGTHENING
1) As the title suggests, the exercises will both stretch AND strengthen the lungs and surrounding muscles utilised during breathing, increasing your lung capacity.
2) It is the warm up you would do as before any given sport, increasing circulation to the area. Because we are training the breath,this activity is specific to the lungs and surrounding muscles.
3) The exercises rid the body of excess carbon dioxide built up throughout the day or overnight.
4) It is important to establish a chemical state of balance, increasing the body's oxygen saturation level before we start the CARBON DIOXIDE or OXYGEN UTILISATION Training.
2) It is the warm up you would do as before any given sport, increasing circulation to the area. Because we are training the breath,this activity is specific to the lungs and surrounding muscles.
3) The exercises rid the body of excess carbon dioxide built up throughout the day or overnight.
4) It is important to establish a chemical state of balance, increasing the body's oxygen saturation level before we start the CARBON DIOXIDE or OXYGEN UTILISATION Training.
WHY WE DO - CARBON DIOXIDE (CO2) TRAINING
1) To increase our tolerance to carbon dioxide and its' by-product lactic acid, 2 important factors in determining your level of performance under pressure or any type of stress (physical and mental).
2) As this tolerance increase we can extend our anaerobic thresh holds and improve our our mental tolerance to physical challenges.
3) Increases aerobic capacity, breathing ability and focus when facing a stressor.
4) Increases the way in which the body utilises oxygen, the 'Bohr Effect'.
5) Increases breath hold dramatically for sports where this is intermittently required.
2) As this tolerance increase we can extend our anaerobic thresh holds and improve our our mental tolerance to physical challenges.
3) Increases aerobic capacity, breathing ability and focus when facing a stressor.
4) Increases the way in which the body utilises oxygen, the 'Bohr Effect'.
5) Increases breath hold dramatically for sports where this is intermittently required.
WHY WE DO - RECOVERY BREATHING EXERCISES
1) To emphasise the importance of recovery 'during' and after training sessions. The best athletes practice many forms of recovery, enabling them to continually perform at an optimal level. Knowing that all processes begin at a cellular level, this component of the training replaces what has been used up in earlier training activities. This in effect rebalances the nervous system from an exercised induced 'fight or flight' response, by creating rich oxygenation within muscle tissues and organs and aiding in the reduction of cortisol, a stress chemical produced, allowing for greater recovery.
2) Allows for brain wave activity to drop to a state know as 'theta' within minutes (allowing the mind and the heart rate to drop into a state which is usually only achieved whilst in deep sleep or after years of deep meditation practice). This allows you to better manage a stressful lifestyle and it may no longer be the cause of so many negative scenarios
3) Recovery breathing aids in detoxifying organs. When performed correctly the thoracic region is compressed, causing an increase in venous blood flow throughout the body, this enhances recovery from stressful situations.
1) Often called 'EMPTY LUNG TRAINING' , this component enhances the
ability of your body to utilise increased amounts of oxygen made available to it. Because the oxygen supply you are most used to (from the lungs) is emptied, you body must utilise oxygen from other areas (i.e. the muscles) at a much greater rate than normal, therefore under pressure or stress you will have the ability to perform much better.
2) This phase results in adaptations similar to altitude training. In a session the body begins to adapt to activity induced lowered oxygen levels by increasing the haemoglobin count, therefore enhancing the transport of oxygen and elimination of carbon dioxide.
3) Enhancement of Mental Processes. Empty lung training provides a stress (both mentally and physically) not commonly experienced in other training. On a mental level, gaining the ability to relax and focus through this type of activity (having the breath compromised) will see great improvement when you then face the stressors you are used to whilst oxygen IS available. The zone/realm you enter in this type of training is highly beneficial to apply within your chosen training regime and lifestyle.
1) To emphasise the importance of recovery 'during' and after training sessions. The best athletes practice many forms of recovery, enabling them to continually perform at an optimal level. Knowing that all processes begin at a cellular level, this component of the training replaces what has been used up in earlier training activities. This in effect rebalances the nervous system from an exercised induced 'fight or flight' response, by creating rich oxygenation within muscle tissues and organs and aiding in the reduction of cortisol, a stress chemical produced, allowing for greater recovery.2) Allows for brain wave activity to drop to a state know as 'theta' within minutes (allowing the mind and the heart rate to drop into a state which is usually only achieved whilst in deep sleep or after years of deep meditation practice). This allows you to better manage a stressful lifestyle and it may no longer be the cause of so many negative scenarios
3) Recovery breathing aids in detoxifying organs. When performed correctly the thoracic region is compressed, causing an increase in venous blood flow throughout the body, this enhances recovery from stressful situations.
WHY DO WE DO - OXYGEN UTILISATION TRAINING
1) Often called 'EMPTY LUNG TRAINING' , this component enhances the
ability of your body to utilise increased amounts of oxygen made available to it. Because the oxygen supply you are most used to (from the lungs) is emptied, you body must utilise oxygen from other areas (i.e. the muscles) at a much greater rate than normal, therefore under pressure or stress you will have the ability to perform much better.2) This phase results in adaptations similar to altitude training. In a session the body begins to adapt to activity induced lowered oxygen levels by increasing the haemoglobin count, therefore enhancing the transport of oxygen and elimination of carbon dioxide.
3) Enhancement of Mental Processes. Empty lung training provides a stress (both mentally and physically) not commonly experienced in other training. On a mental level, gaining the ability to relax and focus through this type of activity (having the breath compromised) will see great improvement when you then face the stressors you are used to whilst oxygen IS available. The zone/realm you enter in this type of training is highly beneficial to apply within your chosen training regime and lifestyle.