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Why I Didn’t Go Max Today | 3×75m at 70–80% — Transcript · YTtoTranscript

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Why I Didn’t Go Max Today | 3×75m at 70–80%

Gert Leroy Underwater · 1,786 words · 9 min read · EN

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Below is the complete, readable transcript of Why I Didn’t Go Max Today | 3×75m at 70–80% by Gert Leroy Underwater on YouTube. Read the full text, copy any part you need, or generate a transcript for any video with our free tool.

Today I did three [music] times 70% of my maximum. Why not a maximum? Why did I do three times something that is below my maximum? In this video I will talk about the idea behind this, why we're doing this, what's so good about it, and why if I would have gone for a maximum,

what would have been the repercussions [music] to this, and why this might have not been the best training for today for me. If you're new to this channel, my name is Gert Leroy. I'm a free diving instructor and coach, a former national record holder, and on this channel I have helped thousands hold their breath

longer. And now after almost 5 years of not really specifically training [music] for free diving, I am making my comeback and I am documenting my comeback in the Underwater [music] Squad, my community on the school platform. The link is in the description. So, sub maximal 70 to 80% of my maximum. I did three laps

today DNF. So, first I did a warm-up, 50 m, and then three times 75 m. Why? Why would I do that if I could have done one time 100 m? Don't you want to know how far you can go? Don't you want to know what is your maximum in uh in a certain

discipline, in a DNF in this particular case? So, I know 100% sure that I can do 100 m or more. So, why didn't I do it? Wouldn't it have been just easier for all of us, for me and for you, and to document this if I would have just done the 100 m or even a little bit more? So,

then I could say, "Hey, this is now my maximum." So, why did I do three times 75, three times below my maximum? Because of the simple reason, guys, that's when you do more volume, you learn more. And if you do three times 75 m, then you know with a certainty you can do one time 100 m. Unless Unless

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there would be some extreme mental block in here, in between your ears, and you're scared of the number. yes, then it could be that you would give up before, but that's not my case. I know I know myself enough. I've done more than 100 m 5 years ago, so I know I can

easily go back to that. So, why would I do a maximum if I know I can do it already? I don't win anything by doing this. I'm not learning anything by doing maximums. The only reason I would do a maximum is to reassure myself that I can do it. But, I already know I can do it.

So, I don't want to do something just to let me know something that I already know. That doesn't make sense, right? So, I do three times 70 to 80% submaximal of what is supposed to be my maximum. So, 75 m because well, the pool is 50 m. If you swim until half of the

second lap, then you have 75 m. So, there was a bottom weight in the middle of the pool, so then you know exactly what is 75 m. In fact, my buddy knows I did a bit further than that, but that doesn't matter. Three times 75 m, that's what we lock. When you do three of those

sessions, you can tweak little things. You can make micro tweaks. For instance, in the last sets, when I was already a bit more tired, when I knew that the urge to breathe would kick in sooner because you're already tired, I was having a little different approach than the first two laps. In fact, from

the very beginning, from the very first arm stroke, I was just positively reassuring myself that everything was all right. I didn't need to do that because everything was all right, and it's not like I desperately have to tell myself everything is all right because then you're trying to convince yourself of something that is maybe exactly the

opposite, right? Everything is not all right. So, that was not the case. But, I was just gently telling myself with each arm stroke, this is easy. This is easy. This is easy. And at the same time I was lowering the intensity, the power of my arm strokes on that third lap with a

little bit, maybe only 5%, maybe 10%. So, a little less power in the arms because I wanted to make it even more relaxing. And in fact, that worked. And these little tweaks, these little micro tweaks, you can only know, you can only put that into practice when you do multiple reps in one session so you can

compare your third session with your second, and you can compare your second session with your first one. Little micro tweaks, which you can never make if you do one maximum, and then you you're so ridiculously tired that you can't dive anymore. You have to go home and sleep. So, when you do an absolute

maximum, and we're not talking about a 70% maximum or an 80% or a 90% because those are submaximal, but a real 100% maximum. If you do that, your nervous system will be overworked. That's just how it is. When you do a 100% maximum, you are taxing your central nervous system a lot, which is fine. That's why

you do a maximum, but that's also the reason why you would why you should do a maximum only once in a while because you don't want to stress your body to that amount every single time. That is not a sustainable way of training. So, if if I would have done a maximum today, and for

sure it would have been more than 100 m, then I would have been way more tired than I am now. Then I wouldn't be shooting this video right now because this is only a couple of hours after I did my session. I am mentally very alert right now. I'm energetic, talking to the

camera. I can do all of this. But if I would have done an absolute maximum 100% I'd probably be at home chilling on my bed right now, which is fine. There's nothing wrong with that. But there's more in life than resting on your bed, right? So, you want to make your training sessions sustainable. I want to

do something tonight. I want to I want to go to the gym tonight and then take a rest day tomorrow and the day after train again. So, I want to make my training camp here in Phuket, which is a couple of months, probably until the end of April. We're only beginning of February now. I want to make it

sustainable. And if I want to make it sustainable and do multiple training sessions in one week and even combine it with weightlifting or even other types of of training, then I cannot go to a maximum every single time. That's impossible. So, for me going to maximums only makes sense when you really want to

test yourself. And I'm not there yet. I'm too early in my training camp to test myself already for a maximum. Why would I do that? I've only done a couple of training sessions. So, if I would do a maximum right now, that would not tell me that much about where I am in my training camp. If I

would do a maximum within a month from now, that would tell me more already because then you've you've done a month of training. So, then you have a benchmark, you have something to to test yourself, a maximum, and know whether your training is actually paying off or not for those maximums. So, more towards

the end of my training camp, I probably will do more maximums, but that doesn't mean I won't do any maximums right now. In the beginning of my training camp right now, I will do maximums just only once in a while, maybe once every 2 weeks, once every 3 weeks. Maybe on my next pool session I will do a maximum.

Who knows? But not every session. And that is why I'm a firm believer of submaximal dives, 3 times 75% of what you think is your maximum. And if in in one of the next sessions you would do a maximum that is more than you thought it would be, let's say you think your maximum is 100, but then when

you're actually going for it, it turns out your maximum is 125. Well, fantastic, fantastic. Then the next time when you want to do three times 75% of your maximum, it will be 75% of 125. So, once in a while, yes, you should do a maximum so you know. So, those are three times 75%. Now, if you've been

following me, you also know that I I do multiple 50 m. So, 50 m is 50% of my supposed maximum 100 m and it's actually probably most likely more than that. So, 50 m would be even less than 50% of my maximum. When you do such a session, you just crank out session after session

after session. If it's less than 50% of your maximum, you just do a lot of those sets with enough rest in between. Or, you could do also a CO2 table, then you would be doing 50 m, but you rest less. So, instead of giving yourself 3 minutes or more and talking in between, making

some jokes, you could actually time your rest in between and you could start with 2 minutes rest in between and depending on your level, that might be too easy maybe. So, let's say you do 12 laps of 50 m with 2 minutes in between. When you get used to that, you do like 150 in

between or maybe even 130 already or maybe even 1 minute if you can do that. So, you decrease the rest in between. That would be a typical CO2 table for dynamic apnea, but that can be pretty hard already. So, it all depends on your level. If you want to prepare yourself for dynamic and deep diving and you want

to train your breath hold first from home, you can join my underwater squad. Link is in description. This is my platform where we train breath work specifically for free diving and breath hold training tables up until 5 minutes. I see you inside. Peace in every breath.