DRAGONBOAT COACH: Off-Season training: ROOKIE

In this protocol, we will focus on mastering basic exercises and their variations, strengthening weaknesses, and building a solid foundation for further challenges in three blocks with gradual progression.

This protocol was created as a starting line for all strength training enthusiasts, as well as newcomers who want to delve into the secrets and intricacies of performance-oriented training. The protocol will be useful not only for gym-goers but also for active dragonboat paddlers who want to improve their performance potential in the off-season.

The training may seem simple on paper, but adhering to precise parameters, challenging weights, set tempos, and measuring pauses between sets will lead to the desired results.

Goals:

• Building and balancing weaknesses
• Mastering proper movement patterns.
• Increasing strength and building muscle mass.
  

Content:

• 12 weeks of training (3 blocks of 4 weeks).
• 4 workouts per week.
• You can easily increase the difficulty of each training block according to the outlined rules, provided your recovery allows it.
• Different training splits for each block.
• Detailed tabular workout schedule with rising progression. You can print the pages detailing the sessions and bring them to the gym.
• Gradually increasing difficulty that will constantly push you forward.
• Specific Warm-Up

Equipment required

• Barbell + plates
• Dumbells (Kettlebells)
• Power or Squat Rack / + Bench
• Cable Machine or Bands

Training can be easily done at the gym or at home gym.