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a 3 session split routine for kayak paddlers. 60% focused on kayaking, 40% on general cover and overall strength.
if you can't do more than 2 sessions per week just concentrate on the pull and push sessions. if you can only do one session per week, concentrate on the pull session.
the program is meant to tie in with a periodized training cycle, with:
- accumulation training: 12 to 15 reps
- transmutation training: 8 reps
- realisation training: 4-6 reps
you can vary the number of sets depending on your overall fitness. I would recommend maximum 1-hour of high-intensity work.
Seated Machine Row
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5x15 reps |
rest: 60s
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Dumbbell Deadlift
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4x15 reps |
rest: 60s
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Wide Grip Lat Pulldown
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5x15 reps |
rest: 60s
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T Bar Row
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4x15 reps |
rest: 60s
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Dumbbell One Arm Row
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4x15 reps |
rest: 60s
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Dumbbell Bent Over Reverse Fly
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4x15 reps |
rest: 60s
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Cable Triceps Pushdown
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5x15 reps |
rest: 60s
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Bench Press Machine
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4x15 reps |
rest: 60s
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Kettlebell One Arm Snatch
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3x15 reps |
rest: 60s
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Dumbbell Alternate Hammer Curl
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5x15 reps |
rest: 60s
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Rowing machine shrug
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3x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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4x15 reps |
rest: 60s
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Dumbbell Front Raise
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3x15 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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5x15 reps |
rest: 60s
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Barbell Ab Rollout on Knees
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4x12 reps |
rest: 60s
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Dumbbell Side Bend
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4x12 reps |
rest: 60s
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Hanging Leg Raise
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4x12 reps |
rest: 60s
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Dumbbell Wood Chops
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4x12 reps |
rest: 60s
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Exercise Ball Hip Thrust Bridge
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4x12 reps |
rest: 60s
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Hyperextensions - Back Extensions
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4x12 reps |
rest: 60s
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Cable Wood Chops
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4x12 reps |
rest: 60s
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