Kayaking Pull,Push, Core
Shared By : nickgarner
Frequency : 3 days / week
Day Type : Numerical
Type : Sport Specific
Difficulty : Advanced
Downloads / Views : 0 / 248

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Description

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.

Day 1 Pull
Muscle Exercise Name Timer Reps Sets Track

Back

Seated Machine Row Seated Machine Row 60 sec 15 5 Progress Chart

Back

Dumbbell Deadlift Dumbbell Deadlift 60 sec 15 4 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 15 5 Progress Chart

Back

T Bar Row T Bar Row 60 sec 15 4 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 60 sec 15 4 Progress Chart

Shoulders

Dumbbell Bent Over Reverse Fly Dumbbell Bent Over Reverse Fly 60 sec 15 4 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 60 sec 15 5 Progress Chart
Day 2 Push
Muscle Exercise Name Timer Reps Sets Track

Chest

Bench Press Machine Bench Press Machine 60 sec 15 4 Progress Chart

Shoulders

Kettlebell One Arm Snatch Kettlebell One Arm Snatch 60 sec 15 3 Progress Chart

Biceps

Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 60 sec 15 5 Progress Chart

Shoulders

Rowing machine shrug 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 15 4 Progress Chart

Shoulders

Dumbbell Front Raise Dumbbell Front Raise 60 sec 15 3 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 60 sec 15 5 Progress Chart
Day 3 Core
Muscle Exercise Name Timer Reps Sets Track

Abs

Barbell Ab Rollout on Knees Barbell Ab Rollout on Knees 60 sec 12 4 Progress Chart

Abs

Dumbbell Side Bend Dumbbell Side Bend 60 sec 12 4 Progress Chart

Abs

Hanging Leg Raise Hanging Leg Raise 60 sec 12 4 Progress Chart

Abs

Dumbbell Wood Chops Dumbbell Wood Chops 60 sec 12 4 Progress Chart

Abs

Exercise Ball Hip Thrust Bridge Exercise Ball Hip Thrust Bridge 60 sec 12 4 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 60 sec 12 4 Progress Chart

Abs

Cable Wood Chops Cable Wood Chops 60 sec 12 4 Progress Chart