freediving knowledge nutshell masterclass matt malina

Knowledge in a Nutshell – Freediving Masterclass with Matt Malina!

Knowledge is the key!

Lately I鈥檝e finished my second freediving masterclass, which was the first one in Poland. Participants had an unique opportunity to get familiar with my training methods (pool, dry and physical), diet, supplementation, my approach to psychology and generally everything that I know about freediving. There was no secrets and I have answered every question to the best of my current knowledge.

freediving masterclass limitless skladowe sukcesu wiedza matt malina

Success in Freediving is much more than training

Let’s talk about dive responses

On Saturday morning we have started at 9:00 sharp and discussed my approach to freediving, what role it plays in my life and how I mix it with normal work. I talked about physiology and many dive responses we have as well as how to strengthen them.

It鈥檚 important to start strengthening them gradually, not all at once. I have discussed different strategies regarding direct preparation before maximum performance and also during the performances.

what type of training actually matters?

freediving masterclass limitless dieta suplementacja odzywianie trening psychologia matt malina

One of many questions that I was happy to answer

I have showed charts with all of my training and competition dives, what changes in my approach, training, diet, supplementation were crucial in reaching new personal bests. Generally I have discussed and flagged important factors that contributed to each of my progress across the years.

Guess what? Not everything I’ve done was right, there are some changes that were bad and I have wasted some time/years by doing them. Now If I could just go back in time and work from the beginning in every compartment, my progress would be much faster.

Learn from my experience

Luckily You have the option and聽You can learn from my mistakes! Get my 7 years of experience, all of my knowledge in a nutshell!

4 hours passed and we went for a dinner, well deserved break.

freediving knowledge nutshell masterclass matt malina sushi

Sushi – as we can see it’s favorite food of Nitas 馃檪

Afterwards we have continued with training plans, what and how I do. I have explained all of the exercises I do and later how I combine them into training plans.
Time passed quickly and at 18:30 we finished the day. We have also started psychology topic which we later continued on Sunday.

Pool stuff

Sunday we have started in a pool at 8:00. I have divided people into a groups of 3. Each group had 1 hour with me in a pool. During that time I have video recorded everyone from all angles. Now, after the course I go through the videos in slow motion, where I analyze everyone’s technique and send emails back with my personal feedback.

After the pool session we continued with theory from about 12:00. We had finished very interesting topic of psychology.

have you ever wonder what to eat, when to it etc in order to boost your performance?

Afterwards we spoke about supplementation and how it can boost our recovery.

In the end there was my favorite topic – Diet 馃檪

It was long and fruitful discussion but we have managed to finish around 16:30!

The course was a great success and brought me a lot of satisfaction. I love the feeling of teaching and passing the knowledge, especially in masterclasses where we talk about the advanced stuff.

If You want to organise such masterclass聽in Your country,make it happen and contact me for details! My calendar for 2017 is limited and bookings fill up quickly!

If You have any questions, ask them in comments and if You like what You read, please subscribe.

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huge motivation tremendous amount work world record qualifications world championships

Huge motivation and tremendous amount of work. World Record in qualifications of World Championships!

world record聽– 232m聽dynamic without fins聽(DNF) Matt聽Malina

Behind the scenes

Hard workouts, tremendous amount of training done within last year.聽All of it plus huge motivation and big smile on my face was taken to Turku. Oh and 100 kg of additional luggage 馃檪

big luggage for competition

100 kg of luggage

DISAPPOINTMENT in static

Day of dynamic without fins (DNF) qualifications has come. Luckily it was not my first start in Turku. Day before not everything went as planned and I have missed static (STA) finale by 6 seconds. I didn’t plan to compete in finale A of static, even if I would qualify. It was only one day before DNF finale and I didn’t want to make myself tired. However I would prefer to choose it myself, not being forced to it. It was a valuable lesson for my ego, that is what everybody聽try to protect, consciously or sub-consciously 馃檪

matt malina does static apnea in world championships qualifications turku

7:33 and finale B fot. Daan Verhoeven

My work with sport psychologist and healthy motivation

For the past 2 years I co-operate with sport psychologist. Practically speaking, since then I have started to get my biggest successes (e.g breaking my first World Record). Main aspects of healthy motivation are being able to forget about expectations and rating Yourself, because it’s connected with our ego. It’s very important to focus on being present “Here and Now“. Focus on how You would like to feel here and now and just “do Your thing“. It’s聽healthy attitude and motivation, at least in my case. In DNF qualifications I was full of positive emotions and I was just doing my thing, something that I was preparing for the whole聽last year.

Motivation and visualisation before world record dnf matt malina 232

Visualisation is an important training method

Additional motivation in dynamic without fins (DNF)

Month earlier during CMAS World Championships in Freediving, Arthur Guerin Boeri have swum 221 m DNF. It’s less than my聽World Record of 226 m. However it was done in an Olympic sized pool (50 m long) which makes it very respectable. Additionally two days later he was the first man in history to swim 300 m in monofin in DYNamic discipline. In the past I would probably聽respond to it by feeling fear, maybe it would even brake me as in DNF finale in Belgrade 2013.

Matt Malina dnf 244m underwater swimming technique

I have felt power during the swim! fot. Daan Verhoeven

Luckily I’m not the same Matt as I used to be in the past. Nowadays, successes of others motivate me . They even show me that something is possible and if someone did it, why聽should I not do it myself? Additionally this circumstances made me realize how much I care about my goals or in other words, good dives in Turku. It’s another aspect of healthy motivation, to establish emotional bond with Your goal. Because of whole this situation I was anticipating for confrontation聽with other competitors, especially with Arthur in DNF.聽Maybe it didn’t聽have a decisive role, but it certainly helped me.

Two different dives

In qualifications I allowed two options. If dive will not go well, I will do 200 m, to be sure finale A is secured without any calculations. In second option I didn’t set any limit to myself. In freediving there is a lot of little variables that decide about end result. If it happens that all of them work to my favor, it would be a big waste to end perfect dive prematurely. Especially since that kind of dives doesn’t happen often and it may surely not happen in finale with all that extra stress. Anyway, for me the most important fact is to challenge my own limits. If that would happen in qualifications and in finals I would have a bad day, I would still be happy about this one dive. Important is inner journey and feelings.

Matt Malina surface set new world record dnf 232

Before surfacing, I knew I have done what I was prepared for! fot. Daan Verhoeven

Course of qualifications

Without any expectations, with one thought in my mind – I do my thing – I’ve started my DNF dive. Quickly I have realized that it’s a good day, maybe even perfect one. Each finished聽length of the pool confirmed me in that feeling. I was able to swim peacefully and in a relaxed shape.

At 200 m mark I was totally lucid in my head and I knew that I can go to magic 232 m, national record of New Zealand set by legendary Dave Mullins. National record (due to official requirements) set 7 years ago, that was greater than any other world record in this discipline. When I was at 225 m wall, I have made a turn, one arm stroke, removed my neck-weight and came up. I have removed my neck-weight because I wanted to be sure I will not immerse my airways, thus disqualify myself and I had enough air reserve to do it. After surfacing I have completed surface protocol very fast (4 seconds) and white card from judge was just a formality.

Chat with Polish team after Matt Malina beats dnf world record 232

Matt why You have beaten WR in qualification heats? fot. Aleksandr Pangev

Memories of the past and my motivation for the future

I was overwhelmingly happy! I couldn’t believe my dream came true. I remember back in the days in 2009, when Dave set that record. I was in Egypt back then and I was just on the beginning of my freediving journey. My current personal best in discipline was 156 m. 232 m felt far, far away, it was abstraction to me. I never thought I would come even close to that. My lifetime goal was 200 m in DNF for me.聽However I have reached that mark in 2012 and later I start thinking about World Record. After I’ve set World Record in 2013 I’ve start thinking very shyly about 250 m. Now I know it will happen sooner or later and I’ve start to think very, very, very shyly about 260+, or maybe even 275 m 馃檪

You can see dear subscriber how important is healthy motivation. If back in 2009 I would think that my goal is to reach 232 m I would probably discourage myself and would have never done it. This goal was too far and probably any other result wouldn’t make me happy, since my goal wasn’t reached. Instead of this I was creating a personal goal that I could reach within 1, maximum 2 years. Freediving is about listening to our own body and it’s important to race only with ourselves.

Matt Malina set new world record in dnf 232m freediving

Why not ? 馃檪 fot. Aleksandr Pangev

Limits are only in our heads

This way my motivation was driving me. I was passing my limits very often and I have come to ultimate conclusion that limits are in our heads. Limit is where I set it to be in my head. It’s important to have聽common sense and plan for realization of such goals. From observation of myself and others in any sport聽I think that as long as someone is focused, have motivation and plan for training, he can progress.聽It is not over until You say it’s over.

Short but precise sentence. Especially in Freediving, where Natalia Molchanova had proved that age is just a number. Good example from other sports is Michael Phelpsand his successful come back in recent Olympic games. If he wanted I’m sure he would be able to score a medal or two in Tokyo Olympics but now when he has a kid and some chapter in his life is over, he is probably retired for good.

did I have moments of doubt?

Back to the Freediving World Championships topic, after successful DNF attempt,聽I’ve started to have moments of doubt. I’ve realized that probably no one have ever set a World Record in qualifications heat. No one had done it because why make myself tired in heats? I’ve heard that I would be better off by saving my strength for finals and I should have planned it better. However I had a different opinion about it. For me heats were primarily a mental warmup and as it turned out later, physical too 馃檪

Opening ceremony of Freediving World Championships

Opening ceremony, how it’s going to be ? 馃檪

Once I’ve read an article about Olympic champions. I’ve tried to find it but I can’t. Anyway, first there were stereotypical issues analyzed and proved to be wrong e.g 聽champion should train as number 2 (harder, longer etc.).Next it was described that Olympic champions shouldn’t listen to established聽rules because their work made them what they are, Olympic champions and they should listen to their gut when it comes to tactic or training routine. They should train like champions,聽not stereotypically, because that’s how they get that far. I must agree with that!

Arnold聽SCHWARZENEGGER and his words

I have never concealed that motivational speeches of聽Arnolda Schwarzenegger聽helped me a lot at some point of my career. One of his thought I come back to often is:

I love it when someone says that no one has ever done this before, because then when I do it that means that I鈥檓 the first one that has done it

Was this thinking good in finale A of World Championships? Read in my next post, meanwhile I encourage You to ask questions and comment below!

More photos聽available in my gallery, click here!

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