......run the BLACK as much as possible, til late november......then ski fast and hard til early spring, then start running the BLACK mid-may......you'll feel better than LANCE ARMSTRONG!!!!!!!!junior ranger420CB.......
Give me a PM if you want a sick work out. This may reduce the number of wise cracks........maybe not. I'll take a picture of my work out chart and send it to you.......... 3-4 days a week 30-45 minutes per day. It does require that you buy a smith machine and a set of weights.
I got into pilates in January because of chronic neck and back troubles. Those are gone and a very happy, unexpected side effect has been a great kayak season. I can't recommend it enough. I thought it would be something I would only do in the winter but I can't stop.
You might also try Yoga For Paddlers on DVD (I think it got positive reviews here last year):
For upper body, try lifting exercises that are the opposite of the motion performed in kayaking in a ratio of about 2 or 3 workouts to 1. Since most kayaking specific motion is using your upper body to pull, when working out, focus on exercises that push like decline, flat, incline and military bench and dumbell presses.
Abs, lower back and anything else that stregthens your core would be good too.
I would look into a regular workout - use dumbells more than plated weights if you can. You should only use a bar in this workout for lunges, squats, and cleans.
Upper /core day 1 - Lower / core day 2 - take day 3 off and repeat. Keep it up over the winter and you will be pleased by next summer.
Here is a very simple workout that will only take 30 min a day.
lats = pull ups
barbell raises front and side
backwards sit ups
leg ext and curles
then work out the core
30 to 45 min a day - google Balco/Barry Bonds for larger than life results.
I am not tryin to knock the top level kayakers but you can tell when a sport has hit the "big time" as all the top athletes will have to work out 3x to 4x or more a week, in order to be in good enough shape to compete at the highest levels. Kayakin is not quite here yet and I hope it never gets there.
I wounder how long it will be until most/all top level kayakers are liftin like a meathead linebacker?
RDNEK, you are in danger of losing your redneck status by telling people you lift. You were supposed to say something like....yeah, 12oz curls while watching NASCAR reruns....just looking out for ya man.
I can attest to JV's offseason REDNECK workout. Huck giant cornices on snowmobile, drink crown, repeat as neccessary unitl spring.
My 2 cents on offseason...I hate lifting weights. I hate "working out" period. If it is not fun like skiing or riding my bike I have trouble getting motivated. A couple of years ago I realized I was getting all shrivled and pasty in the upper body during the winter. So I started doing pushups and crunches. I have no idea if this is any good or not but it helps me a ton and it takes no time or special equipment or hanging out in a gym with local blowhards. I just do 100-150 pushups (with various hand positions and inclines/declines) and 200 crunches every other day. I usually do 25 push ups at a time and 50 crunches at a time. Easy and I have found it to be effective. I don't go through that super sore early season anymore.
The other good one for anyone in the Ark valley or nearby is we hang gates in February and do 1 hour lunch sessions on the gates in Salida twice a week until May. That helps a ton. You don't have to get wet at all and you feel way more on it for early season creek missions.
Yoga, my friends, yoga. Many of you may snicker but I dare you to walk into a yoga studio and take even a beginner class, it's harder than it looks. Not to mention that there are usually some attractive women wearing tight clothes in the classes (yes I am serious about yoga but I am also a single guy). ;-)
You're best best is some sort of hatha/flow yoga style like Ashtanga or Power Yoga. These types of yoga are a constant movement type of yoga (good cardio) with tons of core and pushups becuase of the flows (just like Mike's workout).
Not only will it keep you fit but it will help with balance, flexibility and focus, all applicable to boating.
2 Swill beers (Coors Lite, MGD, Miller Highlife, BudLite, KeyLite, Etc.)
1 Vodka drink of your choice
3 Jack and Cokes
1 Irish Car Bomb
1 Rolling Rock
1 shot Whiskey
1 Fat Tire
Once you're feeling pretty good with this routine, you can add one shot of tequila before each and a nightcap of brandy after each. Also, feel free to insert extracurricular activities wherever desired.
Isn't much of the boating season based upon your ability to outdrink rival crews and still be up early the next morning feeling good and ready to run the shit? You've got to be able to take it no matter how much, how late, or what kind of alcohol is being consumed.
Count you don't drink on Wednesdays?...It isn't called wasted Wednesdays for nothing.
But seriously though...
JMACK and I got a climbing pass to the Boulder Rock Club ( $48 ) a month for students and climbed/bouldered there about 3 times a week until we were completely burnt. It helped our balance and shoulder/back/arm/abs/leg strength. Did some boarding on the weekends and we also spent about 6 hours a week in the pool working on fundamentals and flat water tricks.
When the season came I had no problems and i assume neither did Josh.
We will be that the BRC all winter long if anyone wants to climb with us.
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