I have been reading the threads about training practices and interval training and wanted to hear what people thought about strength training, more specifically weightlifting.
I can see the benefits of strength training during the off-season but with OC6 season winding down and OC1 races starting up, there really isn't an 'off' season. I have been doing some research(mostly online) and it seems like there is a lot of evidence that strength training has little, if no, benefit to endurance sports like swimming and rowing when combined with your usual on-water training ... I'm assuming that the case is the same for oc paddling.
When you think about it... how can pulling a heavy weight 10 times benefit a sport where you're repeating the same motion thousands of time.
What are you guys doing for weight training to supplement your normal paddling training? and are you noticing any measurable improvement?
Submitted by novice++ on Wed, 09/14/2005 - 12:00pm
Hiya Novice++,
A good strengthening program in the gym can be very beneficial at certain times in an athlete's career.
By varying the number of sets, reps, weight, lifting tempo, etc. a program can taget;
[list]injury prevention,
minimizing muscular imbalances,
improving coordination,
strength gains,
muscle building,
endurance,
speed,
power,
or even the sequencing of muscle activation/deactivation. [/list:u]
Strength training in non-elite level athletes also teaches them to use 100% of their muscle mass. Untrained individuals often apply less than 50% of their available muscle mass to any given movement.
You are right that there is no real off season, but a sensible strength training program can run in parallel wiht your on water training. A sprint distance paddler may get more benefits from gym work than a long distance paddler. regardless, the trick is making sure it doesn't interfere with sport specific training at key times and then making the transition from gym strength to paddling strength.
However, nothing can replace correct technique work on the water, in your boat.
Alan
www.EAScoaching.com
#1 Wed, 09/14/2005 - 12:33pm
for my strength training i do alot of circuit training. with moderate weights and a good cardio workout in between sets
#2 Thu, 09/15/2005 - 7:39pm
I do a resistance work out with 3 tennis balls on a bungy wrapped around the hull just in front of the forward aku attachment. The tennis balls stop the running of the canoe and the heavy feel of the blade in the water gives me a good [b]paddling specific[/b] overload.
Try 50 strokes on one side then change over. Gives a nice burn to the muscles and slows the stroke down enough to really feel the water.
Cheers Rambo
#3 Mon, 10/03/2005 - 3:58am
I started working out with Kettlebells ( www.russiankettlebells.com )and my Paddleone C ( www.paddleone.com/canoe_kayak/paddleonec.php?l=en )last winter. The payback was huge.
The benefits of core training for OC paddling make a lot of sense. This has has been supplemental training and nothing beats time in da kanu, but as Alan so eloquently put it "A good strengthening program in the gym can be very beneficial at certain times in an athlete's career." At 45 and relatively new to paddling, I am starting to realize new abilities.
If you have any questions on the Kettlebells after looking the website over, give me a call.
yldbill@cox.net
Aloha
#4 Mon, 10/03/2005 - 7:59am
Rambo points out a good example of sports specific strength training by use of a resistor. These are excellent tools to link gym strength to paddling.
However, as a coach I would caution people to go out and three tennis balls to their canoe on day 1. The increased load can easily damage your shoulders, elbows and wrists.
I would suggest that you first try a 1 cm or 1/4" diameter rope or bungee around the hull. Narrower will also work quite well. You'll feel the added drag right away.
[list]I would also caution you to treat this like strength training at first; 2-3 sets of 8-12 reps per side with adequate recovery between efforts. If you go out and paddle for a long period like this you'll get very good at paddling slow, but might not make the transition back to regular rates or hull resistance very well.[/list:u]
After you can handle the thin resistor (i.e. you can get the hull up to near race pace) slowly increase the resistance. Some common ways to do this;
[list]add a second wrap of cord or bungee
add a 20-30 cm bit of garden hose or pressure hose around the cord/bungee,
add 1 tennis ball or wiffle ball (those plastic balls with holes in them)[/list:u]
Older paddlers need to be especially cautious of using resistors for the first time as do very young paddlers who are still growing.
When you paddle into the wind and current you get similar results. However, where many paddlers truggle is in asssited situations (applying pressure on the blade when the hull goes faster than race pace- high speed surfing, with the current or wind, etc.).
Please stay aware of undue stress on your shoulders adn remembe that "no pain, no gain" is better rephrased as "no pain, no brain". Do lots of stretching, flexibility work and maintaining your range of motion as well as normal padlding feel.
Alan
www.EAScoaching.com
[b]
FYI following up on yldbill's post:[/b]
For a REALLY psycho general strength training view (as opposed to padlding specific strenth training) that gets results visit www.crossfit.com.
I wouldn't recommend this for anyone on a well structured trianing program, but their approach illustrates the importance of variety, some randomness and applied strength. It also uses the kettlebells mentionned by yldbill from time to time
Give it a go and learn why their mascot is a barfing clown...
#5 Mon, 10/03/2005 - 8:41am
thats cool alan.
#6 Tue, 10/04/2005 - 7:19am