Power Stroke

Jul 1, 2004
Outside
Outside Magazine

Flawless paddling technique takes time. But strength and endurance gains can happen in just three weeks with daily training, Monday through Friday. Each session starts with a five-minute warm-up on a treadmill, bike, or rowing machine, followed by a no-weights, low-intensity round of that day's exercises (opposite). Start the regimen with light weights and break up the reps, doing multiple sets to reach the given number (e.g., complete 20 pull-ups in sets of 5-4-4-3-2-2). For the run portion, if you can't get outside, hop on a treadmill, stair climber, or elliptical trainer. Do your circuits "for time," with no rest between exercises. Finish with five minutes of full-body stretching. Each week, strive to beat last week's time, not lift more weight.

[WEEKLY SCHEDULE]

MONDAY
20 front squats/push presses, 20 pull-ups, 15 front squats/push presses, 15 pull-ups, 8 front squats/push presses, 8 pull-ups

TUESDAY
Run hard for 3/4 mile, 20 stiff-legged dead lifts, 20 sit-ups, run hard for 1/2 mile, 15 stiff-legged dead lifts, 15 sit-ups, run hard for 1/4 mile, 8 stiff-legged dead lifts, 8 sit-ups

WEDNESDAY
30 power cleans/push presses

THURSDAY
Complete five circuits of the following workout, resting two minutes between each circuit: 10 pull-ups, 20 push-ups, 30 sit-ups, 40 body-weight squats

FRIDAY
20 dead lifts, 1/4-mile hard run, 15 dead lifts, 1/4-mile hard run, 8 dead lifts, 1/4-mile hard run

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