'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.