antinko Posted August 30, 2011 Posted August 30, 2011 Hi, So I'm in pretty good shape. I'll spare you my measurements, though. I'm getting quite heavily involved in kayaking and have started taking to white water because I find it incredibly fun and rewarding. Anyway, I'm trying to adapt my work out routine to benefit the new sport. I think I'm along the right lines, but any other input would be great. So far, my week looks like this: Day 1: Chest and triceps (heavy weights, 12-15 reps, 3 sets, negative training on last 3-4 reps each set) 20 mins HIIT on ARC trainer or running outside Day 2: Back, biceps and shoulders (heavy weights, 12-15 reps, 3 sets, negative training on last 3-4 reps each set) 20 mins HIIT on ARC trainer or running outside Day 3: Legs (heavy weights, 12-15 reps, 3 sets, negative training on last 3-4 reps each set) 20 mins HIIT on ARC trainer or running outside Day 4: Rest Day 5: On the lake kayaking. Under coaching and this changes from week to week Day 6: Rest Day 7: On the lake kayaking independently. I tend to focus on 100-200 metre sprints, followed by a minute of gentle paddling, then intense again. I dislike using running machines because I find they don't really suit my stride very well. I'm pretty tall. I stretch before my exercises and am focusing on rotation a lot - this is pretty much essential to the sport. I do some core exercises and am thinking of investing in one of those inflatable pilate balls. Some of the guys I know use them to kneel on and do some weight exercises. Looks good for core stability and balance. I focus on using free weights for resistance training and my diet is pretty good. I do not count calories but go by general guidelines and how hungry I am. I generally find that I have enough energy to keep going and sustain muscle mass. I think the key thing is, I'm happy with my size and strength but I'm now building more stamina (rapids are pretty tiring) so am I over doing it? Am I under doing it? Could I do anything more efficiently? I'm happy for any input especially from fellow paddlers. Thanks.
tman666 Posted August 30, 2011 Posted August 30, 2011 For kayaking (like many other sports), you'll need to develop power AND endurance. For lifting, I would look at a simple 5x5 (such as Madcow) program that allows you to increase the weight and work on being more explosive (developing power). Regarding endurance, you may want to train with a rowing machine. Focus on building up your "pulling" muscles by getting better at exercises like pull ups/chin ups, high rep 1 arm dumbbell rows, and deadlifts. I wouldn't waste your money on an inflatable ball. Go in the gym and live heavy, get strong and powerful, and make sure that you have good enough conditioning for your sport. Sprints, car pushes, core work such as Russian twists and medicine ball twists, hard rowing, and bodyweight exercises should be staples of your conditioning training. The best work you'll do to improve your kayaking will be kayaking.
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