Exercise routine for sea kayakers.

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An Exercise Routine
For Every Body



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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.

Legs:
Sissy Squats - Basic ( balance, strength)
Muscles Used: Quadriceps, Gluteus Maximus.
Strokes: Loading, Lifting and Portage.
Sets: 3
Reps: 20
SISSY SQUATS - STARTING POSITION
SISSY SQUATS - FINISH POSITION
ADVANCED SISSY SQUATS - STARTING POSITION
ADVANCED SISSY SQUATS - FINISH POSITION
Leg Extentions - Isolation (strength, muscle tone)
Muscles Used: Quadriceps.
Strokes:Loading, unloading and portage.
Sets: 3
Reps: 20
LEG EXTENTIONS - STARTING POSITION
LEG EXENTIONS - FINISH POSITION
Leg Curls - Isolation (strength, muscle tone)
Muscles Used: Hamsrings, Gluteus Maximus.
Strokes: Loading, lifting and portage.
Sets: 3
Reps: 20
LEG CURLS STARTING POSITION
LEG CURLS - FINISH POSITION
Back:
Lat Pulls - Basic (strength, muscle tone)
Muscles Used: Latissimus Dorsi, Biceps, Rear Deltoid.
Strokes: All sweep strokes, High Braces, Forward Strokes, Rolls.
Sets: 3
Reps: 20
LAT PULLS - STARTING POSITION
LAT PULLS - FINISH POSITION
As you repeat the exercise, going back to the starting position, do not let the weights touch. Do this by keeping the elbows bent slightly. Inhale on the way up.
Pull Overs - Isolation (strength and muscle tone)
Muscles Used: Latissimus Dorsi, Serratus Anterior, Lower Chest.
Strokes: High Braces, Rolls, Sculling Draws, Bow Ruddler.
Sets: 3
Reps: 20
PULL OVERS - STARTING POSITION
PULL OVERS - FINISH POSITION
One Arm Rows - Isolation (strength and muscle tone)
Muscles Used: Teres Major & Minor, Latissimus Dorsi, Biceps, Rear Deltoid,Trapezius.
Strokes: Forward Strokes, Rolls.
Sets: 3
Reps: 20
ONE ARM ROWS - STARTING POSITION
ONE ARM ROLLS - FINISH POSITION
Chest:
Dumbbell Press - Basic (strength, balance and muscle tone)
Muscles Used: Chest, Triceps, Front Deltoid.
Strokes: Forward Strokes, Reverse Strokes, Low Braces.
Sets: 3
Reps: 20
DUMBBELL PRESS - STARTING POSITION
DUMBBELL PRESS - FINISH POSITION
ADVANCED DUMBBELL PRESS - STARTING POSITION
ADVANCED DUMBBELL PRESS - FINISH POSTION
Incline Press - Basic (strength, balance and muscle tone)
Muscles Used: Upper Chest, Triceps, Front Deltoids.
Strokes: Forward Strokes.
Sets: 3
Reps: 20
INCLINE DUMBBELL PRESS- STARTING POSITION
INCLINE DUMBBELL PRESS- FINISH
Shoulders:
Front Raises - Isolation (strength, muscle tone)
Muscles Used: Front Deltoids.
Strokes: Forward Strokes, loading and lifting.
Sets: 3
Reps: 20
FRONT RAISE - STARTING POSITION
FRONT RAISE - FINISH
Rotator Cuff- Islolation (over all shoulder protection)
Muscles Used: Rotator Cuff, Rear Deltoids.
Strokes: All manuevers.
Sets: 3
Reps: 20
ROTATOR CUFF - START
ROTATOR CUFF - FINISH
Rotator Cuff- Islolation (over all shoulder protection)
Muscles Used: Rotator Cuff, Rear Deltoids.
Strokes: All manuevers.
Sets: 3
Reps: 20
ALT ROTATOR CUFF - START
ALT ROTATOR CUFF - FINISH
Arms:
Tricep Pushdown - Isolation (strength, muscle tone)
Muscles Used: Triceps.
Strokes: Forward Strokes.
Sets: 3
Reps: 20
TRICEP PUSHDOWN - START
TRICEP PUSHDOWN - FINISH
Tricep Dips - Isolation (strength, balance, muscle tone)
Muscles Used: Triceps.
Strokes: Forward Strokes, Entry and Exit from the kayak.
Sets: 3
Reps: 20
TRICEP DIPS - START
TRICEP DIPS - FINISH
Seated Bicep Curls - Isolation (strength, muscle tone)
Muscles Used: Biceps.
Strokes: Forward Strokes, loading & lifting.
Sets: 3
Reps: 20
BICEP CURLS - START
BICEP CURLS - FINISH
Dumbbell Curls - Isolation (strength, muscle tone)
Muscles Used: Biceps.
Strokes: Forward Strokes, loading & lifting.
Sets: 3
Reps: 20
DUMBBELL CURLS - START
DUMBBELL CURLS - FINISH
Abdominals:
Knee Hangs - Basic (strength, balance, muscle tone)
Muscles Used: Obliques.
Strokes: J Leans, C Leans, Rolls, Recover Strokes, Sweep, low brace and bow rudder turns.
Sets: 3
Reps: 20
KAYAKERS KNEE HANG - START
KAYAKERS KNEE HANG - FINISH
Bench Crunches - Isolation (strength, balance, muscle tone)
Muscles Used: Upper & Lower Abdominals.
Strokes: All kayaking Maneuvers.
Sets: 3
Reps: 20
AB CRUNCHES - START
AB CRUNCHES - FINISH

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