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How to Efficiently Train Equalization for Freediving

Updated: Aug 9, 2023

How to Efficiently Train Equalization for Freediving


This blog post will focus solely on equalization training, but the principles can be applied to other forms of training as well. It is recommended to read until the end.

  1. Understanding Stimulus, Recovery, and Adaptation: Stimulus refers to training or any activity that stimulates changes in the body. Recovery is the resting period that allows adaptation to occur. If we don't rest enough or recover adequately, our body won't change or adapt. For example, if we practice equalization exercises without taking any breaks or have insufficient recovery, our body won't undergo significant changes. On the other hand, if we train too little, our body won't improve either. For instance, if we only train once a week to dive deep for equalization practice, it may not be effective. The frequency of training depends on individual abilities.

  2. Equalization Training in Dry and Pool: Personally, I prefer doing equalization training in the pool rather than the sea because I can practice more frequently in the pool. In the sea, I can only dive deep 2-3 times, as it requires deeper dives (risk of DCS). Dry equalization exercises (balloon exercise) can be done whenever you have free time and can be practiced anywhere. In the pool, there are various equalization exercises, and I typically do 60-70% dry exercises and 20-30% in the pool. If there's a pool session without deep diving, I focus solely on equalization exercises for maximum efficiency.

  3. Identify Your Weaknesses and Seek Guidance: It's crucial to know where you lack and where the problem lies in your equalization technique. This requires experience or guidance from an experienced instructor. Equalization training is different from training in running (for example) because the progress is less visible from the outside. Understanding anatomy and the different possibilities of what could go wrong is essential. Focus on the purpose of each exercise and whether you're doing it correctly. The focus is key.

  4. Regular Testing: After going through steps 2 and 3, it's recommended to do testing every 2 weeks or every month. Testing helps measure the effectiveness of your training. If you train without testing, you won't know if you're progressing or doing it correctly. On the other hand, if you test and don't see significant improvements, it's time to review step 3 and see if you need to change your training approach or seek guidance.

  5. Consistency and Discipline: Don't wait for ideal conditions or distractions like partying. Dry training and pool training can be done alone, but understanding the correct training principles is crucial. Having a dive buddy can be motivating, but if you wait for a buddy every time, you may miss valuable training opportunities. Discipline is necessary to practice consistently.

Enjoy Freediving!

In summary, focus on smart training and consistency for efficient equalization training.


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