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Old 04-15-2011   #11
Toni's Avatar
Boulder, Colorado
Paddling Since: 1995
Join Date: Sep 2006
Posts: 169
A couple of magazines that are great resources:

Robert Kennedy's Oxygen Women's Fitness

Maximum Fitness

Toni Frank
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Old 04-15-2011   #12
raftus's Avatar
Boulder, Colorado
Paddling Since: 2000
Join Date: Jul 2005
Posts: 1,128
'Conditioning for Outdoor Fitness' has a lot of great exercises in it - stuff that will get you using your entire body together for balance and strength. But it doesn't have pre-made workout plans, it's a reference for someone to use in creating a workout. 'The Outdoor Athlete' gets better reviews and has a section on fitness specifically for paddlers (I don't own 'The Outdoor Athlete' just saw it on the others have bought section on amazon).

I just finished doing the 'Impact Body Plan'. It is a very good total body workout. Balance, strength, flexibility, joint stability (including shoulders), integrated full body exercises, etc. Some of the workouts - including the foam rolling, stretching, and the actual workout - can tally close to 2 hours. For those workouts I just cut the number of sets in each exercise to 1 (instead of 2 to 4) so I could keep my workout's to about 1 hour. You do a pre-test and a post test with this workout and I improved my strength, flexibility and explosive power across the board. The workout includes a fair number of rotational exercises that will translate well to paddling.

One of the key tools in the Impact workouts is a suspension trainer - like a TRX or a Jungle Gym. Of course with a few cam straps, some 3/4" or 1" PVC pipe (for handles), some garden hose (for foot loops) and a bit of time you can build your own for next to nothing (I can provide instructions). This is a great workout tool in general - and you can use it anywhere you have a strong tree branch, pull up bar or anything to hang it from. Add a couple superbands or sport cords and you have a light weight portable gym.

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Old 04-15-2011   #13
rg5hole's Avatar
Durango, Colorado
Paddling Since: 06
Join Date: May 2007
Posts: 450
if you get sore, you can pop a Canadian asprin...I recommend Molson xxx
I've never boated before, but I have posted a lot on Mountain Buzz!
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Old 04-15-2011   #14
JDHOG72's Avatar
Wolcott, Colorado
Paddling Since: 2006
Join Date: Jul 2007
Posts: 432
I second the Impact Body Plan. I just got finished too and the core and shoulder sections of the workouts are perfect for kayaking. I was crushed after some of the workouts specially doing it after powder days. Not too mention that this is the guy that trains the soon to be greatest QB of all times....GO PACK!
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Old 04-16-2011   #15
milo's Avatar
crested butte, Colorado
Paddling Since: 1990
Join Date: Apr 2004
Posts: 698
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.....just wrestle the "bald-headed" champ as often as you can.....i do not recommend trying to wrestle evan stafford just because he is bald....milozadik
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Old 04-16-2011   #16
ACC's Avatar
dropzone, Colorado
Join Date: Oct 2003
Posts: 845
In all seriousness, check out this USA Canoe & Kayak team document about shoulder exercise and put it into practice. Doing shoulder exercises to strengthen the back of the shoulder and rotator cuff muscles (including back paddling on flatwater) is key to balance your shoulders out for kayaking and keep the joint in a good position.
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Old 04-18-2011   #17
Beaverton, Oregon
Paddling Since: 2005
Join Date: Jun 2010
Posts: 569
Solution #2:

Move the Northwest. Go paddling every week, year round. You never fall out of shape!
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Old 04-18-2011   #18
Atlantis, .
Join Date: Dec 2010
Posts: 38
My secret is hyberbolic steroids and red bull. Maximum efficiency.

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