Power Stroke

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.


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

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

30 power cleans/push presses

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

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

Filed To: Rafting, Strength and Power Training, Endurance Training
From Outside Magazine, Jul 2004

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