Dragon Boat Paddling Resources

In the previous phase we maximized our power by lowering the weight and increasing the speed and number of repetitions to more closely match the paddle stroke during a race. We also altered the exercises performed to more closely mimic the stroke as well. This produces the benefit of race preparation, but at the cost of maximum strength. During this phase that was appropriate, as this speed was necessary to build up endurance and maximize the body's ability to work powerfully and explosively. 

Now we are interested in maintaining both our maximum power and maximum strength throughout the competitive phase. How do you go about achieving that? It's actually fairly simple, if done consistently. All that needs to change is to limit your strength training workouts to two a week, one from the Specific phase, and one from the Special phase. The Specific phase was about maximum strength, working in the HIT methodology of fewer reps, better technique, higher weight with the transition to a slightly lower weight for the last few reps with a single set per exercise. The Special Phase was all about power, speed and endurance. Do one of each, every week, and do not overdo it close to a race. Give your body three days off from weight training before a big race. I prefer the Specific Phase workout early in the week (Sunday or Tuesday), which gives my body time to recover from the HIT workout before the weekend. Then I do the Special Phase workout later in the week (Thursday), which I tend to recover more quickly from.

See the Specific Phase workout and Special Phase workout for more information.

Happy lifting ;)