Stand-Up Paddling has some pretty unique movements, hence training with some of these specific movements is going to help your core strength specific to this sport.
The exercises recommended here would be best performed by someone who has already performed basic strength training, has good technique and at least a moderate level of strength for fundamental Lower Body (squats, lunges etc.) and Upper Body (push and pull) exercises. With the right guidance, one could reach this level with 10 to 12 weeks of consistent resistance training.
This session will improve your core strength and stability as well as ensuring you are keeping those fast twitch fibres active to improve your power for the acceleration (start, buoy rounding, catching a wave) components of Stand Up Paddling.
The first two exercises are simply about making sure you are engaging your core (Transverse Abdominals, Obliques, Mulitifidus) correctly before going onto the more challenging/specific movements.
Lying Leg Lowers – Starting position as per the picture, lower one leg, slowly back and then the other. The key is to draw the navel towards the spine and keep even pressure on the hands to ensure the pelvis stays neutral (rather than rocking). 6-8 each leg, twice through.
Bridge and Extensions – Bridge from the floor, engage core and glutes before slowly straightening one knee, return and the other. Keep your hips level throughout the movement. 6-8 each leg.
The four key exercises are then all performed using a cable machine and a chin up bar. The first three of these are all performed engaging your core in a STANDING position and also using your Obliques. Aim to do 8 to 10 per side, a lighter first set (excluding the Garhammers) and then two working sets at a weight you can perform with good technique, ideally feeling like you could only do one or two more reps at the end of the set.
1. Unilateral Cable Press
Adjust the cable to be at the same height as your top hand on the paddle. Adopt the same stance as on your board (having the foot opposite to your working side slightly forward of the other will improve balance), the movement is then similar to other push movements (Bench Press, Push Up etc) but due to the single sided nature you will use a lot more rotation, in fact, engage the core and then initiate the movement from the Obliques.
2. Unilateral Cable Row
Set up the cable to be a similar height to your lower hand on the paddle. Same stance as above. A little less rotation on this one with more focus on engaging the Lats (biggest muscle in the Upper body) and drawing the elbow past the body.
3. Reverse Wood Chops
Technically the most challenging of these exercises. Begin with your feet a little wider than shoulder width and holding the cable handle with both hands, grip the furthest away hand on first. You will be down in a deep Deadlift like position, cable at shin height. Try to be evenly balanced on both feet. Begin the movement opening up the hip and knee angles together before starting the rotation from the torso with a wide arc led by the furthest (from the cable machine) away arm which remains almost straight. Return the oppose way, rotation downwards and then the Deadlift type movement to the bottom.
4. Garhammer Raises
Hanging off the Bar, you will find this potentially as challenging for your shoulder stability as your abdominals. Begin with your upper legs parallel to the floor. Raise them towards the chest breathing out and then lower slowly to the parallel position (remember we are working abdominals more than hip flexors). Anywhere from 8 to 15 would be a good target for this exercise if done with control.
Brendan Erskine is a Personal Trainer and Triathlon Coach based at The Workshop Gym in Birkenhead. He specialises in strength training for Endurance Sports.
Email to: nextlevelcoachnz@gmail.com
Txt or phone: 021 657092
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