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
-
My DailyBurn | Preseason Dragon Boat workout - Custom Workout
My Personal Workouts → Pre-season Dragon Boat workoutDescription
Workout to manage body strength pre-season.Working on general purpose strength and conditioning.
Exercise Routine
Romanian Deadlift
Put a barbell in front of you on the ground. Standing on a box if needed, grab the dumbbell with a little wider than shoulder width grip. Bend the knees slightly. The position should be shins vertical...
Routine:
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Split Squat Push Press
Take one step forward with one leg. Hold a dumbbell with the opposite arm and raise it up to your shoulder. Lower your back knee to the ground until about 1-2 inches from the ground. Then in one motio...
Routine:
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Bent-Arm Dumbbell Pullover
Lie on a bench, head over the end, with your feet flat on the floor. Lower weights in a semicir cular motion towards floor. Go as low as you can without pain. Go back up using the same path. Keep your ...
Routine:
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Pullups
Reach up and grab the bar with a firm overhand grip. Your hands should be roughly twice your shoulder width apart. This helps work more of your lats, rather than your biceps. Straighten your arms and ...
Routine:
Set 1: 10 reps of 0 lb
Set 2: 10 reps of 0 lb
Set 3: 10 reps of 0 lb
Side Lateral Raise
Stand upright, with your feet about shoulder width apart and your arms to your sides. Hold a dumbbell in each hand, with your palms turned toward your body. Keeping your arms straight, lift the weight...
Routine:
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
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 b...
Routine:
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
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 p...
Routine:
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
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 yo...
Routine:
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
via dailyburn.comPull up with knee up - Yes!
This is a very effective exercise addressing the core abdominals and back muscles. If you are able to do it physically, it will help your paddle strength. It combines two of the essential exercises for most preseason training sessions. It's also fun to do! Take your basic knee up (a great abdominal exercise) and add the wide grip pull up that emphasizes the lats. A variation of this, called the Gorilla Crunch is done with arms in a chin up position, hands facing you, about 12" apart. -
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.
