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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