NSP:095 Jaap Verbaas | Myoglobin, Hypoxic Squats and Going Longer and Deeper

Interview with Dr. Jaap Verbaas Today's episode is an interview with the Author of Longer and Deeper, a cross training guide for freediving and spearfishing. Dr. Jaap Verbaas is a crash test dummy of the highest calibre. I geek out way too much and we talk about hypoxic squats, essential tools and mindset for improving your freediving performance and even diets that can help. Standout highlights (for me) are Jaap's experimental mindset and his demonstration of how to plan, measure, experiment and learn from each experiment. If you are engaged in any from of freediving training then you will find plenty of value in this interview and the Longer and Deeper book. Listen & subscribe to the Noob Spearo Podcast on Apple Podcasts | Spotify | Castbox | Google Podcasts | Stitcher | Podbean Interview Time Stamps Background 6:00 Where are you based, what do you do and how did you get started freediving? 7:00 Freedivewire.com - what is it and what compelled you to become a freediving writer? 9:25 What reediving/spearfishing hurdles did you personally face and how did you overcome them? Jaap talks about equalizing issues at depth. 15:40 Canadian Spearfishing. Where do you spearfish? Chasing flounder in cold water with a Polespear 18:40 What's your go-to fish dish 19:30 Longer and Deeper: Overview of the book and key concepts I read the book and really enjoyed it - all of it. I think a huge part of why its such a good book is your Experimental Mindset: Where did you acquire this habit? Are you a Tim Ferris fan? (I noticed the slow carb diet and lots of your methodology is similar) How did you adopt this theorize, plan, measure, adapt methodology? Is this a skill or orientation that all of us should adopt? Muscle mass: when does it become counter-productive for freediving Hacks for improving freediving performance Blood quality and cardio: exploring the relationship Myoglobin: the oxygen holding cells in your muscles. Theories about training to increase it Hypoxic Squats: desaturating the oxygen in your muscles. Measuring the change Hypoxic Squats: How to do them and the device you need to measure your oxygen saturation (oximeter - check this one out) Spleenic contraction? Can you see it on an oxygen saturation graph when your body is steadily depleting? 40:10 Perfect Dive/Shit Dive comparison - great concept (this is awesome for looking at the separate metabolic phases of a dive that you can specifically target when training) Can you walk me through a good spearfishing dive right now? I'm hunting reef fish in 18m/60ft and to get the fish curious enough I need to hold some bottom time. (I'd love to get into the dive phase concept - are there 4 phases in a spearfishing dive?) Ok now the converse...what does a shit dive look like? The physiological demands on the diver at each stage and how symptoms can point to what you may need to target in your own training regimen "The goal of training is to adapt the body to specific conditions. In freediving, the goal is to adapt the body to underwater conditions. These conditions include; Increased pressure Reduced Oxygen Increased Carbon Dioxide Specific training is possible for all 3 of these conditions" Dr. Jaap Verbaas 47:00 Can we talk about training for each of these conditions specifically for spearfishing? CO2 Tables training can be great for spearos suffering early onset contractions Mid-Distance Sprints for reducing lactate and leg soreness on the surface Blood - improving quality. Cardio training boosts blood volume and is proven to improve the quality. Swimming training is good for CO2 tolernance as well as cardiovascular training *further detailed breakdowns and training plans are specifically laid out in Part 3 of the Longer and Deeper book 54:00 EXERCISES Stretching (what about for 37 year old weapons?) Animal Walks? The crab walk - I can't do it. Hypoxic Squats. How and why (this seems to be the biggest needle mover - why?) Blood quality - Cardio - freedivers (top level can be anti) Yoga and breathing 62:20 DIET: Myth Busting (are you rehearsing for the show)? Alkaline Diet? Carbs - are they bad? Dairy/Mucus relationship? Ketosis? (Pete Attia in the Tools of Titans book discussed) Slow carb? To learn more about this diet you can also check out the Four Hour Body by Tim Ferris here 74:00 TOOLS Notebook and a pencil and start tracking your training Oximeter - Check out this one on Amazon Moxi - learn more here 78:50 RANDOMS What kind of stuff do freedivers and spearos do that annoys you? Did you have any unexpected findings or conclusions, for apnea training? What are you curious about and working on right now? What can we expect from Jaap Verbaas in the future? 85:00 Freedive Wire Tell us About FreediveWire.com What kind of articles can guys find on there if they want to learn more What determines the content you write about? Where can people find you? Contact Jaap at info@freedivewire.com or connect with him on Facebook or Instagram Noob Spearo Partners + some spearfishing discounts Adreno Spearfishing – Buy your spearfishing equipment here. Use the code NOOBSPEARO save $20 on every purchase over $200 at checkout. Audible.com Get a free audiobook along with a 30 day trialhere. Listen to 99 Tips to Get Better at Spearfishing or James Nestors 'Deep: Freediving, Renegade Science, and what the ocean tells us about ourselves' free Spearing Magazine Subscribe to the best spearfishing magazine in the world. Email jeromy@spearingmagazine.com for a super deal for downunder spearos (Australia/New Zealand/South Africa) Penetrator Fins Use the code noobspearo to save $20 on the full Penetrator Spearfishing Fin Range here. Check out the latest in spearfishing fin technology How to Spearfish Video Series with Aquatic Rehab TV: use the code NOOBPEARO to save! Spearo Log available on Amazon here Sign up for 'The Floater' – Shrek and Turbo's email newsletter here Join the Noob Spearo Community on Facebook Support Noob Spearo on Patreon!