how much does everyone lift and how often? you do circuit training, a lot of reps or a lot of weight? Also what muscles, i've been trying to figure out what are some key muscle groups for paddling, but i'm not too sure of what there is other than the lats lower back and some shoulders.. I've been fooling around with some different excercises and just curious as to what other people do.

Submitted by phct on Fri, 09/24/2004 - 6:28am

I mostly like to do curls and bench press so I can look cool after races with my shirt off. Those are definitely the key muscle groups.

Seriously, I would also like to hear what people have to say. I've heard good arguments for each of the types of training you mentioned: high reps, low reps - power, and circuits.

I can say that I recently finished a 2 month program to peak for a recent race. A professional trainer with paddling experience put the program together for my friend and I, and it contained elements of each type of training. We started with high rep work and then moved into power and circuit training a few weeks before the race. We stopped lifting about two weeks before.

The program worked really well for both of us so I guess I can say that no one type of training is hands down better than the others. It depends on where you are in the race season and when you want to peak.

#1 Sat, 09/25/2004 - 12:59pm

if your short on time, do 100 pull ups, 100 push ups and 100 dips, just do as many as you can, stop rest a little bit, and do as many as you can again until you get to 100... it's a quick full body (i tend to never workout my legs, so it's full body for me) workout that someone just told me about and i've done a few times, i think it really works well. But i also think that once you get into your racing season, whether its one man or six man, that you should stop lifting and concentrate on paddling more often. whatever works though

#2 Sun, 09/26/2004 - 1:51pm

I've been trying to use the circuit that some of the Australian paddleboarders go by. It's pretty intense and it not only helps increase strength but also endurance. Pretty much curcuit training, but not so concerned with number of reps. Each exercise is done for a certain amount of time with a short rest in between. And those guys pretty much believe in working the whole body. I'll try to find the link to the site for you guys. Ah here it is, just click on Coaching Tips at left of page and scroll down. You will see that most of the exercises are usefull to paddlers and alot of the muscle groups are the same or similar. There are two different workouts on the page. Personally I can say that paddling definitely does work legs. Since I mostly paddleboard, when I do get in a canoe my legs are usually sore the next day or two!

Anyway, enough blabbering, heres the link [url][/url]

#3 Tue, 09/28/2004 - 8:28pm

Seems like the 'core' muscles are all the rave these days, so I decided to try a pilates class. Turned out to be horribly embarrassing since apparently only old women seem to think it's cool at my school... :shock: but after going to several weeks of class I've found some of the exercises pretty satisfying.

I guess the idea is that with lots of core strength, you can better maintain posture and technique over the course of a race.

Found a link with some basic info on core strength building

#4 Mon, 10/04/2004 - 6:48pm

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