Resistance Training and Dragonboating

RESISTANCE TRAINING AND TRAINING PHASES
Training through the year, can be broken down to phases as demonstrated below.  This is subjective and the length and options to the phases is dependant on the sport you are involved in.
The discussion below of gym training routines which work in with the routines are based on the training load.  The training load varies per person and as you improve your load capabilities will increase.  Load (Resistance/Weight) will be illustrated in terms of percentages rather then actual weight or resistance.

Load to use
The load you should use is based on the percentage of the maximum load you can lift or move for one repetition. 

For example, in a bench press, if you can lift 100 kg, then this would be your maximum load (ML) Your reference points for your lifts on the bench press would be based on MAXIMUM LOAD = 100 kg.  If you are asked to train at 60%,  you would be using a weight of approximately 60 Kg.

The training outlined below is based on load/resistance with an approximate load and repetition ratio of:
Of course there are other factors to consider such as your body type and your genetic predisposition to having fast twitch or slow twitch muscles, which may want you to modify your training program. With this in mind, try to keep the training program flexible to meet your body type and your specific needs

Trainings per Week
Most strength and power training programs work on training body parts at least once but no more then twice a week.  This means you can work your whole body once or twice a week, if you work 2-3 body parts per training session.  However  your in-water training and other cross- training sports you may be doing should be taken into consideration, so that you do not over-train. 

1. Off Season Phase
Off season should be down time with lots of rest from main sport, considering cross training with other sports, stretching and other fun forms of exercise. Dragon boat training though optional is still important for focusing on technique.  On water training off-season should be expected to be at 50-80%.  
Diet  and weight should be kept in check, but not critical.  Keeping a low fat, medium carb and high protein diet is the best for off-season.

2. Strength Phase
Strength is defined as the extent to which muscles can exert force by contracting against resistance.  Time or speed is not a critical factor here. This phase is at the beginning of the season and your out of water training should complement your in water training which will involve crate work and strength exercises.  Strength training in the gym should involve strength exercises which focuses on the bigger body parts  (e.g. Chest, back, legs) using low reps  (e.g. 2-6)  at 85-95% ML and longer breaks between each set (1-2 min.).  3-5 sets per exercise and a maximum of 3 body parts per training session.

To stop your muscles from adapting to the training routine you can vary;

  1. Resistance (weights)
  2. Number of repetitions
  3. Number of sets per exercise

Diet should be high protein, e.g. Protein shakes, chicken or meat without fat, tuna or salmon etc. , medium carbs (spaghetti, rice, potatoes) (especially before training or work out) and low fat

3. Power Phase
Power is defined as the ability to generate maximum muscular contraction over minimal time in an explosive exertion of movements. The two components of power are strength and speed. (e.g. 6 paddle strokes at the beginning of a race) Dragon boat training will involve less crate work but an increase intensity of 80-100% ML which will be taxing on the muscles.  To cope with this, and align your out of water training, you should start focusing on power training in the gym.  This requires you to modify your strength training over a longer period of time, with shorter breaks in between.  You should still be lifting relatively heavy, but with less time between breaks.  

Example training routine for power training should be 8-12 reps at 70-80% ML, with 30-60 sec break between sets,  and 4-6 sets per exercise.  You can start including smaller muscle groups in the training routine, e.g. Arms, shoulders and lower legs.  

The diet should still be high protein, with higher carb consumption before training, and keeping it still low fat.

4. Strength Endurance Phase
Defined as the muscles ability to perform maximum exertion continually and consistently over a period of time.  An example of this would be paddling a 200 m race at maximum exertion without decreasing the power. 

Gym training for strength endurance should be similar to in water strength endurance training, which aims to put the muscles under conditions of repeated contraction and fatigue.  Lactic Acid is generated as a by-product of strength endurance; training towards lactic acid tolerance should be in this phase.  

Strength endurance training should involve 10-15 reps at 60-70% ML, working towards 30-40 sec breaks (lactic acid tolerances) between sets, and 5-8 sets per exercise. 

You should be looking at being more muscle specific in your training, focusing more on the muscle groups you use in your sports.  Special training techniques such as pyramid training, supersetting and forced reps helps train the muscles under different but effective conditions

 The aim is to develop muscles that are able to to produce repeated contractions under conditions of fatigue. This requires high repetitions (15+) with light loading (30-50% of 1RM). Appropriate for field sports, rowing and martial arts.

5. Competition Phase
During the competition phase, e.g. 1-2 nights before a Regatta, training should taper right off if not stopped.  Focus should be put more on technique, mind training, flexibility and diet.  A high carbohydrate, low fat diet should be maintained up to the point of competition.  Sometimes called Carbo-loading, this ensures you have adequate fuel for the full day of the Regatta.  Have a good sports drink which contains electrolytes and glucose will ensure you don't get dehydrated and perform at your peak.