University of Limerick Kayak Club

Here is a Guide of Gym exercises that are beneficial for kayaking.
These exercise will help with your paddling strength and endurance.

Time of year: All year round
Duration: 12 weeks, break for 2 weeks, continue with lighter loads and faster execution during competition season.
Days per week: 2-3, with at least one day between sessions
Reps: 8-10
Sets: 2-4
Rest in between sets: 1-2 minutes

Most of the exercises Below are easy to do the correct way.

Dumbbell Shoulder Press
http://www.bodybuilding.com/exercises/d ... lder-press


Front Dumbbell Raise
http://www.bodybuilding.com/exercises/d ... bell-raise


Dumbbel lateral Raise
http://www.bodybuilding.com/exercises/d ... r-partials


Plate Twist
http://www.bodybuilding.com/exercises/d ... late-twist


Plank
http://www.bodybuilding.com/exercises/d ... name/plank


Reverse Crunch
http://www.bodybuilding.com/exercises/d ... rse-crunch


Dumbbell Press
http://www.bodybuilding.com/exercises/d ... ench-press


Push Up
http://www.bodybuilding.com/exercises/d ... me/pushups


Dumbbell flyes
http://www.bodybuilding.com/exercises/d ... bell-flyes


Dumbbell row
http://www.bodybuilding.com/exercises/d ... pright-row


Triceps pushdown
http://www.bodybuilding.com/exercises/d ... attachment


Hammer Curl
http://www.bodybuilding.com/exercises/d ... ammer-curl


Squat
http://www.bodybuilding.com/exercises/d ... bell-squat

Where did you get all this from Diarmuid?

Am some website that I can't find and more had it screenshot on my Phone and another one that had crap links of how to do them.

Cool. I've got a program lying around somewhere that I put together with one of the trainers in the arena that I used to use back when I was doing a lot of gym work. I'll dig it out and post it up when I get a chance.

Yeah I'm a smartphone wanker now!

Nice one Keyes!

Other than most dumb phones being indestructible and having a 5 day battery, it's great being a smartphone wanker

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Rotary cuff stretches would be a good one to throw in

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