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-upBent over row 3 sets x 10-12 reps
http://www.bodybuilding.com/exercises/detail/view/name/bent-over-barbell-rowOne 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-XQ8kxeU8cAbs repeat routine 3 times
1min front bridge, 1 min side bridge right/left
http://www.bodybuilding.com/exercises/detail/view/name/plankhttp://www.bodybuilding.com/exercises/detail/view/name/side-bridgeairbike 30 reps
http://www.bodybuilding.com/exercises/detail/view/name/air-bikebutt ups 15
http://www.bodybuilding.com/exercises/detail/view/name/butt-upsDay 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=gnOw9hkXdmQA 1. Lateral raises 3sets x 10-12reps
http://www.bodybuilding.com/exercises/detail/view/name/power-partialsA 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-benchA1 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-pullCuban Press 3sets x 10-12 reps
http://www.bodybuilding.com/exercises/detail/view/name/cuban-pressDay 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-pressOne 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=uVmRqrTcHycincline dumbbell curls 3x 10-12
http://www.bodybuilding.com/exercises/detail/view/name/alternate-incline-dumbbell-curlTri extensions 3 x10-12
http://www.bodybuilding.com/exercises/detail/view/name/cable-one-arm-tricep-extensionAbs repeat routine 3 times
1min front bridge, 1 min side bridge right/left
http://www.bodybuilding.com/exercises/detail/view/name/plankhttp://www.bodybuilding.com/exercises/detail/view/name/side-bridgeairbike 30 reps
http://www.bodybuilding.com/exercises/detail/view/name/air-bikebutt ups 15
http://www.bodybuilding.com/exercises/detail/view/name/butt-upsFinal 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
