This is one of my favorite sport-specific programs we do but it is always hard to get the kayakers in and to commit to training. Kayaking can be hard on your body especially whitewater kayaking. It is super important to strengthen your shoulders and core. Also, loosen and strengthen the glutes your back and hips take a lot of stress sitting in a boat. This program is an example of one of our kayak sessions. This incorporates some upper body endurance and strength followed by overall strength and stamina.
Warm-Up
- 3 rounds
- 10x squats
- 10x sit-ups
- 10x push-ups
6 rounds
- 6x elevated bent row on a bench
- 4x clap pushup
- Lat stretch
6 rounds
- 6x kettlebell front squat
- 10x wtd situp
- Pigeon
6 RFT
- 20x step-ups
- 4x pullups
- 6x jingle jangles
- 6x box jump
- 6x push press
- 10x Russian triangle
2 rounds
- 30 clams each side
- Band walk
