G'day folks,
Search function wouldn't work so I thought I'd just start a new thread.......
I'm looking for ideas and drills for our club.......OC1 and OC6
I've been the Coach for a couple of seasons & just want to freshen things up a bit..............I also like to flog them, so give me your gnarliest and toughest drills....hehehe
Submitted by Voce Donu on Tue, 09/22/2009 - 6:00pm
Best way to search the site is go to google and type
training ideas site:ocpaddler.com
#1 Tue, 09/22/2009 - 7:28pm
Intervals, intervals, and more intervals. Intervals for hours. Good grief im starting to have some gnarley flashbacks, but they sure do work.
#2 Tue, 09/22/2009 - 9:29pm
Not so much a drill as it is just one workout routine:
1' rest between reps, 3' rest between sets
(5 x 5') x 2, 3' rest
(3 x 3') x 2, 3' rest
(5 x 1')
First 5': 70 - 80% (strict technique, timing, cadence, breathing) on minutes 1' to 4', Turbo speed on 5th minute
Second 5': 70 - 80% on minutes 1, 2, 3, 5. Turbo speed on 4th minute
Third 5': 70 - 80% on minutes 1, 2, 4, 5. Turbo speed on 3rd minute
Fourth 5': 70 - 80% on minutes 1, 3, 4, 5. Turbo speed on 2nd minute
Fifth 5': Turbo speed on first minute, 70 - 80% on minutes 2, 3, 4, 5.
Rest 1'
Repeat in reverse order
Rest 3'
Follow pattern for 3 minute pieces
Rest 3'
5 x 1'
#3 Tue, 09/22/2009 - 10:38pm
For flogging, ++ on the intervals! I especially like pyramiding interval intensity.
#4 Tue, 09/22/2009 - 11:39pm
Prescribed by Bruce Barton
Group B Intervals
20 X 1 min rest 0.5 min
rest 2 min
10 X 1.5 min rest 1 min
rest 2 min
5 X 1.5 min rest 1 min
5 X 1 min rest 1 min
rest 2 min
30 X 0.5 min rest 0.5 min
rest 2 min
10 X 2 min rest 1 min
Your club will hate you for it, but it eventually leads to a disgusting love of the group b workout
#5 Wed, 09/23/2009 - 12:40am
Hey Hound, I've got a suggestion for you, bring them down to Echuca on 17th October and make them paddle 50km on the river. Tell em your just going to a mates place for a Barbie (which will take place after the race). We have 40 paddlers going so you can hide in the crowd at the finish when everyone is searching for your blood!
HaHaHa.
#6 Wed, 09/23/2009 - 1:50am
the key is to always change it up. you can do whatever intervals you want. do them as a pyramid or random. change is what causes growth and keeps your body guessing. just start somewhere thats challenging like say an hour of total time or wherever your comfortable and just add to the total time every workout but change up the interval durations and quantities. i like pyramids too but for 6 man throw in 1 more set after what should be the last to keep your crew guessing. for 1 man, go with a partner to insure your pushing hard.
#7 Wed, 09/23/2009 - 6:31am
This is top stuff folks.....thanks..............except you Clarkie (hey Keizo, I really wanted to insert an emoticon here.... we have it on Ausoutrigger.....it turns around and bares its bum at Clarkie)
Anyway, I too figured the fresh view of lactic acid wouldnt really change too much........But I'm not going to tell my crew that....hehehe......thanks Toa Moana.....If thats Group B, heaven forbid we ever see Group A!
If they whinge, my mate Kamamakakaua will sort them out! hahaha
#8 Thu, 10/08/2009 - 11:03am
The river is up Hound, you could nearly surf the waves off the paddlesteamers!!!!!!!!!!
#9 Thu, 10/08/2009 - 1:54pm