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The key is to determine what your strengths and weaknesses are by testing all physical parameters and training accordingly. Training programs that have been designed in this chapter will allow all beginner and elite dragon boaters to excel with high-intensity training. This is because there is evidence that muscle fibre types, specifically Type IIb, can be changed into Type IIa with proper training. Conditioning can improve personal performance.

This finding is important in the dragon boat world. You can train the fast-twitch, strong, powerful fibres to operate under both anaerobic, as well as aerobic, situations and create highly efficient power endurance muscle fibres.

TESTING

Before the specifics of training are outlined, a brief testing regime with some standards has been put together for reference and comparison.

Testing

BW = Body Weight

R/L = Right/Left

Multistroke = Ergometer

TRAINING PROGRAM

Finally, what you have been waiting for — how to get better on the water by training hard off the water. Before piecing together the perfect program, you must understand your goals and the goals of your crew. Look at the season to come and schedule accordingly. Consider all the regattas, training camps, on-water practices, et cetera, so that the dry land strength and conditioning program can guarantee that you and your crew are strongest and fittest by the final regatta of the season. Too often, paddlers and coaches train hard all winter to peak at the start of the season as opposed to the end of the season. And, paddlers make great strength gains in the winter, then neglect strength training through the spring and summer months, only to start at their same strength level come the following year.