We are a Stand Up Paddle company in Annapolis, MD. Our main goal is to help spread the word and increase interest in stand up paddle boarding in the area. We regularly host group paddles, races, cleanups, etc. We also sell the best top of the line boards for the best prices in the area. We can find the perfect board for you, just give us a call! 443-829-2266
http://www.supannapolis.com/

Tuesday, November 6, 2012

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

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