Weight training program
We will target the three muscle groups primarily used for paddling: back, shoulders, and core. I’m going to give two basic exercises for each muscle group for a total of six exercises which can be done in less than half an hour. Each exercise should consist of 3 sets. For the back and shoulder exercises, do between 6 and 12 repetitions per set (you’ll do more repetitions for the core exercises). Your movements should be slow and smooth. Rest about 1 minute between each set. Start with light weights, but after a week or so you should start adding weight as your strength improves. After the first week (definitely don’t overdo it the first few sessions) you should do each set to failure, meaning that you do as many repetitions until you physically can’t do anymore. This is key to gaining strength. If you can do more than 12 repetitions before running out of gas, then you need to add more weight. If you can’t do at least 6 repetitions then you have too much weight—take some off. Click on the links below each exercise see how they are done:
1. Lat pull downs (back): Do 3 sets of these. Each set should consist of between 6 and 12 repetitions.
LatissimusDorsi Exercises
2. Seated row (back): 3 sets, 6-12 reps per set.
Seated Row Exercises
3. Shoulder press (shoulders): 3 sets, 6-12 reps per set.
Shoulder Press Exercise
4. Dumbbell raises (shoulders): 3 sets, 6-12 reps per set.
Dumbbell Exercises
5. Leg lifts (core): 3 sets, as many repetitions as you can for each set (this one’s gonna hurt...)
Leg Lifts
6. Crunches (core): 3 sets, as many repetitions as you can for each set
Crunches
That’s it. Now there are many variations of all these exercise, especially the core exercises so if you
want to try others then by all means do so. These ones are just suggested to get you started. The www.exrx.net website is a great one for showing all types of different exercises you can do for any given muscle group—check it out and experiment.
Cardio program
Here’s the deal
with cardio—there are many, many
types of cardio workouts and they all
can work great. There is running,
swimming, stairmaster, elliptical
trainers, treadmills, etc. Do
whichever you like best. The only
rule is to do at least 20-30 minutes
where you have significantly elevated
your heartrate. Mix it up—one time
do running and then another time do
stairmaster. Those aerobics and
spinning classes are great, too, so they
all count. Just make sure that you get
in 3 cardio sessions per week
(including any dragon boat
practices).
