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Welcome to the Noob Spearo Podcast!

The Freedive Spearfishing podcast

Join Shrek as he interviews spearfishing experts, authorities and characters from around the world.

Improve your spearfishing and share in the stoke!

Find out more at the spearfishing blog and podcast

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Noob Spearo Podcast listeners are saying;

"This podcast has improved my diving dramatically. I binged listened to all the old episodes over a few weeks and I'm completely caught up now. I take notes on my phone to further research anything the guests or the hosts (Turbo and Shrek) talk about or suggest to do. Over the last 4 months I've gone from a 5 meter pot shot diver to a 12 meter+ diver with over 1:30 dive times and good fish to show for it. All thanks to the information these guys have put out in this podcast. Keep up the great work!" - Kurty

"This is the first podcast I've ever listened to, and I am averaging about 4 episodes a day since that first listen. These guys are awesome and so are there guests! Best motivation to do training! Only problem is I'll run out of episodes soon and have to wait a whole week for a new one..." Pete

"The amount of tip, ideas and laughs I've had from Shrek and Turbo and it has all improved my spearfishing 10 fold. Essential for any spearo, and highly recommend it, you won't regret it! Always hanging for the next episode! Keep it up boys! And while your at it get their book 99 tips to get better at spearfishing! Yew!!!" - Yupz

"Have been listening to Turbo and Shrek for a while now and those weirdos make me come back every time for more.... even though I'm located in Southern California. I guess I'm stoked to hear how people catch their fish all over the world!! Keep it coming boys." - Sebastian

"Guys, honestly, This podcast has been amazing fuel since my surf buddy and I started spearing just over three months ago on the southern california coast. We're pretty much just shore divers right now, but we've been hitting calico bass, yellowtail tuna, and sheepshead by just jumping off the beaches. We're starting to meet some people with boats so we're stoked. My pre-dive tradition is getting amped off a noob spearo podcast before I hop into the water after work. Keep them coming because I just finished listening to the 17th episode and I felt a little post partum depression coming on. I've learned loads from your show and need to keep soaking up the wisdom. Thanks!" - DippnDotts

"I recently got into spearfishing and couldn't believe my luck when I found this podcast after a random search. Not only are Shrek and Turbo incredibly funny and easy to listen too - but the way they have formatted the show is really engaging, informative and interesting. Hearing from Pros and veterans is invaluable to a newb like me and the information from these podcasts alone has made a world of difference to my diving and hunting. So if you're like me and your absolutely loving the sport and simply can't get enough info on and about spearfishing this is the podcast for you! Well done guys, you're keeping me well and truly stoked! sterling job!!" - Stu in Southern California

"Been an avid podcast listener for nearly a decade and this is my first review. This podcast is laid back, informative and absolutely essential for the new spearo. Great list of domestic and international guests. The most dangerous time for a spearo is in those first few months and It's good to know there is a easily accessible resource that I can point my mates to when they are starting out. Cheers shrek and turbo!" - CoxyADF



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Jan 29, 2019

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.

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Interview Time Stamps


6:00 Where are you based, what do you do and how did you get started freediving?

7:00 - 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


  • 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)?

74:00 TOOLS


  • 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
  • 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 or connect with him on Facebook or Instagram

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