Since I am so far behind on writing this month article I thought I would write a generalised gym session for kayakers. I plan to develop an anatomical adaptation training session for athletes involved in kayaking. In particular kayakers who are involved in ocean kayak racing but it can be used easily as an introductory gym session for adventure racers, marathon paddlers or play-boaters. So who are we designing this workout for?
“Ocean Racing is an exhilarating sport encompassing long distance Surfski, Sea Kayak and Sea Touring races. The athlete requires a combination kayak technique, endurance and speed. Some of the most successful Ocean Racers are well-established Canoe Marathon or Canoe Sprint athletes” (ICF 2011).
Tudor Bompa described anatomical adaptation as the foundation on which the other phases of training are based. This phase main objective is not an immediate overload, but rather a progressive adaptation of an athlete’s anatomy. The objectives of the AA phase are focused around "prehabilitation" with the hope of preventing the need for "rehabilitation." (Bompa 2000)
In other words, it will help the athlete’s muscle tissue; ligaments and tendons adapt and prepare the body for the subsequent phases of training by preventing or correcting muscle imbalances. It also helps prevent injuries by progressive overload and readies the body (bone density, muscle fibres etc) for greater loads/ weights and improves muscle coordination and exercise technique. It also progresses the athletes cardio respiratory endurance. (Bompa 2003). The anatomical adaptation phase is based on a general biological adaptation theory. The general biological theory is about adaptation to stress. Since exercise is a form of stress, the theory is expanded to anatomical adaptations. The adaptation phase itself is one part of the cycle in a periodisation exercise program. The stress is represented by overload in this theory when used in a fitness context hence why overload is one of the core fitness principles.
While Bompa and others describe Circuit training, the easiest definition in the broadest sense is from William McArdle, in that Circuit resistance training is attained by;
“Modifying standard resistance training by de-emphasising heavy overload increases exercise caloric expenditure and workout volume, thus improving more than one aspect of physical fitness.” (McArdle 2005)
Standard practice is 4-6 weeks anatomical adaptation, and these mesocycles could continue for up to two years before leading to 8 weeks sports specific hypertrophy which would in turn lead to starting maximum strength training, all of which is conditional on the paddler’s progress. The benefits of completing an Anatomical Adaptation phase of training before the sports specific hypertrophy are a reduced risk of injury, greater stability development, improved range of motion or flexibility development, better movement mechanics, enhanced strength, power and speed and a better foundation for later strength training.
That was the reasoning for the plan and while it is a generalised adaptation circuit, you should as coach do an assessment of the athlete before and after the training block to see where your athlete is deficient and also to see the progress (or not) that your athlete has attained. It also helps to focus the athlete on the task in hand and to give a mental boost to the athlete as they see their progression. So what kind of assessment would I suggest for a bunch of paddler with limited training (gym) background about to embark on their path to paddling excellence?
I would chose to assess the functional upper body strength by way of the Maximum push up test (table 1), as upper body strength is the area some of the athletes needed to address. The erroneous public perception is that all the paddling is done with the arms whereas in fact, kayak racing is a total body sport.
“During kayak paddling, the power developed by the paddler is transferred to the kayak through the application of forces against a foot bar and seat” (Shephard 1987)
This leads me to conclude that while I am assessing the upper body functional strength I will need to include torso rotation and lower body exercises to balance the athletes for competition. It is also necessary to understand the kayaking stroke in order to choose the most appropriate exercises for the resistance circuit.
The Maximum push up test is described by M. Boyle in his book “Functional training for Sports”. (Boyle 2003)
Table 1: Assessment table for the Maximum push up test
Using Boyles maximum number of inverted rows test (Boyle 2003, table 2), would be an excellent chance to teach and correct technique for the inverted row, an exercise that I would use later in the circuit.
Table 2: Assessment table for Inverted rows
Both these assessments of the upper body utilize exercises that work a wide range of muscles including quite a number of the core muscles.
To complete the testing and include some of the lower limb muscles I would consider using the overhead squat test. A very easy test to administer, and yet very technical to evaluate. This is one of the foremost functional screening tests used in a number of mainstream sports.
Aims & Outcomes
The aim of this training session is to build a foundation from which further, more progressive training can be accomplished. This is the anatomical adaptation phase in a periodisation cycle of a kayaking season (post transition phase) or general preparatory phase for strength training (Bompa 2009).
To this end we will set, as the outcomes of this session, the general scope of anatomical adaption training as laid out in Tudor Bompa’s book, “Serious strength training” (Bompa 2003);
• Activate the muscles, tendons and ligaments so that they may better cope with the heavier loads of subsequent training phases
• Restore symmetry to the muscles (muscle balance)
• Prevent injuries through progressive overload and lay a neuromuscular and conditioning foundation which helps decrease injury risk
• Progress the athlete’s cardio respiratory endurance for later phases when the intensity and volume increases.
The equipment required is listed below. Some of the equipment is required for more than one exercise;
- Dry running surface
- Horizontal bar that is locked in place (smith machine)
- Bench
- Swiss ball
- 3kg Med ball (and a 2kg ball)
- Chin up bar
- Small step
- Tennis ball
- Stopwatch
- Gym mat
As part of the safety considerations I will assume the supervision is adequate in so far as a fully qualified coach and fitness instructor will be overseeing the circuit. The use of proper exercise technique is the main stay in preventing injuries. The use of improper technique places undue strain on the athlete’s body and the correct breathing techniques should be instilled from the start so as to be second nature in future phases when greater loads are being used.
The facility should also be safe in that the fire exits are not blocked and that the equipment is of a standard and is maintained in good working condition. The equipment should also be clean and disinfected post use and use of gym mats will greatly assist hygiene. First aid and medical emergency plan (phones etc) should also be inspected before using an unfamiliar facility. Adequate space will also contribute to a safe training environment and a tidy facility will go some way to preventing slips trips and falls.
When doing the inverted row, it is imperative that the bar in the smith machine is locked out and the safety collars fitted (or similar devices on other machines). If you are using a squat rack, do so only if the bar can be locked in place or a fall arrest device is being used.
Adequate non slip footwear is essential for performing the lunge so as to maintain a sure footing. And correct exercise technique, as with all the exercises should be maintained. When using the Med ball, the athlete should be aware if their environment and other users of the space. While a medicine ball (Med ball) weighing 2-3 kilos is appropriate for most people (Giroux 2011), the accepted guidelines are listed in table 3 in relation to the athletes bodyweight.
Table 3: adapted from Functional training for sport page 120 (Boyle 2003)
A fully functional step that will not slip was required for the elevated push up and calf raise.
Training Session
I would recommend to a novice strength training athlete, a simple circuit training program following linear development. Each session will start with a warm up (circa 10 minutes to warm up the muscles sufficiently for training) followed by self myofascial releasing massage (foam rolling), using the table of over active muscles seen in any functional screening that is carried out, then progressing to some flexibility exercises (again especially concentrating on problem areas using exercises such as heel to toe walk, lunge walk & inchworm). This will be followed by circuit based training exercises. I usually plan to use a 3:1 load to unload system for the microcycles. For example I will plan 3 weeks of progression followed by an unload week.
Warm-up:
The purpose of the warm up is that it is of sufficient length to increase the temperature of the muscles while causing minimal fatigue. Muscle temperature rises rapidly in the first 3-5 minutes and reaches a plateau after 15-20 minutes of exercise (Saltin 1968).
Using a standard running track (400m in length) or this can alternatively be done in the gym hall used for circuits on inclement evenings; I initiated the warm up with 1-2 laps of the track with a very gentle jog. This allows the paddlers to commence the session, and to start focusing on the matter at hand, training. After the general loosing of the legs the paddlers ran one lap of the track at medium intensity, less than 60% of perceived effort. This was followed with a gentle stretch of the head and neck muscles. And after stretching the shoulder and some shoulder rotations both forward and backwards, the paddlers ran out 50 metres at 60% of perceived effort and walked back. This finished with an active isolation flexibility exercise of the shoulders and chests muscles (AIF – pectoralis major) as described by Jim Wharton in his book “The Wharton’s Stretch book”. (Wharton 1996)
This should last for approximately 6-7 minutes.
The torso will be mobilised next and the hips, with both clockwise and anti clockwise hip rotations. The paddlers should run out 50 metres at 60-65% of perceived effort and jog back. The Inchworm exercise is then used to warm up the total body.
The hips will be further mobilised with internal rotations heel up and a high knee walk with external rotation. The ankle rotations, both internal and external, along with dorsi and plantar flexions were done at this point. Hip flexibility for seated sports such as kayaking is particularly important.
The paddlers will run out 20 metres at 60-65% of perceived effort and jog back doing the high knees running drill. This is repeated with various drills on the return leg of the 20m. High knee walk can be followed by the overhead lunge walk, Skipping for height, Straight leg swings, toes to heel walk, butt kicks, side shuffling (karaoke) both sides and bounding. The intensity of the 50m run out does not increase above 75-80% of perceived effort.
This lasts for approximately 7-8 minutes.
To finish off the warm up, the paddlers warm up their wrists with some wrist rotations and the scorpion dynamic stretch for the torso and quadriceps. The Y-T-W-L arm movements are then carried out in the supine position. The paddlers can also warm up or pay special attention to any particular muscle or muscle group that has had a recent strain or injury. This lasts approximately 2-3 minutes.
The recovery interval between the warm up and the resistance circuit no longer than 5 to 15 minutes but at least 5 minutes so maintain the muscle temperature (Saltin 1968) and to aid in the resynthesis of phosphorylcreatine stores.
Resistance Circuit
Table 4: Circuit of exercises for kayakers
Following on from the warm up, paddlers are led through each of the exercises described in table 4. The paddlers rest two minutes between sets with the above plan. The tempo described in table one is relatively easy to follow so that the athlete can carry out further circuits without constant supervision. For example the Inverted row is carried out with a two count pull, a one count pause (under tension) and a two count controlled release. The tempo for chin-ups is simply to complete the movement in a controlled manner at a speed comfortable to the athlete. The 15 second rest between exercises is both for recovery and to allow the athletes to move to the next station. The resistance circuit should last 10-12 minutes per set.
The inverted row primarily works the muscles of the upper back, trapezius and latissimus dorsi, the inverted row also works the biceps and shoulder stabilisers as a secondary muscle groups. The inclusion of the inverted row should alleviate any weaknesses in the athletes during the anatomical adaptation phase of training. The upper trapezius is activated in both the pull and recovery phase of the kayak stroke. The latissimus dorsi is also one of the major muscles responsible for the pull phase and it is also active in the exit phase of the kayak stroke. The supraspinatus (a rotator cuff muscle) is the third major muscle responsible for the pull phase of the kayak stroke in that it contributes to shoulder joint stability and counteracts the shearing forces (Trevithick 2005). Chin-ups, which are already included in this circuit should assist in the development of the latissimus dorsi (the prime mover in chin-ups) and the secondary muscles targeted by the chin up, the trapezius, rhomboids, serratus anterior, transverse abdominus, obliques (ACE 2011) and therefore assist with the pull phase of the kayak stroke. Trevithick et al, also concluded that the rhomboid major and serratus anterior muscles played a major role in the exit phase of the kayak stroke (Trevithick 2005).
When we look at the description of the kayak stroke as defined by Jacob et al in their work “Determinants of kayak paddling performance”, we can see that the hip and knee extensors help drive the kayak and initiate the torso rotation. One of the primary aims of the Cook hip lift is to use the glutes and hamstrings as hip extensors (Boyle 2003). The lunge will also assist in building the leg drive and hip extension as the primary muscles used are the transverse abdominus, gluteus maximus, gluteus medius/minimus (abductors), quadriceps, hamstrings and obliques (A.C.E 2011). The supine (back) bridge is another exercise that targets the transverse abdominus, gluteus maximus, gluteus medius/minimus, hamstrings and adductors (A.C.E 2011). It will be progressed to a simple stabilisation exercise when we add the swiss ball as a progression to the next training session.
The calf raises exercise the gastrocnemius, tibialis posterior and soleus muscles of the lower leg and should assist with the power transference from the blade all the way to the foot bar of the boat which we discussed in the first section;
“During kayak paddling, the power developed by the paddler is transferred to the kayak
through the application of forces against a foot bar and seat” (Shephard 1987)
The Russian Twist is a type of exercise that is used to work the abdomen muscles, Rectus Abdominus and Transverse Abdominus by performing a torso rotation motion on the abdomen to simulate the paddling action (Mens Fitness 2011). It is an exercise that promotes both stabilisation and torso rotation and uses the erector spinae as a synergist.
Circuit Progression
The circuit progression can be relatively simple (table 5). The first step in the progression is to add another set. This would increase the time of the workout by another 10-12 minutes. The intensity of the circuit can be increased with the time or repetitions per exercise being increased initially before using the exercise progressions. The inability to maintain form will negate any positive developments in movement ability so it is key, to observe each athlete before they progress to the next level. Each paddler should be made aware of the maintenance of their technique for each exercise is critical and only then can the exercise be progressed to the next level.
Each of the exercises may be progressed in the following manner for future sessions.
Table 5: progression for circuit of exercises for kayakers
References:
Men’s Fitness (2011). "The Russian Twist." Retrieved 17/10/2011, 2011, from https://www.mensfitness.com/fitness/ab-exercises/russian-twist.
A.C.E (2011). "Exercise Library." Retrieved 17 October 2011, 2011, from https://www.acefitness.org/exerciselibrary/190/chin-ups.
Bompa, T. (2000) Periodization of Strength Part 1: Anatomical Adaptation. PTonthenet 1-3
Bompa, T. (2003). Serious Strength Training, Human Kinetics.
Bompa, T. (2009). Periodization, Human Kinetics.
Boyle, M. (2003). Functional training for sports, Human Kinetics.
Giroux, J. (2011). "Throwing Medicine Balls." Retrieved 17/10/2011, 2011, from https://www.performbetter.com/webapp/wcs/stores/servlet/PBOnePieceView?storeId=10151&catalogId=10751&languageId=-1&pagename=33.
I.C.F (2011). "Ocean Racing." Retrieved 12/10/2011, 2011, from https://www.canoeicf.com/icf/Aboutoursport/Ocean-Racing.html.
Jacob, M. (2008). "The metabolic demands of kayaking: A review." Journal of Sports Science and Medicine 7: 1-7.
McArdle, W. (2005). Essentials of Exercise Physiology. Baltimore, Lippincott Williams and Wilkins.
Saltin, B. (1968). "Muscle temperature during submaximal exercise in man." Journal of Appl. Physiology 25: 679-688.
Shephard, R. J. (1987). "Science and medicine of canoeing and kayaking." Sports Medicine 4: 19-33.
Trevithick, B. A. (2005). "Shoulder muscle recruitment patterns during a kayak stroke performed on a paddling ergometer." Journal of Electromyography and Kinesiology 17 (2007) 74–79.
Wharton, J. (1996). The Whartons’ Stretch Book, TimesBooks.
“Ocean Racing is an exhilarating sport encompassing long distance Surfski, Sea Kayak and Sea Touring races. The athlete requires a combination kayak technique, endurance and speed. Some of the most successful Ocean Racers are well-established Canoe Marathon or Canoe Sprint athletes” (ICF 2011).
Tudor Bompa described anatomical adaptation as the foundation on which the other phases of training are based. This phase main objective is not an immediate overload, but rather a progressive adaptation of an athlete’s anatomy. The objectives of the AA phase are focused around "prehabilitation" with the hope of preventing the need for "rehabilitation." (Bompa 2000)
In other words, it will help the athlete’s muscle tissue; ligaments and tendons adapt and prepare the body for the subsequent phases of training by preventing or correcting muscle imbalances. It also helps prevent injuries by progressive overload and readies the body (bone density, muscle fibres etc) for greater loads/ weights and improves muscle coordination and exercise technique. It also progresses the athletes cardio respiratory endurance. (Bompa 2003). The anatomical adaptation phase is based on a general biological adaptation theory. The general biological theory is about adaptation to stress. Since exercise is a form of stress, the theory is expanded to anatomical adaptations. The adaptation phase itself is one part of the cycle in a periodisation exercise program. The stress is represented by overload in this theory when used in a fitness context hence why overload is one of the core fitness principles.
While Bompa and others describe Circuit training, the easiest definition in the broadest sense is from William McArdle, in that Circuit resistance training is attained by;
“Modifying standard resistance training by de-emphasising heavy overload increases exercise caloric expenditure and workout volume, thus improving more than one aspect of physical fitness.” (McArdle 2005)
Standard practice is 4-6 weeks anatomical adaptation, and these mesocycles could continue for up to two years before leading to 8 weeks sports specific hypertrophy which would in turn lead to starting maximum strength training, all of which is conditional on the paddler’s progress. The benefits of completing an Anatomical Adaptation phase of training before the sports specific hypertrophy are a reduced risk of injury, greater stability development, improved range of motion or flexibility development, better movement mechanics, enhanced strength, power and speed and a better foundation for later strength training.
That was the reasoning for the plan and while it is a generalised adaptation circuit, you should as coach do an assessment of the athlete before and after the training block to see where your athlete is deficient and also to see the progress (or not) that your athlete has attained. It also helps to focus the athlete on the task in hand and to give a mental boost to the athlete as they see their progression. So what kind of assessment would I suggest for a bunch of paddler with limited training (gym) background about to embark on their path to paddling excellence?
I would chose to assess the functional upper body strength by way of the Maximum push up test (table 1), as upper body strength is the area some of the athletes needed to address. The erroneous public perception is that all the paddling is done with the arms whereas in fact, kayak racing is a total body sport.
“During kayak paddling, the power developed by the paddler is transferred to the kayak through the application of forces against a foot bar and seat” (Shephard 1987)
This leads me to conclude that while I am assessing the upper body functional strength I will need to include torso rotation and lower body exercises to balance the athletes for competition. It is also necessary to understand the kayaking stroke in order to choose the most appropriate exercises for the resistance circuit.
The Maximum push up test is described by M. Boyle in his book “Functional training for Sports”. (Boyle 2003)
Table 1: Assessment table for the Maximum push up test
Using Boyles maximum number of inverted rows test (Boyle 2003, table 2), would be an excellent chance to teach and correct technique for the inverted row, an exercise that I would use later in the circuit.
Table 2: Assessment table for Inverted rows
Both these assessments of the upper body utilize exercises that work a wide range of muscles including quite a number of the core muscles.
To complete the testing and include some of the lower limb muscles I would consider using the overhead squat test. A very easy test to administer, and yet very technical to evaluate. This is one of the foremost functional screening tests used in a number of mainstream sports.
Aims & Outcomes
The aim of this training session is to build a foundation from which further, more progressive training can be accomplished. This is the anatomical adaptation phase in a periodisation cycle of a kayaking season (post transition phase) or general preparatory phase for strength training (Bompa 2009).
To this end we will set, as the outcomes of this session, the general scope of anatomical adaption training as laid out in Tudor Bompa’s book, “Serious strength training” (Bompa 2003);
• Activate the muscles, tendons and ligaments so that they may better cope with the heavier loads of subsequent training phases
• Restore symmetry to the muscles (muscle balance)
• Prevent injuries through progressive overload and lay a neuromuscular and conditioning foundation which helps decrease injury risk
• Progress the athlete’s cardio respiratory endurance for later phases when the intensity and volume increases.
The equipment required is listed below. Some of the equipment is required for more than one exercise;
- Dry running surface
- Horizontal bar that is locked in place (smith machine)
- Bench
- Swiss ball
- 3kg Med ball (and a 2kg ball)
- Chin up bar
- Small step
- Tennis ball
- Stopwatch
- Gym mat
As part of the safety considerations I will assume the supervision is adequate in so far as a fully qualified coach and fitness instructor will be overseeing the circuit. The use of proper exercise technique is the main stay in preventing injuries. The use of improper technique places undue strain on the athlete’s body and the correct breathing techniques should be instilled from the start so as to be second nature in future phases when greater loads are being used.
The facility should also be safe in that the fire exits are not blocked and that the equipment is of a standard and is maintained in good working condition. The equipment should also be clean and disinfected post use and use of gym mats will greatly assist hygiene. First aid and medical emergency plan (phones etc) should also be inspected before using an unfamiliar facility. Adequate space will also contribute to a safe training environment and a tidy facility will go some way to preventing slips trips and falls.
When doing the inverted row, it is imperative that the bar in the smith machine is locked out and the safety collars fitted (or similar devices on other machines). If you are using a squat rack, do so only if the bar can be locked in place or a fall arrest device is being used.
Adequate non slip footwear is essential for performing the lunge so as to maintain a sure footing. And correct exercise technique, as with all the exercises should be maintained. When using the Med ball, the athlete should be aware if their environment and other users of the space. While a medicine ball (Med ball) weighing 2-3 kilos is appropriate for most people (Giroux 2011), the accepted guidelines are listed in table 3 in relation to the athletes bodyweight.
Table 3: adapted from Functional training for sport page 120 (Boyle 2003)
A fully functional step that will not slip was required for the elevated push up and calf raise.
Training Session
I would recommend to a novice strength training athlete, a simple circuit training program following linear development. Each session will start with a warm up (circa 10 minutes to warm up the muscles sufficiently for training) followed by self myofascial releasing massage (foam rolling), using the table of over active muscles seen in any functional screening that is carried out, then progressing to some flexibility exercises (again especially concentrating on problem areas using exercises such as heel to toe walk, lunge walk & inchworm). This will be followed by circuit based training exercises. I usually plan to use a 3:1 load to unload system for the microcycles. For example I will plan 3 weeks of progression followed by an unload week.
Warm-up:
The purpose of the warm up is that it is of sufficient length to increase the temperature of the muscles while causing minimal fatigue. Muscle temperature rises rapidly in the first 3-5 minutes and reaches a plateau after 15-20 minutes of exercise (Saltin 1968).
Using a standard running track (400m in length) or this can alternatively be done in the gym hall used for circuits on inclement evenings; I initiated the warm up with 1-2 laps of the track with a very gentle jog. This allows the paddlers to commence the session, and to start focusing on the matter at hand, training. After the general loosing of the legs the paddlers ran one lap of the track at medium intensity, less than 60% of perceived effort. This was followed with a gentle stretch of the head and neck muscles. And after stretching the shoulder and some shoulder rotations both forward and backwards, the paddlers ran out 50 metres at 60% of perceived effort and walked back. This finished with an active isolation flexibility exercise of the shoulders and chests muscles (AIF – pectoralis major) as described by Jim Wharton in his book “The Wharton’s Stretch book”. (Wharton 1996)
This should last for approximately 6-7 minutes.
The torso will be mobilised next and the hips, with both clockwise and anti clockwise hip rotations. The paddlers should run out 50 metres at 60-65% of perceived effort and jog back. The Inchworm exercise is then used to warm up the total body.
The hips will be further mobilised with internal rotations heel up and a high knee walk with external rotation. The ankle rotations, both internal and external, along with dorsi and plantar flexions were done at this point. Hip flexibility for seated sports such as kayaking is particularly important.
The paddlers will run out 20 metres at 60-65% of perceived effort and jog back doing the high knees running drill. This is repeated with various drills on the return leg of the 20m. High knee walk can be followed by the overhead lunge walk, Skipping for height, Straight leg swings, toes to heel walk, butt kicks, side shuffling (karaoke) both sides and bounding. The intensity of the 50m run out does not increase above 75-80% of perceived effort.
This lasts for approximately 7-8 minutes.
To finish off the warm up, the paddlers warm up their wrists with some wrist rotations and the scorpion dynamic stretch for the torso and quadriceps. The Y-T-W-L arm movements are then carried out in the supine position. The paddlers can also warm up or pay special attention to any particular muscle or muscle group that has had a recent strain or injury. This lasts approximately 2-3 minutes.
The recovery interval between the warm up and the resistance circuit no longer than 5 to 15 minutes but at least 5 minutes so maintain the muscle temperature (Saltin 1968) and to aid in the resynthesis of phosphorylcreatine stores.
Resistance Circuit
Table 4: Circuit of exercises for kayakers
Following on from the warm up, paddlers are led through each of the exercises described in table 4. The paddlers rest two minutes between sets with the above plan. The tempo described in table one is relatively easy to follow so that the athlete can carry out further circuits without constant supervision. For example the Inverted row is carried out with a two count pull, a one count pause (under tension) and a two count controlled release. The tempo for chin-ups is simply to complete the movement in a controlled manner at a speed comfortable to the athlete. The 15 second rest between exercises is both for recovery and to allow the athletes to move to the next station. The resistance circuit should last 10-12 minutes per set.
The inverted row primarily works the muscles of the upper back, trapezius and latissimus dorsi, the inverted row also works the biceps and shoulder stabilisers as a secondary muscle groups. The inclusion of the inverted row should alleviate any weaknesses in the athletes during the anatomical adaptation phase of training. The upper trapezius is activated in both the pull and recovery phase of the kayak stroke. The latissimus dorsi is also one of the major muscles responsible for the pull phase and it is also active in the exit phase of the kayak stroke. The supraspinatus (a rotator cuff muscle) is the third major muscle responsible for the pull phase of the kayak stroke in that it contributes to shoulder joint stability and counteracts the shearing forces (Trevithick 2005). Chin-ups, which are already included in this circuit should assist in the development of the latissimus dorsi (the prime mover in chin-ups) and the secondary muscles targeted by the chin up, the trapezius, rhomboids, serratus anterior, transverse abdominus, obliques (ACE 2011) and therefore assist with the pull phase of the kayak stroke. Trevithick et al, also concluded that the rhomboid major and serratus anterior muscles played a major role in the exit phase of the kayak stroke (Trevithick 2005).
When we look at the description of the kayak stroke as defined by Jacob et al in their work “Determinants of kayak paddling performance”, we can see that the hip and knee extensors help drive the kayak and initiate the torso rotation. One of the primary aims of the Cook hip lift is to use the glutes and hamstrings as hip extensors (Boyle 2003). The lunge will also assist in building the leg drive and hip extension as the primary muscles used are the transverse abdominus, gluteus maximus, gluteus medius/minimus (abductors), quadriceps, hamstrings and obliques (A.C.E 2011). The supine (back) bridge is another exercise that targets the transverse abdominus, gluteus maximus, gluteus medius/minimus, hamstrings and adductors (A.C.E 2011). It will be progressed to a simple stabilisation exercise when we add the swiss ball as a progression to the next training session.
The calf raises exercise the gastrocnemius, tibialis posterior and soleus muscles of the lower leg and should assist with the power transference from the blade all the way to the foot bar of the boat which we discussed in the first section;
“During kayak paddling, the power developed by the paddler is transferred to the kayak
through the application of forces against a foot bar and seat” (Shephard 1987)
The Russian Twist is a type of exercise that is used to work the abdomen muscles, Rectus Abdominus and Transverse Abdominus by performing a torso rotation motion on the abdomen to simulate the paddling action (Mens Fitness 2011). It is an exercise that promotes both stabilisation and torso rotation and uses the erector spinae as a synergist.
Circuit Progression
The circuit progression can be relatively simple (table 5). The first step in the progression is to add another set. This would increase the time of the workout by another 10-12 minutes. The intensity of the circuit can be increased with the time or repetitions per exercise being increased initially before using the exercise progressions. The inability to maintain form will negate any positive developments in movement ability so it is key, to observe each athlete before they progress to the next level. Each paddler should be made aware of the maintenance of their technique for each exercise is critical and only then can the exercise be progressed to the next level.
Each of the exercises may be progressed in the following manner for future sessions.
Table 5: progression for circuit of exercises for kayakers
References:
Men’s Fitness (2011). "The Russian Twist." Retrieved 17/10/2011, 2011, from https://www.mensfitness.com/fitness/ab-exercises/russian-twist.
A.C.E (2011). "Exercise Library." Retrieved 17 October 2011, 2011, from https://www.acefitness.org/exerciselibrary/190/chin-ups.
Bompa, T. (2000) Periodization of Strength Part 1: Anatomical Adaptation. PTonthenet 1-3
Bompa, T. (2003). Serious Strength Training, Human Kinetics.
Bompa, T. (2009). Periodization, Human Kinetics.
Boyle, M. (2003). Functional training for sports, Human Kinetics.
Giroux, J. (2011). "Throwing Medicine Balls." Retrieved 17/10/2011, 2011, from https://www.performbetter.com/webapp/wcs/stores/servlet/PBOnePieceView?storeId=10151&catalogId=10751&languageId=-1&pagename=33.
I.C.F (2011). "Ocean Racing." Retrieved 12/10/2011, 2011, from https://www.canoeicf.com/icf/Aboutoursport/Ocean-Racing.html.
Jacob, M. (2008). "The metabolic demands of kayaking: A review." Journal of Sports Science and Medicine 7: 1-7.
McArdle, W. (2005). Essentials of Exercise Physiology. Baltimore, Lippincott Williams and Wilkins.
Saltin, B. (1968). "Muscle temperature during submaximal exercise in man." Journal of Appl. Physiology 25: 679-688.
Shephard, R. J. (1987). "Science and medicine of canoeing and kayaking." Sports Medicine 4: 19-33.
Trevithick, B. A. (2005). "Shoulder muscle recruitment patterns during a kayak stroke performed on a paddling ergometer." Journal of Electromyography and Kinesiology 17 (2007) 74–79.
Wharton, J. (1996). The Whartons’ Stretch Book, TimesBooks.