You can bet your asses that every other college and wannabe college wants to take the title of best college kayaking club in Ireland next year and have already started preparing for next years comp.
Last year was a tight affair with only a few points separating the top 3. It really was a team effort last year with everyone performing out of their skins, which was class btw!
SO, onto the point of this damn thread...
I suggested almost immediately after last years intervarsities win (it was actually on the bus ride home but whatevs) that everyone in the club begins preparing for next years intervarsities ASAP. Which means on and off the water training (drinking after training is also part of the training, unless you want to lose all them mad gainz yo
).Fortunately there are LOADS of experienced heads in the club at the moment so water based training shouldn't be a problem for any of you beginners, so it's really down to physical conditioning off the water, which I'll admit can be tough when you have deadlines and you're hungover but man it'll be so worth it when you lift the trophy at the end.
So if there is any demand I'll throw some calisthenic (body weight) and weight training routines as well as aerobic and anaerobic drills on the water up here from my days training with the under 21 mens and mens canoe polo squads as well as any routines I pick up from any athletes over here in Oz. (I have my eye on a 7 time world kayak sprint champ at the mo, hopefully I'll get to grill him on some technique and post it up here
)Soon
I'm still compiling the list of exercises. I'll also be adding 'templates' for workouts, as in I currently have four levels of difficulty, however, I will leave exercise selection up to the individual for each difficulty level, mainly due to the fact that everyone's different and everyone progresses at different rates.I hope to have the Calisthenics section 100% finished by the end of August.
The Aerobic and Anaerobic water sessions should follow fairly soon afterwards.
I hope to have the Weights section 100% finished before the 30 of September.
****OFF THE WATER****
***CALISTHENICS***
*IMPORTANT*
FORM IS EVERYTHING.
Also, these exercises are meant to be done in a progressive manner. Start from the top of the list and work your way down through the list.
**PUSHING EXERCISES**
sauce - http://youtu.be/qHvMDlQ8Zyk?list=PLGALp ... 4qWn7L4DPU
*Pushups
- Basic Pushups
Russian Pushups
Wide Pushups
Diamond Pushups
Archer Pushups
One Arm Pushups
One Arm One Leg Pushups
- Jumping dips + slow negative: Slow controlled descent, explosive ascent.
Dips: Slow controlled up and down.
Russian Dips
Single Bar Dips
Korean Dips
Korean Dips (under grip)
Ring Dips
Bulgarian Dips
Archer ring dips
- Behind the back tricep extensions
Pushup tricep extensions
Elevated pushup tricep extension
One arm tricep extension
- Beast Pushups
Elevated beast pushups
Wall headstand to handstand pushups: Begin in headstand then press up to handstand. Slow and controlled descent back to headstand. That's 1 rep, go again.
Wall HSP: Start in handstand, lower yourself so your head almost touches the floor then press back up to handstand.
Wall deep HSP: Using a pair of parallettes/bricks/books/chairs/etc. for your hands lower your head past your hands, then press back up to handstand.
Headstand to HSP: Don't use a wall for balance - same as wall assisted headstand to handstand pushup otherwise.
HSP: GET AWAY FROM THAT WALL!!
Deep HSP: Using parallettes/chairs/bricks sans wall.
Ring HSP: You'll need a set of olympic rings for this variation of HSP.
Ring Bulgarian HSP:
- Planche Hold:
Pseudo Planche Pushups (PPP):
PPP + bent arm planche hold:
Tuck planche pushups:
Wall planche pushups level 1 (hands at chest):
Wall planche pushups level 2 (hands at waist):
Flat tuck planche pushups:
"Almost" planche pushups:
Straddle planche pushups:
Full planche pushups:
- 90 degree pushup negative + bent arm planche hold
90 degree pushup negative + push to headstand + push to handstand
90 degree pushups
Dips + planche: Hold planche at the top
Tiger bend: A Russian pushup style HSP
sauce - http://youtu.be/_Qwqqyj4jkk?list=PLGALp ... 4qWn7L4DPU
*Chinups/Pullups
- Jumping chinups + slow negative
Box chinups
Chinups
Jumping pullups + slow negative
Pullups
Ring chinups
Wide ring chinups
High pullups - chest
High pullups - waist
Close grip pullups
Wide grip pullups
L-hang pullups
L-hang close grip pullups
- Weighted pullup
Assisted oap (hand on forearm)
Assisted oap (hand on bicep)
OAP negatives
Archer pullups (preferably on rings)
Band assisted OAP
Assisted OAP (hand on shoulder)
OAP
- Pullovers
Naners
Half front lever pulls: start tucked then progress to straight legs
Front lever pulls
Yewkis (tucked)
Yewkis
Wide Yewkis
- Rows
Bulgarian rows
Tuck FL rows: keep hips level with shoulders
Flat tuck FL rows
Straddle FL rows
Full FL rows
- Inverted chinups
Reverse yewkis
Ring bicep curls
Half reverse MU (muscle up) negatives
Inverted ring bicep curls
Half reverse MU
Back lever curls
*Plank
- Kneeling plank
Kneeling side plank
Plank
Side plank
Decline plank
Leg lift plank
Arm and leg lift plank
Arm and leg lift side plank
Wall plank
*Squats
- Assisted squat
Deep assisted squat
Squats
Deep squats
Bulgarian split squats
Beginner shrimps
Assisted one legged squats
Balance assisted one leg squats
Weighted one leg squats
Renegade pistols
Intermediate shrimps
Advanced shrimps
- Burpees:
1ft Box jump: Squat down into proper squat position, jump and land statically on the box, step down, Rinse repeat.
Squat jumps: Squat down into proper squat position, explode into a jump, land back into proper squat position. Rinse repeat.
2ft Box jump: Squat down into proper squat position, jump and land statically on the box, step down, Rinse repeat.
- Mountain climbers
Mountain climbers to 5m sprint: Perform 10 mountain climbers then on the 11th explode into your 10m sprint. rinse repeat
Mountain climbers to 10m sprint: Perform 10 mountain climbers then on the 11th explode into your 10m sprint. rinse repeat
Pressup to 25m sprint: Start flat on your stomach, then pressup to sprint. Rinse repeat.
Pressup to 50m sprint: Start flat on your stomach, then pressup to sprint. Rinse repeat.
50m sprint: Sprint 50m, jog back to start position. Rinse repeat.
5 days of training / 2 days rest
The exercise variation you perform depends on you being able to complete the previous variation, i.e. complete 3 rounds of that exercise without failing.
*Update - a nice progression pdf https://docs.google.com/file/d/0B2oknZg ... lkVDg/edit
*BEGINNER*
3 Rounds
2 minutes per exercise. 30 second break between exercises.
1 minute rest between rounds. Full ROM (range of motion) at 3/3/3 tempo.
Finish with:
2 minute plank variation
30 second side plank variation x2 (do both sides)
1 minute plank variation
*INTERMEDIATE*
3 Rounds
3 minutes per exercise. 30 second break between exercises.
1 minute rest between rounds. Full ROM at 3/3/3 tempo.
Finish with:
3 minute plank variation
1 minute side plank variation x2 (do both sides)
2 minute plank variation
*ADVANCED*
3 Rounds
5 minutes per exercise. 30 seconds break between exercises.
1 minute rest between rounds. Full ROM at 4/4/4 tempo.
Finish with:
5 minute plank variation
2 minute side plank variation x2 (do both sides), arm and leg raised.
2 minute plank variation
DAY 1
Pushup variation
Dip variation
HSP variation
tricep extension variation
Planche pushup variation
DAY 2
Chinup variation
Squat variation
Pullup variation
Jumps variation
OAP variation
DAY 3
Pressup variation
Plank variation
Planche variation
Dip variation
Row variation
DAY 4
Squat variation
Pressup variation
Jump variation
HSP variation
Sprint variation
DAY 5
Plank variation
Chinup variation
Plank variation
Pullup variation
Plank variation
***WEIGHTS***
**PUSHING**
tbc
**PULLING**
tbc
**CORE**
tbc
**LEGS N' GLUTES**
tbc
**WORKOUTS**
I'm splitting the muscle groups into days, so an individual day dedicated to pushing/pulling/core/legs & glutes exercises.
*BEGINNER*
*Pushing
*Pulling
*Core
*Legs & Glutes
*INTERMEDIATE*
*Pushing
*Pulling
*Core
*Legs & Glutes
*ADVANCED*
*Pushing
*Pulling
*Core
*Legs & Glutes
*GOD MODE*
Ah Shtap!
*Pushing
*Pulling
*Core
*Legs & Glutes
****ON THE WATER****
***AEROBIC***
This will help increase your on the water fitness.
Should be done BEFORE anaerobic - as in months worth of long distance in the off season before you even think about moving onto anaerobic exercises.
**PADDLING TECHNIQUE/FORM**
http://youtu.be/KGATHwnvIFs
Pay attention to his paddle trajectory, his core rotation, head positioning and his leg action.
Once you see that he is incorporating the bodys two most powerful muscle groups, back and legs, into his stroke you'll get why those K1 sprinters are SO FAST!
ps. This guy was world champ when this video was made so ignore his technique and form to your own detriment.
*BEGINNER WORKOUT*
1km paddle X 2 a week
*INTERMEDIATE WORKOUT*
2km paddle X 4 a week at 70-80% pace
*ADVANCED WORKOUT*
4km paddle X 4 a week at 70-80% pace
*GOD MODE WORKOUT*
4km paddle X 4 a week at 80% pace
6km paddle X 1 a week at 70-80% pace
***ANAEROBIC***
This will help you deal with that nasty lactic acid during a race/game/playboating set/etc.
Be sure you've completed your aerobic training before taking on anaerobic exercises. Otherwise you'll go like stink but have NO stamina!!
tbc
***ANAEROBIC WORKOUT***
*BEGINNER WORKOUT*
