Specific Phase Strength Training

The Specific Phase is when we work to build up more sport specific strength. The goal it so maximize strength of these sport specific exercises prior to the next phase (Special Phase) where we will work on the endurance and power needs of the particular sport. Dragon Boating is comprised of middle distance races, so the next phase will work on sprint speeds and endurance. But now is the time for strength! Workout to your maximum ability following the guidelines below to avoid injury, and maximize your efforts.

Using the HIT (High Intensity Training) method, these exercises should be done with your best technique along with a slow pace. 2 second concentric (lift) and 4 second eccentric (lower). This should also only be done twice a week to maintain the necessary recovery time for this higher intensity workout. HIT provides an extremely efficient and funcitonal workout in less time, by making use of additional muscle fibers in the last 5-6 reps by lowering the weight for those reps by up to 20%. This actually engages more muscle fibers than simply adding sets, and does so without the additional costs to your body. HIT reduces injury and provides great results in added strength when done properly.


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 by Bodybuilding.com 10 reps of 75 % max 6 reps of 60 % max

Bent-Arm Dumbbell Pullover Lie on a bench, head over the end, with your feet flat on the floor. Lower weights in a semicircular motion towards floor. Go as low as you can without pain. Go back up using the same path. Keep your elbows in! Can also be done with your arms straight, or with two dumbbells (one in each hand). Exercise description by Bodybuilding.com
10 reps of 75 % max
6 reps of 60 % max
Notes:
Squat Press and Rotate Stand holding a plate in front of you. Weight will depend on your strength level. Squat down keeping your weight on your heels and knees above your toes but not past them. Make sure to keep a straight back as you lower down and lean forward. Stand back up and simultaneously pressing the plate up over your head and rotate to one side by tightening your stomach and turning your shoulders. Lower your arms and go back into the squat position. Stand back up and press and rotate to the other side. Exercise description and photo by Michael Diebler.
10 reps of 75 % max
6 reps of 60 % max
Notes:
Ball Floor Bridge Lie on your back resting your head on the floor. Make sure your head, shoulders, and lower back are all touching the floor. Place your feet flat on a stability ball. Brace your abdominal muscles and press down on the ball with your feet and up with your hips. Raise your hips until they form a straight line with your knees and shoulders. Slowly lower your hips about 2 inches from the floor and repeat. Exercise description and photo by Michael Diebler.
10 reps of 0 lb
10 reps of 0 lb
Notes:
Bench Press - Dumbbell, Flat Sit on the edge of a flat bench with dumbbells on your knees. In one smooth motion, roll onto your back while bringing the dumbbells up to a position slightly outside and above your shoulders. Your palm should face forwards. Bend your elbows at a 90 degree angle so that your upper arms are parallel to the ground. Press the weights up over your chest in a triangular motion until they meet above the centerline of your body. As you lift, concentrate on keeping the weights balanced and under control. Then, follow the same path downward until your arms are slightly below parallel to the floor. Exercise description by Bodybuilding.com
10 reps of 75 % max
6 reps of 60 % max
Notes:
Leg Curls - Lying Lie face down on a leg-curl machine and hook your heels under the roller pad. Your legs should be stretched out straight so that the pads rest on the back of your ankles. Grasp the handles under the bench for support. Remaining flat on the bench, curl your legs up until your hamstrings are fully contracted. Release and lower the weight slowly back to the starting position. Concentrate on using a full range of motion and do not SWING the weight up. You can point your toes to intensify the burn in your hamstrings. Exercise image and description by Bodybuilding.com
10 reps of 75 % max
6 reps of 60 % max
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. Exercise description by Bodybuilding.com
10 reps of 75 % max
6 reps of 60 % max
Notes:
Back Extensions Lie face down on a hyperextension 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.com
10 reps at 75 % of max
6 reps at 60 % of max
Notes: