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Ocean Resilience Course
I. Welcome to your OCEAN RESILIENCE COURSE
What are you in for?
Your instructor
Recommended Schedule
Training Program
II. THEORY
1. Introduction (1:10)
2. Resilience (0:29)
3. Ocean Fitness (3:19)
4. Our Objective (1:13)
5. Learning the Surfer Way (2:26)
6. The Freediving Community - William Trubridge (16:44)
7. The Freediving Community - Natalia Molchanova (3:55)
8. The Breath Hold Journey (21:48)
9. The Urge To Breathe (8:49)
10. Keeping an Eye on CO2 Levels (1:19)
11. The Brain and Its Demands (1:06)
12. Additional Insights (8:17)
Notes
III. COMPLEMENTARY THEORY & CONCEPTS
1. Nose vs Mouth Breathing (2:39)
2. Hyperventilation (8:26)
3. Vital Capacity (0:49)
4. Nitric Oxide (0:41)
5. Heart Rate Variability (0:56)
6. Red Blood Cell Production (1:04)
7. Diving Reflex (7:12)
8. Play & Games (3:21)
9. Resourcefulness (1:07)
Notes
IV. BREATHING & BREATH HOLDING EXERCISES
1. Introduction (0:52)
2. Breath Awareness Part 1 (1:46)
3. Breath Awareness Part 2 (1:16)
4. Breath Awareness Part 3 (1:49)
5. Soft Palate Activation (4:10)
6. Nasal Decongestion (2:46)
7. Full Breathing - Nose (7:50)
8. Long Exhalations (2:47)
9. Square or Rectangular Breathing (5:11)
10. Alternate Nostrils Breathing (6:35)
11. Relaxation Ratio (3:22)
12. Deconcentration of Attention (7:43)
13. Full Breathing - Mouth (4:38)
14. Kapalabati (3:46)
15. Chest, Ribcage & Diaphragm Flexibility (11:33)
16. Max In Max Out (6:06)
17. Long Static - Dry (6:17)
18. Contractions Demonstration (0:57)
19. Recovery Breaths and Last Inhalations (13:16)
20. CO2 Table On Dry (6:37)
21. One Breath CO2 Table (5:20)
Notes
V. POOL EXERCISES
1. CO2 Table - Pool (6:19)
2. CO2 Swimming (2:19)
3. One Breath per Exit (4:28)
4. Survival Swimming (1:40)
5. Safety - Rescue (8:48)
6. Tumbles & Recoveries (2:12)
7. Tough Retriever (1:45)
8. Long Static - Pool (3:20)
9. Dive Progressions (3:37)
10. Long Dynamics (3:04)
Notes
VI. Wrap up
Time for a few questions... let's take a quiz...
Final Words & Training Program (1:29)
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5. Safety - Rescue
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