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After @guapomole posted this youtube video (below) on twitter, I started thinking that I should kept with skateboarding instead of giving it up as a preteen. Also got me thinking about this year’s dry-land training routine since my 15th dragon boating season almost coming to an end in a few days.

I’m thinking about take up land paddling (a long board with a kahuna big stick) as my cross trainer this off season instead 6man outrigger, I’m looking forward not having to travel an hour to/from get to practice especially on those crappy nights.

It may not be the correct stroke that I do but from the videos I’ve been looking at, you can get a lot of good top arm drive, the whole body gets a workout and just think about the balance one can get from that too. Using this and my other core exercises would for sure help strengthen my core muscles that I lost due to the surgery I had back in April.

I want to be on the A boat next year, which means there is a lot of work a head of me to do.

What do you do the spice up your exercise routine?
Would you use a sport to strengthen another sport?

via paddling-geek.net

Wow - Very interested in this. It may fill the need I would love to fill of paddling every morning! Commute via paddling anyone?

Five Excerises for Dragon Boat Strength Training

7 Nov, 2008  by Tyrone Dragonboat Training

By now if you have been on the water for a few sessions, you will realise that Dragon Boating is not just going through the motions of dipping your paddle into the water. It does require the combination of cardiovascular and strength conditioning. The main focus for today’s topic is to give you five exercises that will help you increase your strength for Dragon Boating.

For the purposes of dragon boating, strength is required for powerful acceleration and maintenance of speed throughout a race. To develop strength for dragon boating we will need to focus on selected muscle groups which are utilised in the paddling stroke.

It is normally more effective to increase strength with resistance exercises such as weight lifting, pull-ups/push-ups etc. and fixed resistance ie. isometric contractions. These are better and more efficient means to improving strength than resistance exercises conducted on the water.

The following exercises can be performed using free weights (dumbbells or barbells) and weight machines. Before I go any further, it’s important to understand why these strengthening exercises can help with dragon boating and also the cause and effects it will have on your body. There are two reasons why these exercises help:

1. By just doing cardiovascular exercises regularly (e.g. rowing and jogging) without the support of strong muscles can cause injuries easily.

2. By building stronger muscles it helps keep your metabolism fast.

The cause and effects of strength training:
It is normal to have some muscle soreness after strength training. This soreness is a dull and lingering sensation, which usually starts a few hours to a day after the training and is distinctly different from the sharp pain in a sport injury.

The soreness comes from muscle tissues breaking down and reconstituting after training – a necessary process for the muscles to become strong and toned. Eating properly and resting adequately helps speed up the recovery process and eliminate the soreness.

Five Exercises for Strength Training
The following exercises need you to determine what is your maximum weight you can lift and then taking about 80% of that lifting weight to be your guide. Then you will need to do between 6-8 repetitions (allowing for about 4 seconds between each repetition). You will need to complete at least 3 sets allowing for a 2 minute rest period in between sets.

For example, if your maximum lifting weight is say 50kg, then at 80% your lifting weight is 40kg. Each exercise below will have different a weight depending on the body part you train. Furthermore breaking down each exercise you will complete the following:

Sample Exercise:

• set 1: 6-8 repetitions of 40kg
• 2 minute break
• set 2: 6-8 repetitions of 40kg
• 2 minute break
• set 3: 6-8 repetitions of 40kg

Exercise 1: Dumbell Bench Press
Preparation
Sit down on bench with dumbbells resting on lower thigh. Kick weights to shoulder and lie back. Position dumbbells to sides of chest with bent arm under each dumbbell.

Execution
Press dumbbells up with elbows to sides until arms are extended. Lower weight to sides of the upper chest until slight stretch is felt in chest or shoulder. Repeat.

Exercise 2:Barbell Row
Preparation
Bend knees slightly and bend over bar with back straight, approximately horizontal. Grasp bar with a wide overhand grip.

Execution
Keeping upper arm perpendicular to torso, pull barbell up toward neck until upper arms are just beyond parallel to floor. Return and repeat.

Exercise 3: Dumbell Flys
Preparation
Grasp two dumbbells. Lie supine on bench. Support dumbbells above the chest with the arms fixed in a slightly bent position. Internally rotate shoulders so elbows to the sides.

Execution
Lower dumbbells to sides until chest muscles are stretched with elbows fixed. Bring dumbbells together in a hugging motion until dumbbells are nearly together. Repeat.

Exercise 4: Lunges
Preparation
Clean bar from floor or dismount bar from rack. From a rack with barbell upper chest height, position bar on the back of the shoulders and grasp barbell to sides.

Execution
Lunge forward with first leg. Land on heel then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by forcibly extending the hip and knee of the forward leg. Repeat by alternating lunge with opposite leg.

Exercise 5: Weighted Crunch:
Preparation
Lie supine on mat or floor with bench leg and arms pointed up.

Execution
Flex waist to raise upper torso from floor. Return until the back of the shoulders contact the padded incline board. Repeat.

Final Thoughts
Great care should be taken in this phase, with adequate warm-up precautions and warm-down to follow. With these exercises you should aim to do them within a 4-6 week period, then change to a different routine. It will allow your muscles to grow and increase in strength for Dragon Boating.

Here it is complete...

Four Exercises to Strengthen the Muscles of Your Rotator Cuff

Remember that the exercises described on the next two pages, which help strengthen the muscles of your shoulder (especially the rotator cuff), should not cause you pain. If the exercise hurts, use a smaller weight and stop exercising when the pain begins.

Perform each exercise slowly: lift your arm to a slow count of three and lower your arm to a slow count of six.

Look at the pictures with each exercise so you can follow the right position. Warm up before adding weights: stretch your arms and shoulders and do pendulum exercises (bend from the waist, arms hanging down; keeping arm and shoulder muscles relaxed, move arms slowly back and forth).

Keep repeating each exercise until your arm is tired. Use a light enough weight that you don't get tired until you've done the exercise about 20 to 30 times. Increase the weight a little each week (but never so much that the weight causes pain): start with 2 ounces the first week, move up to 4 ounces the second week, 8 ounces the next week, and so on.

If you do all four exercises three to five times a week, your rotator cuff muscles will become stronger and you'll regain normal strength in your shoulder. Each time you finish doing all four exercises, put an ice pack on your shoulder for 20 minutes. It's best to use a plastic bag with ice cubes in it, or a bag of frozen peas, not gel packs.

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Exercise 1.

Start by lying on your stomach on a table or a bed. Put your left arm out at shoulder level with your elbow bent to 90 degrees and your hand down. Keep your elbow bent and slowly raise your left hand. Stop when your hand is level with your shoulder. Lower the hand slowly. Repeat the exercise until your arm is tired. Then repeat the whole exercise again with your right arm

 

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Exercise 2.

Lie on your right side with a rolled-up towel under your right armpit. Stretch your right arm above your head. Keep your left arm at your side with your elbow bent to 90 degrees and the forearm resting against your chest, palm down. Roll your left shoulder out, raising the left forearm until it's level with your shoulder. (Hint: this is like the backhand swing in tennis.) Lower the arm slowly. Repeat the exercise until your arm is tired. Then repeat the whole exercise again with your right arm.

 

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Exercise 3.

Lie on your right side. Keep your left arm along the upper side of your body. Bend your right elbow to 90 degrees. Keep the right forearm resting on the table. Now roll your right shoulder in, raising your right forearm up to your chest. (Hint: this is like the forehand swing in tennis.) Lower the forearm slowly. Repeat the exercise until your arm is tired. Then repeat the whole exercise again with your other arm.

 

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Exercise 4.

In a standing position, start with your right arm halfway between the front and the side of your body, thumb down. Raise your right arm until almost level (about a 45 degree angle). (Hint: this is like emptying a can.) Don't lift beyond the point of pain. Slowly lower your arm. Repeat the exercise until your arm is tired. Then repeat the whole exercise again with your other arm.

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This handout provides a general overview on this topic and may not apply to everyone. To find out if this handout applies to you and to get more information on this subject, talk to your family doctor.

Visit familydoctor.org for information on this and many other health-related topics.

Copyright © 1998 by the American Academy of Family Physicians.
Permission is granted to print and photocopy this material for nonprofit educational uses. Written permission is required for all other uses, including electronic uses.

Gavin Maxwell, coach of the Canadian National Women's Dragonboat team, demonstrates many great strength training exercises for Dragonboaters.

Most of us don’t have trouble getting excited about a new diet or exercise plan. The idea of having a sexier, healthier body makes us feel exhilarated, hopeful, pumped! It’s when the gloss starts to wear off after a week or two or three that things get harder (“But I don’t want to get out of bed and jog!”).