Dragon Boat Training Workouts

We use the best and latest information from Sports Science to create integrated programs to produce the required training effect that will benefit your Dragon Boat Performance.

Your workout pathway takes into account your selections in the Competitive and Event Selection Guide.

You can incorporate elements of this pathway into your current activity or use it as the foundation of your training activity.

All the workouts provided fit into a seasonal plan, relevant to your selections, that steps your preparation from attaining one set of benefits and then using that foundation to attain the next set of benefits.

Like stacking building blocks upon each other the seasonal plan stacks workout benefit upon workout benefit in an integrated and coordinated way so that your preparation is both safe and scientifically based for optimum performance.

Workout delivery

Prior to the commencement of each month you receive the conditioning workout plans sent to you by the Dragon Boat Performance Leader team.

These workouts cover all conditioning elements needed for paddling including aerobic, anaerobic, endurance, strength and power benefits.

You use your InfoLink site to view all the detail of the workouts which includes photos or streaming video of each resistance exercise as well as full instructions and technique tips.

The resistance workouts provided use varying levels of equipment, including no equipment workouts. The example shown here uses inexpensive exercise bands.

You are not limited to using just these workouts as you can make your own or select from others within your InfoLink.

Seasonal Conditioning Commencement

Just as you build from one block of benefits to the next within a season you can benefit greatly from commencing your next season preparation by using a maintenance period at the conclusion of your current season.

This way you build the benefit of one season onto the next. This is also a sound move from the perspective of your general health and wellbeing.

During the seasonal plan, depending upon your Competitive and Event Selection you may use programs that provide the following benefits:

Aerobic conditioning

• Low aerobic: Used as active rest or maintenance aerobic activity
• Aerobic: For the development of your aerobic energy system
• Vo2Max: For the advanced development of your aerobic energy system

Anaerobic conditioning

• Lactate tolerance: For the advanced development of the buffering response in your muscles.
• Lactate production: Combining the training effect of lactate production and removal
• Power: The development of paddling power in a repeatable training format.
• Speed: The development of paddling speeds greater than current race pace in a repeatable training format.

Resistance

• Endurance: Reduces the level of muscular fatigue
• Strength: Improves muscular strength as well as conditioning ligaments and tendons. Also a foundation for Power generation.
• Strength Advanced: Advanced muscular adaptations allowing greater force production. A foundation for advanced Power generation.
• Power: For the production of force at higher paddling speeds for increase boat speed.