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Varsities Gym work!

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Simon R.:
Hi all!

Maryanne asked me to come up with some sort of gym work for whoever is interested in supplementing their kayaking training for varsities. Here's a simple 3 day routine that is focused on the main kayaking muscles back, core and shoulders.

Day1: Back and Core

Rowing machine (medium resistance)
200m slow, 100m sprint, 200m slow, 200m sprint, 100m slow, 200m sprint (total 1km) use the slows to catch your breath and flog yourself on the sprints

Chin ups 3 sets to failure (do as many as you can untill you literally can't lift yourself then take a break and repeat! enjoy)
http://www.bodybuilding.com/exercises/detail/view/name/chin-up

Bent over row 3 sets x 10-12 reps
http://www.bodybuilding.com/exercises/detail/view/name/bent-over-barbell-row

One arm cable row 4 sets x 15-20reps (this is like part of a kayaking stroke so make sure to get full trunk rotation with every rep)
http://www.youtube.com/watch?v=g-XQ8kxeU8c

Abs repeat routine 3 times
1min front bridge, 1 min side bridge right/left
http://www.bodybuilding.com/exercises/detail/view/name/plank
http://www.bodybuilding.com/exercises/detail/view/name/side-bridge
airbike 30 reps
http://www.bodybuilding.com/exercises/detail/view/name/air-bike
butt ups 15
http://www.bodybuilding.com/exercises/detail/view/name/butt-ups


Day 2: Shoulders

Rowing machine (medium resistance)
200m slow, 100m sprint, 200m slow, 200m sprint, 100m slow, 200m sprint (total 1km) use the slows to catch your breath and flog yourself on the sprints

Squat 4 sets x 3-5 reps
(HEAVY as you can with good form)- use a barbell if you can. if not they have power bags of various weights
go to the floor! everyone else is cheating
http://www.youtube.com/watch?v=gnOw9hkXdmQ

A 1. Lateral raises 3sets x 10-12reps
http://www.bodybuilding.com/exercises/detail/view/name/power-partials

A 2. Bent over lateral raises 3sets x 10-12reps
http://www.bodybuilding.com/exercises/detail/view/name/bent-over-dumbbell-rear-delt-raise-with-head-on-bench

A1 and A2 should be done as a superset, that means complete you 10-12 lateral raises and immediately start your bent over raises

Face pulls 3sets x (7 to chin + 7 to forehead)
http://www.bodybuilding.com/exercises/detail/view/name/face-pull

Cuban Press 3sets x 10-12 reps
http://www.bodybuilding.com/exercises/detail/view/name/cuban-press

Day 3 Chest + Abs

Rowing machine (medium resistance)
200m slow, 100m sprint, 200m slow, 200m sprint, 100m slow, 200m sprint (total 1km) use the slows to catch your breath and flog yourself on the sprints

dumbbell incline press 3sets x 3-6reps (Heavy)
http://www.bodybuilding.com/exercises/detail/view/name/incline-dumbbell-press

One arm cable press 4 sets x 15-20reps (just like on day 1 this is ment to try and simulate a kayaking stroke so ensure full trunk rotation with each rep)
http://www.youtube.com/watch?v=uVmRqrTcHyc

incline dumbbell curls 3x 10-12
http://www.bodybuilding.com/exercises/detail/view/name/alternate-incline-dumbbell-curl

Tri extensions 3 x10-12
http://www.bodybuilding.com/exercises/detail/view/name/cable-one-arm-tricep-extension

Abs repeat routine 3 times
1min front bridge, 1 min side bridge right/left
http://www.bodybuilding.com/exercises/detail/view/name/plank
http://www.bodybuilding.com/exercises/detail/view/name/side-bridge
airbike 30 reps
http://www.bodybuilding.com/exercises/detail/view/name/air-bike
butt ups 15
http://www.bodybuilding.com/exercises/detail/view/name/butt-ups

Final notes
Take no more then 60-90 between sets for every exercise

For the chin ups, incline dumbbells and squats take up to 120 seconds between sets.

Start light! better to do things right with perfect form. you'll get more benefit then butchering an exercise with a heavier weight

Each day should take something like 40-45 mins if your being strict with the timing.

Choose your weights carefully if you can complete the required reps with PERFECT form increase the weight. Its totally fine to be getting to the lower limit of the rep range. You should be struggling to finish each set.

enjoy! if you go monday, wednesday, friday, for now until varsities you should really notice a difference in power and strength

let me know how your getting on and if something isn't working or you have any questions and i can change exercises etc. for you.

Simon

Simon R.:
These videos should help answer additional questions that i'm not really bothered answering..... ;)

http://www.youtube.com/watch?v=Q6rSrFpl-wE

http://www.youtube.com/watch?v=nCHzG1ZUvw8

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