Читать книгу Paddles Up!. Dragon Boat Racing in Canada онлайн
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The program is designed to improve your strength and conditioning throughout the year so you peak at the end of the season and continue to improve every year going forward.2 With this program, paddlers have seen their bench presses increase more than 300 percent in three years, pull-ups as much as 500 percent, with other lifts and exercises yielding similar results. These workouts can be done by anyone. The program is designed so that you can adapt at your own pace. There are no secrets; the harder you work and the more weight that you try to lift, the faster you will adapt and progress. You need to complete the specified sets, reps and times. The key, again, is to lift the heaviest weight possible for the reps given for a particular exercise. If the program is six sets of eight reps, the target should be within three reps of the given amount of reps on your last two sets. For example, on your 5th and 6th set, the expectation is that you squeeze out a minimum of five reps and a maximum of eight reps using the above example. This is an important rule because the program is designed for neural activation so that the nervous system fires more motor units that recruit more muscle fibres. These, in turn, make you, as a dragon boat paddler, stronger and assist in the ultimate goal of turning your Type IIa fibres into fatigue-resistant powerhouses. The program is periodized with the assumption that the season ends in September and begins in October, and that the big regatta is in August. The goal is identified at the top of each program. A proper warm-up and cool-down of an easy jog or bike ride is needed to get the blood through the muscles for quicker recovery.