Strength Training

Being stronger is always a good thing, periodization is crucial to long term success, and lifting heavy shit is fun.

There are a ton of resources online covering barbell training, Olympic lifting and body weight strength training (think gymnastics stuff like levers, handstands, etc). If you go the barbell or Olympic lift route, find a good coach to teach you the lifts. Bodyweight stuff you can probably get by without a coach for a lot of it.

#2 Wed, 11/10/2010 - 5:41am

@kruse crossfit.com is such a great tool and its free too.

@Anowara hit the nail on the head. The body weight stuff is great for you and you really should have someone show you the proper way to do most lifts. Can't express enough how often injuries occur an in turn "bad mouthing lifting heavy weights" comes from when people with little to no lifting experience try and lift improperly. Get a coach or someone with some knowledge to teach you first. But there is nothin wrong with picking up a heavy weight, and for women too. http://www.elitefts.com/documents/female_athletes.htm

@KoK running is an amazing way to keep the cardio good, and if you got bad knees try swimming.

#4 Fri, 11/12/2010 - 2:25pm

crossfit is good for specific conditioning. Each WOD( workout of the day) is geared twords different targets, wrestling,swim comp,comp. weight lifting ECT...

Best easy tool Ive ever purchased is a simulated snorkel mouth piece with a resistance valve. Has the mouth piece of a snorkel to improve air-to-O2 conditioning. I use it while in traffic or in my office. Sounds weird, but with that alone, I noticed my stamina improve while on the water & alot more calm when swimming got my board in surf or even tipping over.

A work out/strength training should be targeted specifically for your need. A ton of targeted work outs plans online. & if intrested, there is a certified crossfit trainer in Kailua for reasonable price.

#6 Fri, 11/12/2010 - 3:12pm

Like I said. Crossfit didn't work for me. Period. Everyone is different. I had an entire plan mapped out for me that included paddling, running or swimming, and lifting. It did not include crossfit. As I said, this was my experience. Nothing else.

Enjoy those metcounts.

#8 Fri, 11/12/2010 - 9:52pm

"Off Season!!" What's that? Do you mean a lousy year of paddling? To remain competitive at that level means year round training, for there's no substitute for being on the water.

#10 Sat, 11/13/2010 - 8:52pm

I arranged a workout routine before. These are different aerobic and anaerobic routines.

Anaerobic 1: Machines: Lat Pull down; works Latissimus Dorsi back muscle, seated shoulder press (with dumbbells); works anterior/lateral deltoid shoulder muscles and the Trapezius muscle. Dumbbell bicep curls, dumbbell tricep curls, dumbbell Pectorallis major flys. (in your own order)

Anaerobic 2: Dumbbell pectoralis major flys, seated shoulder presses(with dumbbells), Pull ups (using back muscles more than biceps), Abdominal bench doing sit ups(with weight or/and incline if you can), Plank exercise(abs), V ups(oblique muscles), and reverse bicycle(abs).

Aerobic 1: Assuming you know where Lanikai loop is, run one lap at a moderate pace around the loop (2.8miles). While in the gym, cycle at a moderate-hard resistance level for about 4 miles and assure that your heart rate is at an aerobic pace. If you are not in the gym, swim for 20 minutes at a good aerobic pace.
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#12 Mon, 11/15/2010 - 12:52pm

In my own thoughts about this, I do agree wit jc9 everyone is different and will develop different but training itself is all general. To me stregnth training can only help you unless you are doing it all wrong but it won't make you slower. OFF SEASON- this is wen u r not racing, this is wen u build your base and basic stregnth training is required in this part of your program and should b from 8-12 weeks. Yes there are races happening all year round but that shouldn't be your priority unless that race is what you trained for but you pick your races you want to do and then u train for it the process of your training will determine the type of stregnth training you do Tpoppler hit those points on his post. So its jus what type of stregnth training you do at each phase of your program it will go from Maxing out to circuit with lot of reps to resistance training

Anyone who paddles oc6 will benefit from stregnth training programs jus cause you can oc1 fast doesn't mean you can pull the oc6 in the same manner most you got to be strong to pull 400lbs plus everyone elses weight in the boat.

#14 Mon, 11/15/2010 - 1:44pm

Crossfit is good,
Focus on Crosstraining should be structural integrity of supporting muscle groups for paddling, to prevent avoid injury.

Since majority of paddling one is somewhat forward flexed and bent over.
Focus should be placed on EXTENSION strength. NAd hip/ back flexibility, when hip flexors are shortened it pulls pelvis forward placing more strain on lower back decreasing rotaional ability and overall paddling strength.

Mid back postural & core musclular developement, Rotator cuff exercises are critical in preventing shoulder injury.
Mid back ( scapular area- shoulderbaldes upper back muscles) are important to support the mechanics of your stroke.
Lower back strength and CONTROLLED rotational core exercise to support rotation, mobility & strength required for paddling.

Remember the More muscle size you build the more anatomical barriers you may create.
Increase muscle size = decrease mobility= decrease range of motion.
same goes for increase range of motion= increase mobility =decrease in stability.

#16 Sun, 07/24/2011 - 5:08am