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ONLINE TEAM FITNESS PROGRAM

DRAGON BOAT TRAINING GEARED FOR TEAM TESTING

The intention of this program is to develop muscle strength, cardio endurance, core connection, and functional fluid movement all in a progressive and safe platform that gets paddlers to the peak of their fitness for testing or for their upcoming season. The instructors have put together a progression plan that delivers safe and effective training to get results! This progressive training has one purpose, develop stroke power. 

  • Fitness program to be prepared for spring camp, team tryouts or the following water season
  • Weight training in a progressive sport specific program for the off season
  • Self directed by paddlers to train at their convenience with minimal equipment
  • Cardio training for the 2000, 500 and 200 meter race distances
  • Exercises to build full body core connection, alignment and strength to include rotational movements

Here is a list of equipment required for this training:

Dragon Boat Fitness Training

Coaches and clubs can choose the workout frequency.

  • Recorded workouts to accommodate paddler schedule
  • Minimal equipment required
  • Train in home or at gym
  • New workouts weekly
  • Access to the entire program for a full year
  • Set up for 3 or 6 workouts weekly
  • Interval circuit sessions for coach led team training!

BONUS; mindset, motivation and race prep tips!

Designed to meet team testing criteria of the following:

  • Bench press of 40% of paddler body weight
  • Bent over row of 40% of paddler body weight
  • Full body plank for a 2’ minimum
  • Rotation mobility exercise
  • Wall sit for a 45″ minimum
  • Erg testing distances of 2000M, 500M and 200M

Coaches and clubs set their required percentage, time and erg distance testing criteria

CONTACT CHERYL TO SET THIS UP FOR YOUR TEAM

TAKE A LOOK AT SOME OF THE EXERCISES IN THE PROGRAM

The following videos give you a sneak peek into some of the exercises that are specific to the dragon boat fitness training program. These exercises train the firing patterns of the body that build strong stroke mechanics.

These movement pattern drills accompany the weekly training sessions and what makes this program specific to paddling!

Here is a link to one of my  articles that dives into the progression and value of training each energy systems to increase overall cardio fitness! 

Dragon Boat Exercise: Firing Patterns For Rotation

This movement wakes up the firing sequence to create rotation of opposites!

2 minutes

Dragon Boat Exercise: Training The Back Body For Hinging

Hinging in rotation gives us the ability to land the full core on the water not just the arms.

3 minutes

Dragon Boat Exercise: Glute Engagement And Firing

Wake up the kinetic chain from heel to glutes to get them firing and producing power.

3 minutes

Dragon Boat Exercise: Firing Patterns For Leg Drive

This exercise is a drill to wake up the firing pattern of linear rotation.

2 minutes

HEAR WHAT PEOPLE HAVE TO SAY

I highly recommend the Dragon Boat & Outrigger Fitness Program! The instructors in all disciplines were experts in their field, providing progressive programs with clear instructions. I was able to do these workouts easily in my home with minimal equipment. The program was perfect for my needs as it provided cardio, interval training, weight training, pilates, yoga, holistic physio plus mental training and nutritional guidance geared to the competitive athlete. This program definitely exceeded my expectations, especially the interval training which has become a favourite!
Leanne Wagner-Flemming, SUP, Dragon Boat Paddler
Cheryl’s competitive mindset presentation helped me understand some of my strengths and put them in an organized way to help me understand myself better. Cheryl gave examples in her own life that were very genuine and ‘real’ with a human element. Cheryl shared how ‘aggression’ is a form of healthy passion used to attain goals which made perfect sense.
Lynda McHenryDragon Boat Racer
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CONTACT CHERYL TO SET THIS UP FOR YOUR TEAM

TAKE A LOOK INSIDE THE ONLINE PROGRAM!

GET IN TOUCH WITH CHERYL

Contact Cheryl to answer your questions

Email

[email protected]

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