<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">When conditioning with weights, configure the number of sets and number of repetitions per set according to the number of strokes in your paddling series. For example, if your stroke strategy calls for two series of 20 power strokes, set your weight training exercises to 20 repetitions per set and perform two sets per exercise. If you find it difficult to complete the same number of repetitions as you have for paddling strokes, you are lifting inappropriate weight - try lowering the weight. On the other hand, if you are not feeling any resistance while lifting or, after completing the repetitions and sets, you are not sweating even a little bit, your weights are too light - try incrementing the weight.- Dragon boat training techniques</div>
This seems logical.
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">A dragonboat race requires a sustained, near-maximal explosive output for between 1 and 4 minutes.</div>
This helps identify exactly what you are trying to improve for those like myself who didn't think dragons even had boats much less a sport dedicated to racing them
.
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Primary Muscle Groups
Free Weight Exercises Calisthenics
Back
Back muscles are used in the "pull water" phase
Bent-over dumbbell row, Bent lateral dumbbell raise Pull-up, Chin-up (Reverse-grip pull-up)
Shoulders
Emphasis: lateral and front shoulders
Front shoulders are used in the "reach" phase and the "catch" phase
Shoulder muscles are also used throughout all paddling phases to keep your paddle as vertical as possible against the side of the boat (aka. the "gunno"
for maximum propulsion
Lateral overhead dumbbell raise, Front dumbbell raise, Seated inclined front dumbbell raise, Military Lift Push-up, Lateral arm rotation
Abdominals
Emphasis: upper and oblique
Upper abdominals are important in the "reach" and "catch" phases, as you lean forward
Oblique abdominals are used as you rotate your torso repeatedly and as you lean outside to keep your paddle vertical throughout all paddling phases
Standard and oblique crunch exercises while holding dumbbells or weight plates Sit-up, Reverse crunch, Trunk rotation, oblique crunches
Hips
Hips are used throughout all paddling phases as you lean forward and pull back repeatedly
Sit-up, Kick-up, Leg/butt lift
Thighs
Thighs are used in the "pull water" phase as you push with your legs
Squat, Lunge, Step-up Lunge, Step-up
Chest
Chest muscles are used during the "reach" phase as you bring the paddle to the front after pulling it out of the water
Standard bench press, Inclined press, Declined press, Dumbbell fly Push-up
Secondary Muscle Groups
Biceps
Hammer curl, Concentration curl
Pull-up, Chin-up
Triceps Bent-over triceps kickback, One or two-arm dumbbell extension, Lying cross-face dumbbell extension Push-up, Dip
Neck & Trapezius Dumbbell shrug Neck rotation </div>
And here we have a break down of muscles used ect.
As I tried to give myself a quick internet education on the sport of dragon boat racing a few things kept coming to mind as I researched.
1) This sounds FUN
2) This definitely sounds like an aerobic event and utilizing strength training from a circuit training approach seems as if it would give the most carryover to the sport.
3) I noticed a lot of 8-12 rep/2-3 set recommendations for dragon boat strength training and also that exersize selections were no different than a general (non-dragon boat training routine)
4) of course the obvious movements that come to mind are rows but after reading the muscles used on each of the four phases of a stroke I just kept thinking - If it was me I'd be prioritizing deadlifts as my main power/strength focus (low reps/high sets/ high%age1RM) and circuit training higher rep GPP mentality for the rest of my movements.
Of course I didn't even know what dragon boat training was till yesterday so it's unlikely that any advice I have isn't goin to be "re-inventing the wheel" so to speak compared to people who actually race.
