I am happy to have found Dragon Boating as a passion in life. I coach for the Tacoma Dragon Boat Association and enjoy sharing and learning all things paddling.
Contributed by Scott Klauminzer
Dragon Boat Paddling Resources
http://www.paddlingcoach.com
-
Special Phase Strength Training
Special Phase Strength Training
The intent during this phase is speed. Work on maximizing your power while maintaining a very fast rate, 1 second ascents. Work in 2 to 3 sets of high repetitions (30-50) These are lower weight sets, so you should be able to last for more repetitions and maintain the high speed. If you start to tire and begin to slow down, end that set after a couple more reps and come back to that exercise again. Try to work up to the suggested numbers over time.
For each exercise, find your maximum weight by doing the exercise with single lifts building up the weight slowly until you cannot lift the next heavier weight. These exercises are done at 30 - 50% of that weight.
Again emphasize speed of execution!
Date: Date: Date: Paddle Simulator
Sitting on an exercise ball, set up a cable pull to chest height. extend your lower arm as you would in the paddle stroke reach, rotate completely crating the classic "A" frame. Reach with the top hand in the air above the lower hand. Pull with a slight downward motion, rotating to an upright position, pushing off with your outside leg. Exercise description by Scott Klauminzer50 reps of 30 - 50% max left side
50 reps of 30 - 50% max right side
50 reps of 30 - 50% max left side
50 reps of 30 - 50% max right side
Notes: Russian Twist
Secure your feet either by placing them under something that won't move or by having a partner hold them. Start in the position shown above, leaning slightly back and clasping your hands in front of you. Moving only at the trunk, rotate to one side. At the end of your range of motion, quickly reverse the movement and rotate to the opposite side. Repeat in a rapid fashion for the full number of reps. You can also hold a weight or medicine ball to increase the difficulty. Exhale for the first half of each set on one side, then exhale for the second half on the other side. Exercise description by Bodybuilding.com30 - 50 reps
30 - 50 reps
Notes: Bench Press - Dumbbell, Incline
Sit on the edge of an incline bench set at about a 45-degree angle. Pick up a dumbbell in each hand and place them on your thighs. Then, one at a time, raise them up to your shoulder level while you press your back and shoulders firmly against the bench. Press the weights back up to a point over your upper chest, with your palms facing forward. Lower the weights slowly. Inhale as you lower the weights and exhale as you lift. Exercise description by Bodybuilding.com
40 reps of 30 - 50% max
40 reps of 30 - 50% max
Notes: Upright Rows - Dumbbell
Hold dumbbells, hanging, against your upper thighs. Keep dumbbells about 10 inches apart, thumbs facing in. Pull dumbbells straight up until nearly even with your chin. Keep your elbows up and out! Keep weights close to your body and slowly return to the starting position. Can also be done with a cable or barbell. Exercise description byBodybuilding.com40 reps of 30 - 50% max
40 reps of 30 - 50% max
Notes:
Back Extensions
Lie face down on a hyper extension bench, tucking your ankles securely under the footpads. Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist without any restriction. Start with your body in a straight line. Cross your arms in front of you or behind your head. You can also hold a weight for extra resistance. Slowly bend forward at the waist as far as you can while keeping your back FLAT. Do not round your back. Slowly raise your torso until your legs and upper body are in a straight line again. Do NOT arch your back past a straight line! Exercise image and description by Bodybuilding.com40 reps of 30 - 50% max
40 reps of 30 - 50% max
Notes: Leave a Comment
-
Scott Klauminzer's Posterous
-
I am happy to have found Dragon Boating as a passion in life. I coach for the Tacoma Dragon Boat Association and enjoy sharing and learning all things paddling.
Comments 0 Comments