Version française | Members Site
Verdun DBC Training Program
All members of the Verdun Dragon Boat Club are expected to follow the team's training program on their own. The program is a series of weight-lifting exercises to be done two to three times a week along with one or more runs each week. The program is available in the Downloads section of the Members site.
Fitness tests will be conducted several times during the winter and spring to monitor the progress of each team member. The test consists of five components:
- bench press max - determines the maximum weight that can be lifted
- chin-ups - number of repetitions without touching your feet to the ground, full extension of the arms
- bench press lactic - count of the number of bench presses in a two-minute period using a 65-lb weight for men and 45-lb weight for women
- bench row lactic - same as previous except lying face down on a bench the weight is pulled upwards to the bottom of the bench
- 4 km run - time to complete is a measure of cardio fitness
Results of the test will partially determine the team that you will be on and your position in the boat. Other determining factors will be your paddling technique and time trial result.
Use the men's and women's benchmarks to set your fitness goals.
Members wishing to paddle for Adrenaline and Express are encouraged to attend the April spring training camp in Florida.
Up to Top
|
