This is an example of a 4-day gym exercise programme specifically designed to improve your paddling speed and endurance.
Please check out the disclaimer at the end of this article before jumping straight into your exercise routine.
Day 1: Upper Body Endurance
- Warm-up: 10 minutes of light cardio (e.g. cycling or rowing) and dynamic stretching
- Pull-ups: 3 sets of 10-12 reps
- Push-ups: 3 sets of 15-20 reps
- Dumbbell rows: 3 sets of 12-15 reps (each arm)
- Seated cable rows: 3 sets of 12-15 reps
- Triceps dips: 3 sets of 12-15 reps
- Bicep curls: 3 sets of 12-15 reps
- Cool-down: 10-15 minutes of static stretching
Day 2: Core Strength and Stability
- Warm-up: 10 minutes of light cardio (e.g. cycling or rowing) and dynamic stretching
- Plank: 3 sets of 30-60 seconds
- Side plank: 3 sets of 30-60 seconds (each side)
- Medicine ball slams: 3 sets of 10 reps
- Russian twists: 3 sets of 15-20 reps (with a medicine ball or weight plate)
- Stability ball crunches: 3 sets of 15-20 reps
- Cool-down: 10-15 minutes of static stretching
Day 3: Lower Body Strength
- Warm-up: 10 minutes of light cardio (e.g. cycling or rowing) and dynamic stretching
- Squats: 3 sets of 10-12 reps
- Deadlifts: 3 sets of 10-12 reps
- Lunges: 3 sets of 12 reps (each leg)
- Leg press: 3 sets of 12-15 reps
- Calf raises: 3 sets of 15-20 reps
- Cool-down: 10-15 minutes of static stretching
Day 4: Endurance Training
- Warm-up: 10 minutes of light cardio (e.g. kayaking, cycling or rowing) and dynamic stretching
- Paddling, Treadmill or elliptical machine: 30-45 minutes of steady-state cardio at a moderate intensity
- Cool-down: 10-15 minutes of static stretching
Day 5: Power and Explosiveness
- Warm-up: 10 minutes of light cardio (e.g. cycling or rowing) and dynamic stretching
- Plyometric push-ups: 3 sets of 8-10 reps
- Medicine ball slams: 3 sets of 10 reps
- Box jumps: 3 sets of 8-10 reps
- Kettlebell swings: 3 sets of 12-15 reps
- Cool-down: 10-15 minutes of static stretching
Notes:
- When selecting weights for your weight training program, it’s important to choose weights that challenge you but also allow you to maintain proper form and technique throughout the exercise.
- Upper body endurance exercises help you build endurance in the muscles that you use for paddling, including your shoulders, back, and arms.
- Core strength and stability exercises help you maintain proper form and stability while paddling. They also help you generate power and maintain your balance.
- Lower body strength exercises are important for generating power and maintaining balance while paddling. Focus on building strength in your quads, glutes, and hamstrings.
- Endurance training is important for building cardiovascular fitness, which will help you paddle longer and more efficiently. Aim to maintain a steady pace throughout your workout, and gradually increase the intensity over time.
- Power and explosiveness exercises are important for building the explosive strength needed to push through rapids and accelerate quickly in your kayak.
Disclaimer
Before starting any gym program, it’s important to consult with a qualified healthcare professional, such as a doctor or licensed fitness trainer, to ensure that the program is appropriate for your current physical condition, fitness level, and overall health status.
You should also be aware that participating in a gym program comes with certain risks, including the risk of injury, particularly if you are new to exercise or have pre-existing health conditions. To minimize your risk of injury, it’s important to start gradually and to use proper form and technique during all exercises.
Furthermore, any gym program should be accompanied by a healthy diet and adequate rest and recovery time. Overtraining or neglecting to give your body enough time to rest and recover can lead to injuries, fatigue, and decreased performance.
By following this disclaimer and using caution and common sense, you can help ensure a safe and effective gym programme that will help you achieve your fitness goals.