Rss/XmlPaddle like a PRO
Paddling is the most overlooked discipline in adventure racing. Not too convenient to get to the lake and bust out the kayak for some hard efforts on the water. So here are some training ideas that have worked for several racers looking to improve their muscle endurance and stamina on the water. Of course nothing will develop your paddling skills like paddling on water but if it is just not practical to get to the water during the week, then this is the next best thing.
You can make up time or at least not lose time during your next race with a strong paddling team. Make it an effort to improve your paddling skills and endurance on the water this season.
Exercise Descriptions for Kayak Specific workout:
Warm up- Bar Paddle (deltoids, abs, forearm grip)
Start: Sit on a bench, knees slightly flexed. Hold bar like a kayak shaft, arms bent slightly out in front of you.
How to: Mimic a kayaking motion with FULL torso rotation and minimal arm flexion. Start the stroke with full extension forwards â?? as far as you can go- and end with hand back by your hip. Do this warm up for 8 minutes.
Wide base pushups (pectoralis major, triceps)
Start: Hands placed just beyond shoulder width (mimic paddle grip width), from the knees if you are unable to do the required amount.
How to: Press up to full extension, exhale as you complete the movement and inhale as you bend your elbows and bring your torso to the floor. Keep butt and back aligned (straight board). Do 12-15 reps of 3 sets. Use a weight that will allow you to complete all three sets.
Bent over rows (lats, teres major, posterior deltoids, arm flexors, biceps)
Start: Stand with your knees slightly flexed holding onto bar with kayak width grip. How to: Bend your torso 90 degree angle and flat back. With your arms dangling straight down from your shoulders: inhale, contract your abs and pull the bar straight up until it touches your chest, then lower bar and exhale. Do 3 sets of 12-15 reps. Use a weight that will allow you to complete all three sets.
Front Raises (anterior deltoids, upper pecs, and trapezius slightly)
Start: Stand with legs slightly apart. Take an overhand grip on the bar and rest it against your thighs. How to: Keep your back straight and abs contracted: inhale and raise the bar to eye level with arms fully extended the entire time, exhale as you complete the move and return to the start position. Do 3 sets of 12-15 reps. Use a weight that will allow you to complete all three sets.
Try to hold the up position for 2 seconds and take about 4 seconds to lower the bar.
Dips (triceps, pecs, anterior deltoids)
Start: Place your hands at the edge of a flat bench or sturdy chair with your feet resting on another bench or chair. How to: Assume a torso angle of about 90 degrees: inhale and bend your arms as your butt dips down, straighten your arms and return to start position as you exhale. Do 3 sets of 12-15 reps. Use a weight that will allow you to complete all three sets.
Reverse wrist curls (wrist and finger extensors)
Start: Hold weighted bar (narrow than shoulder grip) and sit down with forearms resting on and parallel to your thighs. How to: With an overhand grip curl your wrists back toward you then lower back to start position. Do 3 sets of 12-15 reps. Use a weight that will allow you to complete all three sets.
You can make up time or at least not lose time during your next race with a strong paddling team. Make it an effort to improve your paddling skills and endurance on the water this season.
Exercise Descriptions for Kayak Specific workout:
Warm up- Bar Paddle (deltoids, abs, forearm grip)
Start: Sit on a bench, knees slightly flexed. Hold bar like a kayak shaft, arms bent slightly out in front of you.
How to: Mimic a kayaking motion with FULL torso rotation and minimal arm flexion. Start the stroke with full extension forwards â?? as far as you can go- and end with hand back by your hip. Do this warm up for 8 minutes.
Wide base pushups (pectoralis major, triceps)
Start: Hands placed just beyond shoulder width (mimic paddle grip width), from the knees if you are unable to do the required amount.
How to: Press up to full extension, exhale as you complete the movement and inhale as you bend your elbows and bring your torso to the floor. Keep butt and back aligned (straight board). Do 12-15 reps of 3 sets. Use a weight that will allow you to complete all three sets.
Bent over rows (lats, teres major, posterior deltoids, arm flexors, biceps)
Start: Stand with your knees slightly flexed holding onto bar with kayak width grip. How to: Bend your torso 90 degree angle and flat back. With your arms dangling straight down from your shoulders: inhale, contract your abs and pull the bar straight up until it touches your chest, then lower bar and exhale. Do 3 sets of 12-15 reps. Use a weight that will allow you to complete all three sets.
Front Raises (anterior deltoids, upper pecs, and trapezius slightly)
Start: Stand with legs slightly apart. Take an overhand grip on the bar and rest it against your thighs. How to: Keep your back straight and abs contracted: inhale and raise the bar to eye level with arms fully extended the entire time, exhale as you complete the move and return to the start position. Do 3 sets of 12-15 reps. Use a weight that will allow you to complete all three sets.
Try to hold the up position for 2 seconds and take about 4 seconds to lower the bar.
Dips (triceps, pecs, anterior deltoids)
Start: Place your hands at the edge of a flat bench or sturdy chair with your feet resting on another bench or chair. How to: Assume a torso angle of about 90 degrees: inhale and bend your arms as your butt dips down, straighten your arms and return to start position as you exhale. Do 3 sets of 12-15 reps. Use a weight that will allow you to complete all three sets.
Reverse wrist curls (wrist and finger extensors)
Start: Hold weighted bar (narrow than shoulder grip) and sit down with forearms resting on and parallel to your thighs. How to: With an overhand grip curl your wrists back toward you then lower back to start position. Do 3 sets of 12-15 reps. Use a weight that will allow you to complete all three sets.
Keith Bushaw
Director of Coaching
ARcoach
Certified Fitness Trainer
Certified Endurance Trainer
USA Cycling Certified Coach
Certified Fitness Therapy
