Post by Los Humungos Paddleos on Jan 11, 2011 13:45:24 GMT -6
Nicole
I have been doing a lot of swimming lately. Unfortunately, there is snow on the ground up here in the great white north and accordingly, it is difficult to paddle. I have found that swimming is an excellent substitute to paddling.
On the MR340 message board someone asked about weight training. Last year the canoe club I belong to here in Illinois (the St. Charles Canoe Club) met with a trainer to discuss good weight training and offseason exercises to help with paddling. I posted on the 340 board basically a report of what she told us. It is very good information, so I will post my 340 post again here. Now I just have to find the discipline and time to do it all. I guess it is one of those do as I say, not as I do.
Below is the post:
Weight training for canoeing Los Humungos Paddleos style
TARGETED MUSCLE GROUPS
Quads/Hamstrings/Gluteals = Helps stabilize the body in the canoe
Latissimus Dorsi = Movement of the paddle through the water
Rhomboids/Trapezius = Assisters in paddle movement
Anterior/Posterior/Medial Delts = Control movement of paddle in and out of the water
Rectus Abdominus/Transverse Abdominus = Pelvic Stabilization
Erector Spinae/Obliques = Trunk extension/rotation
Moutho Humungo Musculo = Helps in talking about how huge you are
WEIGHT TRAINING BROKEN DOWN INTO STRENGTH AND ENDURANCE TRAINING
Strength Training = Heavier Weights with fewer reps
Endurance Training = Lighter Weights with more reps
-I generally train for ultra endurance racing placing my emphasis on the endurance training technique above.
*Humungos tip: When working out using the endurance traing technique, keep weights at least twice as heavy as the ones you are working out with next to you. When a person walks by, switch to the heavy weight so when they see you, you look muy impressivo
STRENGTH TRAINING EXERCISES (6 to 10 reps)
-Squats, lunnges
-Leg Extentions/Leg Curls
-Lat Pulldown (or pull ups)
-Chest Press
-Shoulder Press
-Latteral Raise
ENDURANCE TRAINING EXCERSISES (12 to 15 reps)
-Step up with overhead press
-Single Arm cable row with rotation
-Lat Pullover
-Cable Chops (high to low, low to high. Standing or kneeling)
-Shoulder external rotation
-Cervesa Curls (can be done more than the recomended amount of reps)
*Do not forget the core, I can not emphasize enough how important it is to strengthen your core in the offseason. In fact if I had to pick between weight training and core work, I would pick core work
CORE EXERCISES
-Planks (front and side variations)
-Russian Twist
-Crunches/Back Extensions
-Crisscross (bicycle)
-Balance work on a balance ball or BOSU
If you want to weight train and time is limited, hit these 5 exercises
BIG FIVE (per Peter Heed in his book Canoe Racing)
-Lat Pulldowns or Pull Ups
-Seated Cable Rows
-One Arm Cable Press Downs
-Dips
-Sit Ups
*Ultimate reference (the bible to training in paddlesports) - The Barton Mold: www.canoeicf.com/icf/elitecanoeing/Development/Canoeing-Books-Online/The- Barton-Mold--Canoe-Sprint.html
*One last reference (Los Humungos Paddleos's video guide to training):
Got all of that? Bwooooooooo ha ha ha ha!!
Hut,
Mastodontico
Los Humungos Paddleos
I have been doing a lot of swimming lately. Unfortunately, there is snow on the ground up here in the great white north and accordingly, it is difficult to paddle. I have found that swimming is an excellent substitute to paddling.
On the MR340 message board someone asked about weight training. Last year the canoe club I belong to here in Illinois (the St. Charles Canoe Club) met with a trainer to discuss good weight training and offseason exercises to help with paddling. I posted on the 340 board basically a report of what she told us. It is very good information, so I will post my 340 post again here. Now I just have to find the discipline and time to do it all. I guess it is one of those do as I say, not as I do.
Below is the post:
Weight training for canoeing Los Humungos Paddleos style
TARGETED MUSCLE GROUPS
Quads/Hamstrings/Gluteals = Helps stabilize the body in the canoe
Latissimus Dorsi = Movement of the paddle through the water
Rhomboids/Trapezius = Assisters in paddle movement
Anterior/Posterior/Medial Delts = Control movement of paddle in and out of the water
Rectus Abdominus/Transverse Abdominus = Pelvic Stabilization
Erector Spinae/Obliques = Trunk extension/rotation
Moutho Humungo Musculo = Helps in talking about how huge you are
WEIGHT TRAINING BROKEN DOWN INTO STRENGTH AND ENDURANCE TRAINING
Strength Training = Heavier Weights with fewer reps
Endurance Training = Lighter Weights with more reps
-I generally train for ultra endurance racing placing my emphasis on the endurance training technique above.
*Humungos tip: When working out using the endurance traing technique, keep weights at least twice as heavy as the ones you are working out with next to you. When a person walks by, switch to the heavy weight so when they see you, you look muy impressivo
STRENGTH TRAINING EXERCISES (6 to 10 reps)
-Squats, lunnges
-Leg Extentions/Leg Curls
-Lat Pulldown (or pull ups)
-Chest Press
-Shoulder Press
-Latteral Raise
ENDURANCE TRAINING EXCERSISES (12 to 15 reps)
-Step up with overhead press
-Single Arm cable row with rotation
-Lat Pullover
-Cable Chops (high to low, low to high. Standing or kneeling)
-Shoulder external rotation
-Cervesa Curls (can be done more than the recomended amount of reps)
*Do not forget the core, I can not emphasize enough how important it is to strengthen your core in the offseason. In fact if I had to pick between weight training and core work, I would pick core work
CORE EXERCISES
-Planks (front and side variations)
-Russian Twist
-Crunches/Back Extensions
-Crisscross (bicycle)
-Balance work on a balance ball or BOSU
If you want to weight train and time is limited, hit these 5 exercises
BIG FIVE (per Peter Heed in his book Canoe Racing)
-Lat Pulldowns or Pull Ups
-Seated Cable Rows
-One Arm Cable Press Downs
-Dips
-Sit Ups
*Ultimate reference (the bible to training in paddlesports) - The Barton Mold: www.canoeicf.com/icf/elitecanoeing/Development/Canoeing-Books-Online/The- Barton-Mold--Canoe-Sprint.html
*One last reference (Los Humungos Paddleos's video guide to training):
Got all of that? Bwooooooooo ha ha ha ha!!
Hut,
Mastodontico
Los Humungos Paddleos