Build Strength and Endurance for Kayaking or Canoeing

My wife and I are going on a canoe trip this summer, and to prepare, we shot this video showing some exercises you can do to train for a canoe or kayak trip this summer.

What you need:

Weighted Pole – 8 to 10 lbs. is recommended.
Stability Ball
TRX

The Workout: Click Here to download this workout

The goal is to build strength as well as muscular endurance, so we’ll do a high number of reps for each set.  Start with 3 sets of 12 reps, and as you advance increase the reps to 15 for 3 to 4 sets.

Stability Ball Rows – Sit on the stability ball, and hold the weighted pole in an overhand grip.  Perform a rowing motion on both sides, really focusing on pulling from the your upper back (lats).

TRX Row – Facing the anchor point of your TRX, start in a position elbows bent and the with the handles pulled to your chest.  Walk forward until you get to a point where it is difficult to hold.  Slowly lower your body backwards while keeping a plank position.  Keep your shoulder blades pulled together as you lower so that your shoulders to not become protracted (pulled out).  Pull yourself back up into the start position.

TRX Pushup – Start facing away from your anchor point, and while holding the handles, raise your arms with elbows locked, and lift your hands to shoulder height.  Walk backwards a few steps.  Lower yourself by bending your elbows, coming down into a pushup position.  You should be lowering your whole body and maintaining a plank position, not bending at your waist.

Shoulder Pull – Facing the anchor point, lower your body at a slight angle while holding the TRX handles.  Your arms should be straight and shoulders should be pulled back.  Lift your arms overhead while keeping your arms straight, pulling your body back up into a standing position.

Incorporate this program into your back and shoulder day, or make it perform twice per week.  You’ll be ready for whatever the river brings!