Resistance Training Strength Exercises
The below exercises are resistance training exercises that you can add to your training program to improve your strength. Most of these exercises are related to dragon boat paddling, involving the core, back, shoulders and biceps.
Please make sure you warm up properly before doing these exercises and start with lighter weights until you get use to the resistance. Make sure you discuss these exercises with your coach or personal trainers and have some one available to spot you.
Strength: 3-5 sets of 2-6 reps (1-2 min recovery between sets)
Power: 3-5 sets of 6-15 reps (1 min recovery between sets)
Endurance: 3-5 sets of 15+ reps ( 1-2 min recovery between sets)
Strength training should be done at least 2-3 times a week progressively to be effective.
Please make sure you warm up properly before doing these exercises and start with lighter weights until you get use to the resistance. Make sure you discuss these exercises with your coach or personal trainers and have some one available to spot you.
Strength: 3-5 sets of 2-6 reps (1-2 min recovery between sets)
Power: 3-5 sets of 6-15 reps (1 min recovery between sets)
Endurance: 3-5 sets of 15+ reps ( 1-2 min recovery between sets)
Strength training should be done at least 2-3 times a week progressively to be effective.
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Bench Press
This guide to the barbell bench press will teach you the correct technique for this popular exercise. The bench press targets the pectoral muscles and can be done in a variety of different ways to work different areas. This video will break down the basic technique, remember it's always good to have a 'spotter' when you are performing this exercise.
This guide to the barbell bench press will teach you the correct technique for this popular exercise. The bench press targets the pectoral muscles and can be done in a variety of different ways to work different areas. This video will break down the basic technique, remember it's always good to have a 'spotter' when you are performing this exercise.
Shoulder Press
The Dumbbell Shoulder Press is a good starting point for beginners, because it eliminates issue of body control that exists in the standing shoulder press but it's nonetheless a little more complex than using a shoulder press machine as it requires your shoulders to work harder in order to stabilize your arm movements.
Barbell Bentover Rowing
The Bent Over Row is an exercise that tones and strengthens the lattissimus dorsi, the largest muscle in your back. Watch the video carefully ascorrect technique is really important- thanks for watching!
Dead Lift
The Back Squat is one of the most popular exercises for working your legs, training not only your upper legs, but also the muscles in your lower legs and glutes. The added weight of the barbell increases the intensity of a regular squat, so this exercise is ideal if you want to strengthen and tone your lower body.
Squats
The Back Squat is one of the most popular exercises for working your legs, training not only your upper legs, but also the muscles in your lower legs and glutes. The added weight of the barbell increases the intensity of a regular squat, so this exercise is ideal if you want to strengthen and tone your lower body.
One Arm Dumbbell Row
The One Arm Row is one of the best exercises for really focusing on your back muscles and also works your biceps too. Unlike many other exercises that work the back, the one arm row targets muscles from the top to the bottom of your back, this guide will show you how to safely perform this exercise.
Pull Ups
The Pull Up is an alternative body weight exercise to the regular chin up, working the muscles in your back as well as your upper arms.
Upright Rowing
This guide will show you how to perform the upright barbell row. This exercises focuses on your shoulders and muscles around your neck. Due to its unconventional movement pattern, this exercise is really effective at targeting muscles that are often overlooked and when used in conjunction with other shoulder exercises this offers a great workout.
