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Here is a good workout routine for every body type. It's a great routine for athletes in almost any sport. For the kayaker, it will build endurance, muscle, balance and coordination.
The focus of this routine is to use lightweight and do a high repetition count. Perform each exercise by doing three sets of twenty reps. Rest only long enough, between each set, to catch your breath. No longer than two minutes between sets.
If you feel out of breath and need a longer rest break, lower the weight used until you can do each set with a thirty second to one minute rest. You should be able to do the entire routine in ninety minutes.
This workout should be done three days a week. To insure proper muscle development and repair, be sure you are getting enough protien in your diet.
For good blood flow to the target muscles, start with the largest muscle groups first. Start with the legs and end with abs.
Strokes: Loading, Lifting and Portage.
Sets: 3
Reps: 20
Begin by standing upright with the feet shoulder width apart. Point the toes outward at a 45-degree angle.
Use a paddle, broomstick or dowel, placed in front of you, for balance.
While squeezing your abs and thighs, start the exercise by standing on your toes, and then squat down as if sitting on a chair. Inhale on the way down.
Keep your back straight and the shoulders and chest in line with the hips. Stop when your thighs are parallel to the floor.
Do not lean forward or rock your chest out over the knees.
Now, pressing with the thighs, push back up to the starting position. Exhale as you push. Do not pull yourself back up using your arms! The paddle is only for balance.
This is an advanced version of the same exercise and requires more balance and strength.
Begin, as before, with the same foot position. Place the paddle over your head, as shown in the picture.
Go into the squatting position while keeping the paddle above your head.
As you squat, keep the paddle in line with the shoulders and spine. This means it will travel backward, behind the head, for balance.
A tip for balance: Arch the back and extend your chest out over the thighs.
Strokes:Loading, unloading and portage.
Sets: 3
Reps: 20
Adjust the seat so the knee is even with the point of rotation of the machine.
Also, adjust the shin pad so it rests just above the ankle.
Use light enough weight to do 20 reps.
Take a deep breath...
....and then, extend the leg up as you exhale.
Once fully extended, flex the quadriceps (thighs) at the top of the stroke and hold the position for a count of 3 seconds.
Return to the start position but do not let the weights touch. This will keep weight on the quadriceps through out the exercise.
Strokes: Loading, lifting and portage.
Sets: 3
Reps: 20
Adjust the body so the knee is even with the point of rotation of the machine.
Also, adjust the calf pad so it rests just above the ankle. Hold the handles of the machine with the head up, looking forward.
Use light enough weight to do 20 reps. Take a deep breath...
... and then, flex the hamstrings and curl the legs up as you exhale.
At the top of the curl, squeeze the hamstrings and glutes (the muscles in your butt) and hold the position for a count of 3 seconds.
Then return to the starting position. Do not let the weights touch as you lower your legs.
Strokes: All sweep strokes, High Braces, Forward Strokes, Rolls.
Sets: 3
Reps: 20
This exercise works the muscles of the back that gives bodybuilders that V shape. For the kayaker these muscles gives more power to any stroke in which you will "hang" on the paddle - sweeps, rolls and high braces.
Begin with the hands slightly wider than shoulder width apart. Sit up straight with the back arched.
Take a deep breath....
...then, flex the lats by rotating the shoulder back, pulling the shoulder blade under, and pulling down. Inhale as you pull and flex.
Try not to pull with the arms!
It will help by using a light enough weight that you can flex only the lats. Extend the chest out to meet the bar but stop the bar just below the chin.
Strokes: High Braces, Rolls, Sculling Draws, Bow Ruddler.
Sets: 3
Reps: 20
Begin with the feet wide and knees bent. Keep the arms straight with the hands just higher than the shoulders.
Take a deep breath, exhale....
...then, press the bar down flexing the serratus muscles under the arms as you pull.
If you feel a burn in the triceps, it means you are pushing down with the arms and not the serratus anterior.
Keep the arms straight through out the exercise.
Strokes: Forward Strokes, Rolls.
Sets: 3
Reps: 20
One-arm rows will strengthen most of the major muscle groups of the back as well the rear deltoids of the shoulders.
Using a flat bench for support, place one knee on the bench and one foot, to the side, on the floor. Brace the upper body by holding the bench using the arm on the same side as the knee.
Keeping the weighted arm straight, reach forward and stretch the upper back.
Now, pull the weight up using the muscles of the back and not the biceps.
Keep the back flat through out the exercise. Avoid rotating the shoulders and hips as you pull.
Exhale as you pull. Inhale as you release and stretch.
Strokes: Forward Strokes, Reverse Strokes, Low Braces.
Sets: 3
Reps: 20
The dumbbell press is one of the best exercises to add power to your forward stroke.
Start by sitting on a flat bench with the feet on the ground for stability. Hold the dumbbells on each knee. When you are ready, lie back on the bench and kick each dumbbell up and off the leg.
Roll the shoulder's back and let the upper arms stop horizontal to the floor. The forearms should be vertical.
Press the dumbbells upward, away from the body, while keeping the palms flat and facing the knees.
Exhale as you press the weight. Inhale as you bring the weight down.
This is an advanced method of the dumbbell press that will develop strength and balance. This method best mimics the "push" of the forward stroke.
Start the exercise as before but after kicking the weight off the knees and lying back, bring the legs up to a comfortable position.
You can also raise the legs vertical, keeping them straight and not bending the knees.
Press the weight, as before, by flexing the muscles of the chest.
Strokes: Forward Strokes.
Sets: 3
Reps: 20
The incline press will work the upper chest and front head of the deltoid muscles in the shoulder.
Begin with both feet placed flat on the floor for balance.
When you pick the dumbbells off the floor, while sitting on the incline bench, place each dumbbell on your knees before you lay back. Once reclined, lift the weight off your knees and back to the starting position by kicking the knee up. This will prevent injuries to the shoulders and elbows.
From the starting position, press the weight up, away from the body and together until both dumbbells touch at the top. Flex the upper chest while doing this, and then lower the weight to the starting position. Try to keep the muscles in the chest flexed through out the exercise.
Inhale as lower the weight. This will help spread the rib cage for a full range of motion for the chest. Exhale as you push the weight up.
Strokes: Forward Strokes, loading and lifting.
Sets: 3
Reps: 20
Raise the weight to shoulder height. Concentrate on form and don't throw the dumbbell into position by rocking the upper torso.
Lower the dumbbell, and then repeat with the other arm. Alternate sides and count both sides as one full set.
Strokes: All manuevers.
Sets: 3
Reps: 20
USE A POWER BAND (as shown) OR VERY LITE WEIGHT (using a pulley cross over machine)!
Standing upright, place the band or pulley at elbow height. Alternate shoulders one at a time.
Keeping the elbow at the side, rotate the upper arm in toward the body.
Keep it tucked close to the torso.
Strokes: All manuevers.
Sets: 3
Reps: 20
Attach the power band to a bench or solid, stable object, about six inches off the ground. You can also place the opposite handle under your foot.
Now, rotate the upper arm back while pulling on the band. Through out the exercise, be sure to keep the upper arm horizontal to the floor.
Strokes: Forward Strokes.
Sets: 3
Reps: 20
Doing pushdowns in this manner will work the outer head of the tricep. The outer head is the muscle that runs down the outside of the upper arm, from the shoulder to the elbow.
For our routine we will be working the main tricep brachii.
Push the bar down by squeezing the triceps. As you bring the bar back up to the starting position, keep your triceps flexed. If you are using correct form, you will feel your arms swell slightly. This is the "pump" every body builder works for. It's the blood being pumped to the muscle. Go for that "pump"!
Strokes: Forward Strokes, Entry and Exit from the kayak.
Sets: 3
Reps: 20
Begin by placing two benches or chairs about legs length apart. Sitting on one bench, place the hands next to the hips, fingers forward and palms down. Put the feet up on the next bench.
Squeeze the triceps and push back up to the starting position. Keep the hips and your butt close to the bench as you do this exercise. Do not over extend!
Strokes: Forward Strokes, loading & lifting.
Sets: 3
Reps: 20
Doing biceps after tricep training keeps the blood flowing into the upper arms. This helps to get that "pump" we spoke of earlier.
Begin by adjusting the seat so the shoulders are just above the elbow pad. Keep the elbows shoulder width apart and straight on the pad.
Go for the pump!
Strokes: Forward Strokes, loading & lifting.
Sets: 3
Reps: 20
Begin with the dumbbells down and arms at your side, palms in.
Lower the dumbbell, keeping the bicep flexed.
Now, alternate arms keeping the same form.
To keep the pump in your triceps, try flexing the tricep once the dumbell has been lowered to the side and the arm is straight.
Strokes: J Leans, C Leans, Rolls, Recover Strokes, Sweep, low brace and bow rudder turns.
Sets: 3
Reps: 20
Begin with the feet slightly wider than shoulder width apart. You can use a paddle, broomstick or dowel for this exercise.
Alternate sides, holding and flexing. Count both sides as one set.
Strokes: All kayaking Maneuvers.
Sets: 3
Reps: 20
Using a flat bench, lay back with the hips on the edge of the very end. Keep the knees and feet toghether with a slight bend in the knees.
Lower the legs and stretch the abdominals while keeping the shoulders on the pad.
Use the muscles of the abs to crunch! Don't raise the shoulders off the pad by pulling with your arms.
Take your time to maintain balance while working the abs.
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