About tables...
There are quite a few references to the tables used for dry static training. The tables are sometimes called Table A (or CO2 table) and Table B (or O2 Table).
Application of the tables seeks to condition the body to tolerate high levels of carbon dioxide and low levels of oxygen, postponing the urge to breathe and allowing extended breath hold times.
Generally the tables are employed without movement (static) during the breath hold.
Literature that I have read so far stated that you should determine your maximum breath hold time, using it to calculate the breath hold periods for use in the tables.
Maximum breath hold time should be determined every 2 months, adjusting the tables accordingly.
When using these tables, during the breathe-up (or rest period) take slow, deep, belly breaths - inhale through your nose so that your belly pops out, then inhale deeper into your chest. Breathe out by slowly collapsing your chest, then the belly. Breathing this way makes you breathe slower and helps relax you. This is the most efficient method for gas exchange in the lungs.
CO2 Table
The Carbon dioxide table helps increase your body’s tolerance to high levels of CO2. This is achieved through repeated breath holds of equal duration, separated by a steadily decreasing rest period between each hold.
The duration of each breath hold should not exceed 50% of your personal best (maximum breath hold) and the table should consist of no more than 8 cycles.
Working through the table you would breathe-up (prepare for the breath hold), then hold your breath for the hold period. Following the breath hold you breathe-up again during the rest period, then hold your breath for the next hold period (same time as before). As you continue, the breathe-up time (rest period) is reduced, allowing less time for recovery and expiration of CO2. The breath hold period remains the same, but becomes more demanding as the sequence progresses due to increased residual levels of CO2.
Example CO2 Table
So this table with its 2 minute breath hold would be used if you had a maximum breath hold time (personal best) of 4 minutes.
The first breath hold follows a 2 minute breathe-up.
| breath hold 1 | 2:00 | (finish at 4:00) | rest period | 2:00 | (finish at 6:00) |
| breath hold 2 | 2:00 | (finish at 8:00) | rest period | 1:45 | (finish at 9:45) |
| breath hold 3 | 2:00 | (finish at 11:45) | rest period | 1:30 | (finish at 13:15) |
| breath hold 4 | 2:00 | (finish at 15:15) | rest period | 1:15 | (finish at 16:30) |
| breath hold 5 | 2:00 | (finish at 18:30) | rest period | 1:00 | (finish at 19:30) |
| breath hold 6 | 2:00 | (finish at 21:30) | rest period | 0:45 | (finish at 22:15) |
| breath hold 7 | 2:00 | (finish at 24:15) | rest period | 0:30 | (finish at 24:45) |
| breath hold 8 | 2:00 | (finish at 26:45) |
You can manipulate this table by either changing the Breath hold time (as your maximum breath hold time improves), or by reducing/increasing the rest period according to your ability.
O2 Table
The Oxygen table helps increase your body’s tolerance to low levels of O2. This is achieved through repeated breath holds of increasing duration, separated by a rest period of fixed time in between each hold. The duration of the last breath hold in the table must not exceed 80% of your maximum breath hold (personal best). The table should consist of no more than 8 cycles.
Example O2 Table
This table has a final breath hold time of 3 minutes 15 seconds, so would be used if you had a maximum breath hold time (personal best) of 4 minutes.
The first breath hold follows a 2 minute breathe-up.
| breath hold 1 | 1:30 | (finish at 3:30) | rest period | 2:00 | (finish at 5:30) |
| breath hold 2 | 1:45 | (finish at 7:15) | rest period | 2:00 | (finish at 9:15) |
| breath hold 3 | 2:00 | (finish at 11:15) | rest period | 2:00 | (finish at 13:15) |
| breath hold 4 | 2:15 | (finish at 15:30) | rest period | 2:00 | (finish at 17:30) |
| breath hold 5 | 2:30 | (finish at 20:00) | rest period | 2:00 | (finish at 22:00) |
| breath hold 6 | 2:45 | (finish at 24:45) | rest period | 2:00 | (finish at 26:45) |
| breath hold 7 | 3:00 | (finish at 29:45) | rest period | 2:00 | (finish at 31:45) |
| breath hold 8 | 3:15 | (finish at 35:00) |
You can manipulate this table by either changing the breath hold times (as your maximum breath hold time improves), or by reducing/increasing the rest period according to your ability. You can also employ the final hold time one step earlier. For example, Breath holds 7 and 8 would both be for 3:15 (keeping the rest periods the same). As you progress you could increase this further, making breath hold 6 for 3:15 also and so on...
To see how I used these tables, click: My Static Training