Off-season Tips

Brian Meyer, local Naptown paddler who is up and coming in the race scene just sent me his off-season workout tips. You will start to hear a lot more about Brian this next season as he has a new 14' Infinity Dart coming into town. He was kicking ass in the 12'6 division and beating most of the 14's so watch out.

Day #1	Chest/Back
Warmup
1. Foam Roll
2. 3x10 PS,JJ,SJ,Flings	3 sets continuosly
Correctives
2x 10 each	40 sec rest in-between
1. DB Lying Y,T,A's	sets
2. Supermans
3. Scorpions
Core	20 sec in-between
1. Bosu Overhead Ball Slams	exercise
20 total	40 sec rest in-between
2. SD/SD Woodchops	sets
15 each SD
3. Bosu/Swissball Plank
30-40 sec
Strength	Minute rest in-between
1. DB Flat Bench	sets
10 Sets/10 Reps
2. Pullups (Weighted)	Superset 1-2 then 3-4
10 Sets/10 Reps
3. Incline DB Flys
3 sets/ 10-12 Reps
4. One-Arm DB Rows
3 sets/ 10-12 Reps
Metabolic
1. Single Arm Rope
2. Burpee/Box Jump
3x30sec. 30 sec rest
Day #2	Sprint/Turn Paddling
1. 10 Minute Warmup Paddle
2. #3-5 Moring Suicides	Progress to one more
	each week
3. 10 min cool down paddle	Focus on technique
	while tired

Day #3	Legs/Biceps
Warmup
1. Foam Roll
2. 3x10 PS,JJ,SJ,Flings	3 sets continuosly
Correctives
2x 10 each	40 sec rest in-between
1. Goblet Squat	sets
2. Hip Circle Circuit
Core	20 sec in-between
1. Crossfit Leg Ups	exercise
10-12 total	40 sec rest in-between
2.Bosu SD/SD Med B Slams	sets
20 total
3. Bosu Mountain Climbers
50 Total
Strength	Minute rest in-between
1. Kettlebell Deadlift	sets
10 Sets/10 Reps
2. Chin Ups (Weighted)	Superset 1-2 then 3-4
10 Sets/10 Reps
3. Kettlebell Swings
3 sets/ 10-12 Reps
4. DB Hammer Curls
3 sets/ 10-12 Reps
Metabolic
1. 5 min Row Machine	Each week progress
30 sec sprint/jog intervals	minute more
Day #4	Timed Sprint Paddling
1. 10 Minute Warmup Paddle
2. 2-4-6-8-10-8-6-4-2 min
Minute rest in-between
3. 10 min cool down paddle	Focus on technique
	while tired

Day #5	Shoulders/Triceps
Warmup
1. Foam Roll
2. 3x10 PS,JJ,SJ,Flings	3 sets continuosly
Correctives
2x 10 each	40 sec rest in-between
1. Y,T Bands	sets
2. Rotator Cuff Circuit
Core	20 sec in-between
1. Ab Pushouts	exercise
20 Each SD	40 sec rest in-between
2.Freemotion Pulldowns	sets
20 total
Swissball Russian Twists
25 Total
Strength	Minute rest in-between
1. Explosive Military Press	sets
10 Sets/10 Reps
2. Dips (Weighted)	Superset 1-2 then 3-4
10 Sets/10 Reps
3. Arnold Press
3 sets/ 10-12 Reps
4. Skull Crushers
3 sets/ 10-12 Reps
Metabolic
1. 10 min Stair Climbers	Each week progress
	minute more
Day #5	Long Distance Paddling
1. 10 Minute Warmup Paddle
2. 5-7 mile race speed
3. 10 min cool down paddle	Focus on technique
if needed	while tired