Technical Training Program For Dragon Boaters Who Train On The OC1

Here is a list of equipment required:

Tempo Trainer

You will need some sort of timer such as a metronometer or a device that keeps time. I suggest the tempo trainer made by finis. You can find it by clicking on the image.

Loop Bands

These loop bands come in various weights. We will be using the lightest (yellow) so no need to purchase the whole set. You can find it by clicking on the image.

These loop bands come in various weights. We will be using the lightest (yellow) so no need to purchase the whole set. You can find it by clicking on the image.

Heart Rate Monitor

I find the heart rate belts most accurate. Others have found their phones and watches to be sufficient. Garmin has a belt that connects to your phone or watch.

How To Use The Training Sessions:

Step 1 – Choose a drill

Step 2 – Choose Session 1

Step 3 – Do Session 1 with that drill till you feel confident changes have been made to your mechanics

Step 4 – Choose Session 2 with the chosen drill to build and strengthen your mechanics and continue till you can hold the mechanics for the entire piece!

Step 5 – Integrate Session 3 with the same drill

Step 6 – Choose an Advanced Session of 2000M and ingrain your alignment by fatiguing the energy system

Step 7 – Follow with the Advanced 500M and 200M Sessions with this same drill

Step 8 – Start the above steps over with another drill

Options for Training:

You can choose to stay in Session 1 and repeat all drills if you are on the dragon boat 2 or 3 times weekly. Session 1 with the drills is SUFFICIENT training on the OC1 during dragon boat season. Never underestimate the development of our body, stroke and blade mechanics as they are the very things that advance paddlers!

NOTE:

• Don’t do Advanced Sessions till you have a BASE TRAINING of at least 20 SESSION’S 1 with drills
• If you use this program prior to dragon boat season do Session 1 with drills
• If you use this program after dragon boat season doe Session 1 with drills
• Talk to your coaches and advise them of your OC1 training as they will be peaking you for racing and doing too much prior to a race can fatigue when they may want you to rest!! Generally speaking it is good to taper the week prior to races (less work time in sessions, less sessions and rest 1-2 days prior to racing)