Okay, Day 2. Today is what I consider a more paddling-specific workout, rather than a weight-reliant one. It has more to do with the paddling motion and building muscle memory rather than just building strength. So, make sure that as you perform these, think about being on the boat.
DAY 2
Cardio
Erg, 5,000m
Make sure that you work hard on technique -- don’t round your back, don’t pull the handles up to your neck (like some people). Measure yourself in terms of the 500m split so you keep yourself pushed and motivated. You should complete this in less than 25 minutes.
Note: During the season, you should be running in the morning, then doing your erg at the gym most every day.
Weights:
Chest: Cable Flies. Moderate weight, higher reps.
Back: Arm Row, 3x10. Heavy weights
BOTH DAYS: Back raises on the roman chair.
I do this both days for a couple key reasons: 1) I have a bad back and this exercise seems to help it. I mean, if I go for long stretches without doing it, my back gets worse. (I’d like to reiterate that this helps MY BACK and may not help YOUR BACK). 2) this is a key motion in paddling, hinging, reaching forward and coming back, de-rotating
Do three sets of the following:
back raise x 20
left side x 10
right side x 10
After a while, add a 10-lb plate. Once stronger, add a 25-lb weight, etc.
Then, to add a circuit aspect to it (I like circuits!), I add 3 sets of tricep dips in between the sets of back raises.
Legs: Squats. Pick a bar of moderate weight, put it on your shoulders, 3x20.
Cable Workout:
1. Wood Choppers: 3x15, each side
(Works the core and accentuates the rotation required in paddling)
2. Cable Rows: This is something I started doing specifically to strengthen my stroke through replicating the stroke with weight-bearing excercise.
Set the machine arm outward at about a 45 degree upward angle, add about 20-30 lbs. Stand and face the cable arm, place your right leg forward, left leg back, reach forward with your right arm to the cable, when extended, allow the cable to rotate you fully (so your body starts to realize how much you can actually rotate). Show your back to the other side of the gym, put your left arm up as if you were pulling a paddle, then pull 20 strokes. Allow your back leg to begin that rotation, feel the activation in your lower back and upper shoulders as you lean forward and then de-rotate and come back. Keep your outside arm straight all the way down to your hip as you pull. Then change sides.
3. Forward Shoulder Raises. Set the cable arm towards the ground. Face away from the cable machine, set your legs and body similarly to the above exercise, reach down and grab the handle, raise the cable straight out in front of you, like the forward raises from yesterday, but you may use your whole body, just like exercise #2. This is to replicate the recovery and the snap of the paddle. 3x20, both sides.
Abs: Russian Twists, 4x25 ( (going right, then going left equals 1)
Think about full rotation as if you were on the boat, think about your shoulder going back just like during the Press phase of your starts.
Stretches: Go stretch some more.
Of course, there are more exercises than just these, and I’ll probably add an update when the season kicks in, but for now, focus on these, get stronger, get better, then move on.
Boathouse workout
PDF Download
(this is on Google Docs -- if you don't have an account and/or have problems accessing, just send me a mail at gavinmcw@gmail.com, and I'll send you a copy.)
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