Hey everybody,

The students at the UPS kayak club are wanna train hard this semester to compete in some races this spring (NW Creeking Comp, Sandy river showdown, Skyfest...).  So, we've got some ideas, but could use some more.  We're doing some cross training with weights, and crossfit-type workouts, but Here's what we've got so far in terms of in-boat training. We'd love to have any additional feedback.  Thanks all!

I) pool session tabatas (twice a week)--
it's a twenty minute, high intensity workout, where you focus on a couple of exercises and go 110% for 20 second and then off for 10 seconds 8 times (we do four of these for a 20 minute workout) Here's what we've got for exercises, but could use more to change it up.

1. Paddling:
• Forward Stroke
• Back Stroke
• Front Sweep
• Back Sweep
• straight draw
• sculling draw
• sculling brace
• wag the tail.
2. Rolling:
• Wall hip snaps
• Wall cartwheels
• sweep roll
• C-2-C roll
• kick board roll
• back deck roll
• wall back deck roll
  

II) Skills days on the river--
spending a couple days a month just focusing on perfecting the basics (eddy turns, bracing, boofs, attainment) on a common run the the main sky

III) Lap work--
doing 10 minute, 20 minute, and 60 minute laps on runs to build up endurance.

This is going to sound like a joke but if you want to learn amazing balance and build serious core muscle, fill a play boat with about 10-20 gallons of water, depending on the size of the person. You will figure out the right amount quickly. Then get in without a paddle and seal your skirt on. Cartwheel into a stern stall and hold that position as long as possible. It sounds easy but after 5 minutes you will feel your core burning and the bonus is that you will be learning great boat balance and muscle memory.

The best in-boat workouts are races against your buddies. Racing pushes you harder than any other workout. I'd be stoked to have some workout partners on the Sky. Bring the crew up to the Skykomish the next time it's below 4,000 c.f.s. (I prefer 2,500 c.f.s. for workouts). We'll organize a day of in-boat workouts. Downriver. Up-river eddy-attainments. A mix between the two. The Sky has plenty of ways to tire you out.

I've been using the rowing machine lately and that has really helped with core and arms, it also works the legs which as a kayaker I pretty much never use except whilst carrying my boat to a put in/takeout/portage.

Get some yoga in your routine as well. It'll help with balance and flexibility while you're getting stronger. One or two nights a week for an hour is sufficient.

Thanks for the offer Christian.  We'll definitely take you up on this.  Maybe a couple of weekends in February?!?

Keep me in the loop for Sky training days. I've been paddling for a few seasons but have yet to race.

Hey Jerry,

Edited by ChristianKnight - 18 Feb 2014 at 12:25pm