Longer and Deeper: cross training for freediving and spearfishing

by Jaap Verbaas

Not everyone is fortunate enough to live in a tropical paradise and dive all day. Most freedivers and spearfishers need to resort to cross training to keep in shape. Cross training is training with techniques from other sports to improve your diving. There are many exercises we can do on land to keep in shape. And in contrast to diving, cross training can be done no matter where you are, all year long. Longer and Deeper will teach you the most efficient exercises, how to schedule workouts and recovery, and how to keep track of your training. In Longer and Deeper you will learn techniques and exercises from sprinters, weightlifters and freedivers. You will "Longer and Deeper was easy to digest and interesting. It makes the dry training of freediving seem both fun and doable. Anyone can excel in this sport with land-based training.
Ian Almasi, PFI freediving instructor. "A treasure for the sport!"
Aolin Wang, Chinese national record holder "As a cold water diver training for depth all year can be difficult. Longer and Deeper allows me to maintain the same physical endurance throughout the year without compromising on time and money. I highly recommend it."
Luca Malaguti, AIDA freediving instructor

Genres: Health

192 pages, Paperback

Published October 1, 2018

Reviews

[Pablo Ballesteros · Rating 5 out of 5]

Por meses me pregunté cómo mejorar mi entrenamiento de apnea sin tener cuerpos de agua cerca todo el tiempo. Este libro es ideal para encontrar la manera, y más importante, conocer el porqué de cada ejercicio y su impacto en nuestro cuerpo a un nivel técnico. De los mejores libros especializados que he leído.

[Adam Šilhan · Rating 5 out of 5]

The only book I ever bought twice. I found it of such a value that when I lost it I bought it again just to have it at hand.

It is not only a manual how to cross train, but it also gives you the reasoning behind and how to structure your training. It contains fair amount of studies and is in lot of places sceptical.

It covers all the important areas - how to improve ATC-CP, lactic system, CO2 tolerance and breathing and 02 in general.

Recommended to everyone who plateaued in her freediving progress or wants to speed up the process. It is not a magical solution that will get you to greater depths without an effort, but it gives you a direction.

[Dario Sarik · Rating 5 out of 5]

Excellent cross training ideas - will see if they also work outside of deep diving with the same goals.

Practical, yet with some theoretical insights.
For anyone interested more in depth about the muscle metabolism maybe toigos "muscle revolution" would be a good supplementary read.

Will definitely have an impact on my training routine and further readings.

[Jocel Nicolo · Rating 5 out of 5]

My freediving training is more structured!

After reading this book then it became more clear to me what should I work on offseasons, since Im living in Norway. I highly reccommend this book for the freedivers who are approaching it in a athletic level.

[andre · Rating 5 out of 5]

Hmm

Interesting read for those of us that do not have access to deep waters in our backyard..

It does what it promises, good overall training suggestion backed up by evidence.

I was hoping to find some suggestion for pool training though..

[Uamusse J · Rating 5 out of 5]

Great manual

Great read, loads of very useful material packed into a compact manual. I would highly recommend this book to people starting with free diving