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!
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.
High Intensity Training (HIT) OR No more no-pain, no-gain
We are all likely familiar with the 80:20 rule (Pareto principle); 80% of the effects come from 20% of the causes. How does this apply to athletic training?
High Intensity Training (HIT)
HIT first appeared in the 1970s as a new strength training ideal for body builders who had reached a peak capacity. This method is all about efficiency and studies show that it delivers strength gains ahead of other methods.
Most weight training ideals maximize volume with multiple sets of multiple repetitions of a single exercise used to produce strength gains. These work well, especially for novice to intermediate athletes. But even for these beginners there is a more efficient way. HIT is not just for body builders any more!
What is HIT?
HIT workouts should be brief, infrequent, and intense. Focus is placed on technique, not volume. This translates into one 8-12 rep set to just about failure, then reducing the weight by 10-20%, or changing the exercise slightly, and continuing immediately for 4-6 reps. Only one set is necessary.
What this does is produce the same break-down build-up cycle as multiple sets for even greater numbers of muscle fibers. The result is up to a 25% strength increase over standard training. What's better is that it takes less time! Because of it's intense nature, longer periods of rest and recovery are used to rebuild muscle fiber. An hour volume routine can be accomplished in 26 minutes using HIT. And the 3-4 times per week necessary on a volume routine becomes 2 sessions with HIT. In essence 4 hours of volume work can be duplicated in less than one hour using HIT.
Because of the way HIT addresses technique, intensity, volume and recovery it causes fewer injuries, and helps prevent injury as well.
80:20 is right on here, greater results in much less time.
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.comOvercoming Athletic Pain | Outside Online
1. Stay Active
Extended rest masks pain without fixing the source and can lead to scar-tissue buildup. "It's been shown irrefutably that if you exercise at a very low intensity, it stimulates healing," says Fabio Comana, exercise physiologist with the American Council on Exercise.Preventive Measures Recovering from a nagging injury? Next time you go for a run or a ride, try taking ibuprofen beforehand. As long as you're cleared for activity by your doctor, inhibiting swelling prior to a workout can dramatically reduce post-exercise inflammation and pain. "It's an ounce of prevention versus a pound of treatment," says U.S. Ski Team physician Phelps Kip. 2. Get Help
A physical therapist will give you exercises that mildly stress the problem spot, repairing damaged tissues. Example: For patellar tendinitis, nothing beats the single-leg squat, which strengthens the tendon by lengthening it while lowering weight on an elongated glute muscle. Look for certified sports PTs at www.apta.org.3. Find the Culprit
The body is a chain, and the area that hurts is most likely not the source of your pain. Sore knees, for example, are often caused by weak hips. Treating the symptom of a cranky joint means zilch if you jump back into activity without identifying the pain's source.4. Look Beyond the Screen
Don't rely on magnetic-resonance-imaging exams for nagging injuries. MRIs reveal significant damage to tendons and ligaments but often miss the soft-tissue imbalances that lead to nagging and chronic pain. Your physical therapist can help you spot the hidden problems and fix them.5. Sweat the Technique
"You can fix the symptoms for tennis elbow," says the Mayo Clinic's Dr. Ed Laskowski, "but if you keep swinging the racket wrong, the problem's coming back." A sports trainer certified in "corrective exercise" can tell if your form is causing problems. (Get info at nasm.org.)6. Gear Up
Ill-fitting shoes, bikes, ski boots, etc. mean trouble. If your gear doesn't fit your body, your body will try to fit your gear—by stretching, bending, and breaking.via outside.away.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!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
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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.
