This conditioning program is designed to help to develop and strengthen the various parts of the body used in canoeing. Each set of exercises has been developed into three successive stages: Mild, Moderate, and heavy.
The Mild Form,needing little or no equipment, develops range of motion and some muscle tone.
The Moderate Form, increases range of motion and develops some strength. The repetitions are increased, and some type of resistance is used.
The Heavy Form, develops a ful range of motion and maximum strength. This form uses the greatest resistance and the largest number of repetitions. These exercises are broken down in relation to various parts of the body.
Hand, Wrist and Forearm:
Mild: Start by squeezing a hand full of modeling clay or similar material, 5-10 repetitions increasing the repetitions as grip feels stronger.
Moderate: Squeeze a rubber or tennis ball increasing 5-10 repetitions increasing the number as strength increases.
Heavy: Use a wrist roller, a round piece of wood 15" long and 4-6" in circumference, (a broken canoe paddle will do), to simulate the throat of the paddle. Drill a hole through the piece at the centre. Put a 4' piece of cord through the hole and tie a knot at one end to keep it from pulling out. (See figure 1)
Hold the Roller in both hands (backs of hands up), with the arms extended, turn the roller away from the body to wind the rope up slowly. Then reverse the process slowly to lower the rope (see fig. 2). Repeat this 10 -20 times (see fig.3) then as strength increases tie a 5lb weight to the end of the rope and increase the number of repetitions and weight as strength improves.
Elbow and Shoulder:
Mild: Do pushups while kneeling (see fig.4) For more strength push up and lower the body stopping at various positions (see fig. 5).
Moderate: Do regular pushups 10-30 times as strength improves, stop and hold at various positions.
At various levels of static contraction. These variations will increase your ability to brake and hold the canoe (see fig.6). Do several pushups with your feet on a low stool or the 1st or 2nd step of a staircase (see fig. 7).
Total Shoulder - Basic Shoulder Routine
Mild: The following exercises with no weight and 5-10 repetitions.
Moderate: The following exercises with 5-7 lb of weight and 30 repetitions (3 sets of 10)
Heavy: the following exercises with 10 lb of weight and 50 repetitions.
Exercise 1: Start in a standing position with arms and hands at sides. Swing both arms forward up to a position parallel with the floor but not above the shoulder. Then slowly return them to your sides (see fig.8).
Exercise 2: Assume a military stance (feet 12") apart. Raise arms out to the sides to shoulder level, parallel to the floor, palms down then slowly return them down to your sides(see fig. 9)
Exercise 3: Bend over forward at the waist and place hands on knees. Then let your arms hang down relaxed under your shoulders. Pull your arms up along side of your body. It is very important that your arms don't fly out away from the body. Slowly return to the starting position (see fig. 10)
Exercise 4: Lying on your back on the floor, with your arms outstretched forming a "T" assume a starting position. Bring both arms up parallel and at right angles to the floor, keeping the elbows straight. (See fig. 11). Then slowly lower to the starting position.
Exercise 5: Assume a starting position by lying face down on a table or bench. This can also be done with the chest resting on the seat of a chair and kneeling on the floor. At right angles to the spine, from the shoulders let your arms hang down, keeping the elbows straight, Raise the arms outward to shoulder level and slowly lower (see fig. 12)
Shoulder Girdle and Upper Back
Mild: Standing in military position, without weights, pull the shoulders up and roll forward, and let them down to the starting position (see fig. 13).
Moderate: Same as mild but with 5-10 lb in each hand.
Heavy: Same as mild but with 25 lb in each hand, then use barbell. The basic exercise remains the same.
Total Back
Mild: On your hands and knees in a swayback position, raise your back up like an angry cat then lower (see fig. 14)
Moderate: Lying on the floor face down raise your arms and legs and lower. For further development keep your arms and legs raised and rock on your stomach. For a variation, rase opposite arm and legs then reverse (see fig. 15)
Heavy: Assume a face down position, with your waist, hips and legs on a table or bench and arms in a pushup position on the floor. Have someone sit and hold your legs down or tie them. Placing your hands behind your head raise your head and shoulders as high as possible, then return slowly and repeat 5-10 times (see fig. 16 ).
