Kayaking and SUP: Coaching Ideas and Workouts



Paddling a rise up paddle board (SUP) or a kayak is an exhilarating solution to get a whole exercise whereas interacting with nature.

The next coaching information is designed that will help you concentrate on essentially the most important facets of health for finishing a paddling journey: cross-training and energy coaching.

As at all times, make sure to seek the advice of along with your physician earlier than beginning any new coaching routine.

Heat-Ups and Stretching for Kayaking and SUP

Constantly performing a dynamic warm-up previous to paddling and strength-training exercises prepares the first muscle tissue and strengthens the supportive stabilizing muscle teams.

Spend 2–5 minutes on energetic stretches that take the physique by means of motion patterns much like among the extra intense actions to comply with. Examples embrace lunging with a torso twist, aspect bends, and straight-leg strolling kicks.

After paddling and energy coaching, do a couple of static stretches to elongate and loosen the main muscle teams you’ve labored. Work your means by means of stretching the massive muscle teams used in the course of the exercise such because the chest, hamstrings, hips flexors, and trunk. Do every stretch 1-2 occasions, holding for 30–60 seconds.

Cardio Cross-Coaching for Kayaking and SUP

Along with the muscular endurance necessities of paddling, that are finest developed by means of focused health coaching and precise time in your craft, growing a strong cardio health basis is important for protecting you energized all through your session.

The most effective cross-training exercise for paddling, bar none, is swimming. Each lap and open-water swimming present substantial cardio and paddle-specific muscular endurance conditioning (core, higher again and legs) that interprets on to extra environment friendly paddling. Swimming has the additional advantage of making ready you for potential aquatic mishaps.

Jogging, path climbing and mountain biking, although much less particular than swimming, are additionally superb cross-training actions. These leg-dominant cardio conditioning actions assist the lower-body calls for of paddling and offer you a powerful basis for correct paddling approach.

Energy Coaching Workouts for Kayaking and SUP

Like all bodily demanding leisure actions, the repetitive nature of paddling poses a possible danger to each the leisure and the extra hardcore paddler. The commonest overuse damage in paddling is irritation within the decrease and higher again as a result of repetitive stress of ahead bending whereas rotating the torso.

Use a full-body resistance coaching routine, 1–Three occasions per week, that fortifies the prime movers and strengthens stabilizing muscle tissue which can be important for good paddling approach and posture.

This pattern exercise is particularly designed that will help you put together for the stresses of paddling. It may be accomplished earlier than quick cross-training periods or be the only real health concentrate on sure days.

Start by doing this exercise 1–Three occasions per week, with a minimal of 48 hours between periods. Begin with 2–5 minutes of sunshine cardio exercise like jogging or leaping rope with the intention to correctly heat up.

Carry out 2-Three units of 15 repetitions of every train, with solely average resistance to begin. As you change into extra snug with the workouts, you may step by step enhance the resistance and reduce the variety of reps to develop extra energy.

Single Leg Squat with Single Arm Center Row (resistance band)



  • Start in a standing place with the left arm holding one deal with of a resistance band with arm bent right into a rowing place subsequent to the rib cage.
  • Maintain shoulders broad and trunk tall all through the train.
  • Inhale as you descend right into a single leg squat on the suitable leg, extending the left arm out.
  • Exhale as you stand again up from the only leg squat and row the suitable arm again to the beginning place.
  • After finishing 15 reps utilizing the suitable leg and left arm, change sides after which take 30 seconds of relaxation earlier than shifting to the following train.

Chest Fly (resistance band)



  • Start by wrapping the middle of a resistance band round a safe anchor level that’s at chest top.
  • With legs in a staggered stance, face away from the anchor level and place about 80% of the physique weight into the entrance leg.
  • Holding a deal with in every hand, with the band prolonged beneath the arms, consider a broad bear hug as you deliver the resistance band handles across the entrance of the chest.
  • Inhale as arms open, exhale as arms squeeze in.
  • In your subsequent set, change to the other leg in entrance. Then, relaxation for 90 seconds earlier than shifting on to the following train.

Hip Hinge with Kettle Bell

  • Start with ft hip-width aside, holding the kettle bell in entrance of the physique with each arms.
  • Shoulders are packed in and down all through the train, and chest is broad.
  • Press firmly into the bottom from the heels and midfeet and create a tender bend within the knees.
  • Inhale as you hinge ahead from the hips, protecting the again straight and neck in a impartial place, and exhale as you rise again as much as standing.
  • Full your repetitions and take 30 seconds of relaxation earlier than shifting to the following set or train.

Hay Baler with Medication Ball



  • Kneel on the bottom with knees about hip-width aside. Start with the medication ball prolonged over one shoulder, with a slight rotation by means of the trunk.
  • Inhale as you decrease the medication ball down and throughout the physique towards your hip, and exhale as you increase it up and throughout the physique over the other shoulder.
  • Keep size within the torso all through the train; don’t spherical out decrease again.
  • Full your repetitions on the primary aspect after which swtich to the opposite aspect. Take 30 seconds of relaxation earlier than shifting to the following train.

Wooden Chop with Resistance Band



  • Start by putting a resistance band round a safe anchor level above head top.
  • Take into consideration the trunk doing the vast majority of the work for this train, as an alternative of your arms and shoulders.
  • Greedy the free deal with, face perpendicular to the anchor in a quarter- or half-squat place.
  • Maintaining the arms straight, inhale whereas rotating barely up and towards the anchor level, and exhale whereas rotating down and away.
  • Full 15 reps and change sides. Relaxation for 90 seconds earlier than shifting on to the following train.

Step-Up with Lateral Elevate



  • Begin with one foot planted on a field or step.
  • In a single fluid motion, step all the best way up, extending the trailing leg laterally, straight out to the aspect.
  • Drive up largely from the heel and midfoot of the entrance leg. Inhale as you step down off the step, and exhale as you step up.
  • Repeat on the identical aspect for 15 reps after which change sides. Take 30 seconds of relaxation earlier than shifting to the following train.

Pull-Down with Resistance Band



  • Dealing with the anchor level, safe the resistance band at or simply above head top.
  • Hinge ahead from the hips and keep an energetic core all through the train.
  • With arms prolonged straight above the pinnacle, maintain every deal with and pull the resistance band down with straight arms towards the thighs.
  • Full your units and take 30 seconds of relaxation earlier than shifting to the following train.

Skater with Uppercut



  • Hopping laterally, touchdown on the surface foot, deliver the other arm up and throughout the chest as if doing an uppercut punch.
  • Take into consideration the punches coming from the twisting of the torso (not pushing along with your arms).
  • Repeat on the opposite aspect. Full 15 reps on all sides.
  • Relaxation for 90 seconds earlier than shifting on to the following train.

Core Coaching Workouts for Kayaking and SUP

Novice paddlers usually inaccurately assume that the muscle tissue of the arms and shoulders are the first physique components liable for locomotion in paddling. Though each actually have a task in paddling, you’d be nicely served by growing rotational energy within the torso and muscular endurance within the legs and the higher again.

These are the muscle tissue that drive correct stroke mechanics in kayaking and SUP and which can be important to environment friendly and sustained propulsion. Carry out 1–Three units of 15 repetitions of every train.

Stability Ball Crunch with Twist



  • With the steadiness ball below the hips, lean again barely, with the arms behind the pinnacle and elbows out large.
  • Knees and hips ought to stay regular all through; rotation ought to happen from the waist as your crunch upward.
  • Take into consideration elevating your chest up towards the ceiling with every repetition, not considerably bending from the higher again and neck.
  • Inhale as you decrease your physique, and exhale as you crunch up.

Stability Ball Bridge



  • Head and shoulders must be securely anchored on the ball with hips up in a tabletop place.
  • Descend the hips slowly. Knees ought to stay over the ankles all through, not drifting ahead and again.
  • Deal with coming all the best way up and pausing on the high of every rep to totally have interaction the glutes.
  • Inhale as you decrease your hips, and exhale as you increase hips up.

The nonprofit American Council on Train (ACE) educates, certifies, and represents greater than 53,000 health professionals, well being coaches, and different allied well being professionals.

This publication shouldn’t be supposed to offer medical recommendation on private well being points, which must be obtained instantly from a doctor.


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