A few paddlers and coaches I work with have asked about strength training and the use of use of resistors in training and I thought I'd share the ideas here too.
The original article is here
As race season approaches we need to pay special attention to the application of the principle of specificity to our training.
Increased specificity from non-paddling to paddling training is common enough for fitness and skills training, but specificity in strength training is often overlooked.
Here are some general guidelines regarding muscular conditioning preparation for regatta and longer distance events.
General preparation phase: learn safety and risk awareness, learning and practice technical lifting skills, movement pattern acquisition (for sport it is core to extremities NEVER extremities to core), joint strength, range of motion and stability, etc. In this phase,exercises are mostly general base building (1-3 sets of 8-12 reps on a slower, steadier tempo) and aerobic base building (1-3 sets of 15-30+ reps on a gentle but steady tempo). Also important at this time are laying the foundation for core stability and balance work.
Specific preparation phase(s): technical skill consolidation continues, core focus incorporates sequencing of larger peripheral muscle groups (and proper joint sequencing), introduction of higher resistance exercises (aka strength building- 4-6 sets x 4-6 reps at a slower tempo), higher movement velocity exercises (2-8 sets of 4-12 reps on faster continuous tempos), higher power output exercises (high resistance and high velocity for 2-10 sets of 1-4 reps on an explosive and controlled tempo). You also want to maintain your base core strength, balance and stability work, aerobic base training and muscle building (as needed).
At this time, thought should be applied to the sport specific movements and balance work needed to enhance competition performance.
Pre-competition phase(s): In this phase all exercises should be as sport specific as possible. Look at body position, joint angles, range of motion, angular velocity/acceleration in the joints and look to recreate that in the gym as best you can.
If you can't recreate sufficient sport specificity in the gym, move your strength work outside to your sport environment. For example cyclists can do split squats in the gym OR short sprints designed to fit a set number of pedal strokes, certain cadence and resistance. The same focus of the strength should be mimicked in the sport specific environment.
i.e. to increase muscular strength (peak force); 6 sets of 4 in gym on 2.2.2.2 tempo (seconds to complete the eccentric, isometric, concentric and isometric phases of the lift).
In paddling sports, an indoor trainer (i.e. Dansprit, WEBA or Vasa kayak ergometers), seated core rotations using the cable pull machines in the gym or high resistance/low cadence efforts of 4-12 strokes or 15-20 seconds with a resistor (i.e. simple bungee around the hull, tennis balls on a string, etc.). Keep in mind too much resistor work can overload joints and the smaller stability oriented muscle groups (i.e. rotator cuff) very quickly. Alternately you could also try tethered paddling using strong surgical tubing so that resistance builds quickly for 4-12 strokes.
NOTE: too large a resistor in any sport may significantly alter the biomechanics and place the athlete at risk of injuries. Similarly, too much high resistance work can result in the same risks! It is not uncommon to see athletes and coaches adopt high resistance work in aerobic training only to have it result in a high risk of injuries and loss of the faster cadence/stroke rate required for high power production.
Similarly, peak movement speeds can be developed through assisted movements such as surfing, downwind sessions and wash riding in paddle sports.
Competition phase(s): By this time all muscular conditioning should by exclusively oriented towards sport performance and nothing but specific. All single joint lifts should be discontinued (unless recommended by a physio for a specific injury). Ideally, all muscular conditioning should now be done in a sport specific environment at movement speeds and resistances that simulate the range of power outputs required of the athletes.
Transition phase: In the off season, no muscular conditioning is best. For athletes who like the routine of going to the gym, schedule a 30-45 minute stretching and flexibility routine.
CAUTION: higher resistance training often feels very gratifying and athletes will feel very strong and powerful after such a workout. It is not uncommon to see 20+ minutes of very high resistance training at very low cadences and movement speeds. This will not only encourage low speed movements (cadences) but may minimize the athlete's ability to perform at higher movement speeds (cadences) as well, which may result in a significantly lower peak power (speed) in sprints and other situations where a high movement velocity is required.
A well designed and administered muscular conditioning program will prepare the athlete for the full range of competition challenges; high resistance x fast movement speed, high resistance x low movement speed, low resistance x fast movement speed, low resistance x low movement speed,...
A good muscular conditioning program must make the transition from the gym to the water as the season progresses to ensure peak performance. This transition is more important in elite high performance athletes than for novices. But equally beneficial to each.
As a coach or athlete, figuring out the challenge of how to do this transition to maintain sport specificity is very difficult, but extremely worthwhile!
Aloha, Alan
