Equalization Drills 

 

1. 4 Frenzal Equalization Positions: 

   1. P 

   2. T 

   3. K 

   4. SP

2. 10x 5 Reverse Packs: As quick as possible

3. Passive Exhale - Frenzel to empty - Reverse Pack

4. Fast Frenzel and packing with equalization device

 

1. 10x larynx pumps - Tongue relaxed

2. 10x larynx pumps - Tongue stuck out

3. 10x larynx pumps - Tongue folded over

 

1.  5x Equalization tree (No Discomfort)

   1. Equalize just enough to clear

   2. Equalize with some additional force

   3. Equalize like you would on a dive

   4. Equalize with some additional force and hold 3 seconds

   5. Equalize as firm as possible and hold 3 seconds

2. 3x 30 seconds Kapalabhati breathing

3. 10 Yawns

4. Hum

   1. A

   2. E

   3. O

 

 4-Week Equalization Training Plan: Daily Routine

 

 General Guidelines:

- Frequency: 4 sessions per week.

- Duration: Each session lasts about 40-45 minutes.

- Tools Needed: Octopus Equalization Tool, Nose Clip, Mirror (optional), and a quiet, comfortable space.

- Warm-Up: 5 minutes of diaphragmatic breathing and relaxation exercises.

 

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 Weekly Structure:

- Weeks 1-2: Focus on developing proper technique and awareness.

- Weeks 3-4: Increase difficulty by adding variations and extending hold times.

 

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 Daily Training Routine:

 

 Warm-Up (5 minutes):

- Diaphragmatic breathing: 5 seconds inhale, 5 seconds exhale. Repeat for 5 minutes to relax and prepare your respiratory system.

 

 Exercise Routine:

 

1. Frenzel Awareness (5 minutes)

   - Practice the Frenzel maneuver with a nose clip. Isolate the glottis and use your tongue to compress air against the soft palate.

   - Focus on the movement of the tongue and diaphragm while maintaining a relaxed throat.

   - Reps: 10 reps x 3 sets

 

2. Soft Palate Control (5 minutes)

   - Practice lifting and lowering the soft palate with the nose pinched, ensuring no air escapes.

   - Use a mirror to observe movements and ensure correct technique.

   - Reps: 10 reps x 3 sets

 

3. Jaw Movement (5 minutes)

   - Open and close your jaw slowly in various positions while pinching your nose. Feel the changes in air pressure and adjust the position to optimize equalization.

   - Reps: 10 reps x 3 sets

 

4. Tongue Positioning (5 minutes)

   - Practice moving the tongue in different directions (forward, backward, up, and down) while equalizing. Focus on smooth, controlled movements.

   - Reps: 10 reps x 3 sets

 

5. Equalization Rhythm (5 minutes)

   - Combine the movements of the soft palate, jaw, and tongue to create a smooth rhythm of equalization.

   - Work on maintaining a consistent pace, ensuring that equalization occurs with minimal effort.

   - Duration: Continuous practice for 5 minutes

 

6. Pressure Management with Octopus Tool (5 minutes)

   - Use the Octopus Equalization Tool to simulate pressure changes. Practice holding your equalization against the tool’s resistance.

   - Adjust the tool’s settings as needed to increase difficulty gradually.

   - Reps: 10 reps x 3 sets

 

7. Sinus Flexibility (5 minutes)

   - Perform head tilts and neck stretches to increase sinus and nasal cavity flexibility.

   - Focus on gentle, controlled movements to avoid discomfort or strain.

   - Duration: Continuous practice for 5 minutes

 

8. No Hands Equalization (5 minutes)

   - Practice equalizing without using your hands to pinch your nose. Focus on using tongue and throat control to achieve equalization.

   - Start with simpler equalization exercises and gradually build up to more challenging scenarios.

   - Reps: 10 reps x 3 sets

 

 Cool Down (5 minutes):

- Relaxation breathing: Deep inhale through the nose, slow exhale through the mouth. Repeat for 5 minutes to relax muscles and calm the mind.

 

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 Training Progression:

 

 Weeks 1-2:

- Focus on mastering the fundamentals of each exercise.

- Practice at a slow pace to build muscle memory and awareness.

 

 Weeks 3-4:

- Increase the difficulty by combining exercises (e.g., Frenzel Awareness + Soft Palate Control).

- Extend hold times and repetitions gradually.

- Begin to introduce more dynamic equalization drills, such as using the Octopus Tool at different settings.

 

 Tips for Success:

- Consistency: Practice all exercises in each session to build strong, consistent habits.

- Focus: Pay attention to your body’s feedback and adjust technique as needed.

- Rest: Ensure adequate rest between sessions to allow muscles to recover and adapt.

 

By the end of this 4-week plan, you should notice significant improvements in your ability to equalize efficiently and comfortably during freediving.