Welcome PDBRC Paddlers! In this course you will be provided with the fitness aspects required to progress from fall, to winter pool paddling and be prepared for camp and the upcoming paddling season! This program, is designed to keep you “paddling fit” and ready for each discipline throughout the year.
Majority of the workouts range from 30-45 minutes maximum. The goal is to train consistently and in keeping in this time frame it should be easy to incorporate a 3 or 6 day training week.
5-6 DAYS/WEEK: Training 5 days weekly is perfect for team testing or if you plan to paddle competitively such as level 3, or to prepare for paddling 3 times weekly come water season. 5-6 days weekly is perfect to prepare for team try out camps or 5 day, 9 session paddling camps (club destination camps). If choosing to train 5 times weekly, please do 2 cardio, 2 weight and 1 core workout and one sport specific session. If choosing to train 6 times weekly, please do 2 cardio, 2 weight and 2 core workouts and one sport specific session. Training 6 days weekly is required for national or club crew team try out testing. (See COMPLETE PROGRAM EQUIPMENT required equipment below.)
3 DAYS/WEEK: This is basic training. If choosing to train 3 times weekly, please do 1 cardio, 1 weight and 1 core workout and one sport specific session. Training 3 days weekly is sufficient for semi competitive (level 2) teams where testing is not required and paddling in summer is scheduled for twice3 weekly. Training 3 days weekly is sufficient preparation for pool paddling and camps that are preludes to summer paddling! (See BASIC TRAINING EQUIPMENT required equipment below.)
This is a sport specific training program where the weight training and cardio are progressive. This means there is a consistent build that happens over a 7 month period. Please do the workouts as laid out.
The workouts are laid out in an order to build good training habits that will stick with you long term. I want you to succeed and am dedicated to providing workouts that get you results. The principle we are working with is maximum results by doing quality, sport specific work.
NOTE – It is with intention that the weight program consists of free weights only the first 4 weeks. This allows paddlers the choice to join a gym or do the training at home. Feel free to substitute any “body part exercise” with either free weights or a piece of equipment. For example: dumb bell bicep curl with pulley curl. Or, chest press with bench and bar bell with dumb bell chest fly or cable pulley chest exercise.
ATTENDING CLASSES WHILE TRAINING: If there are fitness classes you would like to partake in while doing this sport specific program, choose 3 program workouts weekly on the days not attending classes. (1 cardio, 1 core, 1 weight.) It is suggested to begin with the first 4-6 weeks doing the program and add classes after to ensure you get the base fitness of this sport specific training to allow for progression. Continue to monitor your Resting Heart Rate to ensure you are not over training.
COMPLETE PROGRAM EQUIPMENT: Here is a list of equipment you will need to do this course from home if you are team fitness testing as bench press and lat, or rows of some sort are part of most national and club crew testing. Chest press and lat row exercises are included within this program. If you do not have that equipment in your home and you will be performing bench pressing and lat rows or bar rows in team testing it is suggested to go to the gym and do these exercises a minimum of twice monthly!
BASIC TRAINING EQUIPMENT : No need for a gym membership or fancy equipment to get started. The complete benefits of this program can be achieved in your home with this basic equipment. You can still train 3, 5 or 6 days weekly with this basic equipment!
- 5, 8, 10, 12, 15lb dumb bells
- A swiss ball
- A paddle
- Loop bands
The program is set to progress in sets, rest time and reps which allows for minimal equipment. The exercises increase in intensity and duration when fitness does. (This is a photo of the training equipment I use at home.)
For those of you who would like to incorporate bands into this program, this door anchor can work!