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.
Dragon Boat Paddling Resources
http://www.paddlingcoach.com
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Competitive Phase Strength Training
Now that we've hit the Dragon Boat competitive phase in much of the world, I'm hearing questions about how to alter a weight program during this time.
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.
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!
A wonderfully detailed and technical Dragon Boat Training Manual - via HKIPC
Hong Kong Island Paddle Club - Training Manual
The purpose for this training manual is to develop a comprehensive information base addressing many of the aspects of Dragon Boat and Outrigger training and racing. There is a tremendous amount of documentation available for sports such as canoeing, kayaking and for general fitness, however, little specifically targets training for Dragon Boating or Outrigger Canoeing. The function of this manual, therefore, is to define the general training principles for similar sports and to relate them to a specific regime that would most efficiently improve paddling performance.
The information presented in this manual incorporates knowledge borrowed from many other athletes and coaches who participate competitive Dragon Boat and Outrigger racing locally and internationally. By seeking to amalgamate this broad range of information, the manual is intended as a resource for Club members to explain why we do what we do in a larger context and for other teams who also desire to evaluate their own standards or methods of training by comparison.
The end product for the Hong Kong Island Paddle Club is the Training Programme which prescribes training activities for a complete season that should ultimately turn ‘mush to muscles’ and make the boat go faster.
Training Manual Index
via hkipc.com10,000 lbs. in 2 min - Dragonboat Strength & Endurance
The Reality
In the first few strokes of the typical Dragon Boat racing start, athletes can exert between 60 and 90 lbs. of force per stroke. Over the entire race each stroke can average 40 to 60 lbs of force. While these weights are not much for most people during an individual training set (10-15 reps), adding this up over the entire 500m race yields roughly 10,000 lbs. lifted! All in 2 minutes. WOW! This places 500m dragon boat racing in the "middle distance" arena, much like the 800m in track. Middle distance races place a premium on both strength (speed) and endurance.Now do you think you might need some strength and endurance training? I certainly need it!
Nothing beats the energy of a race to give you what you need to complete. But preparing ahead with strength training can make the journey more enjoyable and give you that edge you need to win! Consistent strength training will increase your capacity to produce results. You will continually be able to pull harder and therefore go faster!
By building endurance you aid the recovery of your muscles, breathing and heart rate during exertion. This allows us to continue to power throughout the race. Strength and Endurance are built both in the gym and on the water.StrengthIn the Gym, paddling strength is developed through practical routines developed around the needs of paddling. A few such routines can be found here, here and here. The key to building strength is targeting and repetition. Targeting the correct muscle groups and using proper technique and repeating the process over the course of several weeks will produce positive results. Increasing weights, over the course of several weeks as we train, while maintaining repetition will build strength.On the water, strength is built by power strokes, racing starts and many other "power" drills. If you are interested, work with your coaching staff to make sure you understand the drills they use to increase strength. Personally I like interval training with power to build strength. There are many combinations on the water that will produce the results you seek in strength training if you do them with that goal in mind. Part of the complexity of Dragon Boating is that we are able to contribute as much or as little as we desire. Your desire will play the biggest role in your strength training.EnduranceIn the Gym, endurance is built by using circuit training on multiple exercises in sequence. Do not rest between 3 or 4 different exercises. Once you have completed one set of each exercise, you can rest. You should use slightly lower weights, making sure you can complete an entire circuit without rest.On the Water, drills like 30:30s (30 active strokes followed by 30 power strikes repeated) and interval racing starts (building up the stroke count each round) are my favorite. These build endurance as you continue the circuits.The Key is to do both of these as you prepare for racing season. If you follow this blog you will learn my take on when and how to alter your program for maximum results. Each training phase has it's goals and therefore differing sets of routines and targeted strength vs. endurance aspects.Please let me know what you think of this in the comments below! -
Scott Klauminzer's Posterous
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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.
