Whitewater slalom requires a lot of power. Power is a little different from strength. Strength is the ability to perform an action, such as to move a heavy object. Power is the ability to do an action quickly.
We can all pull a paddle through the water. What differentiates boaters is how fast they can pull it through the water (actually, you aren't really pulling the paddle through the water, you are pulling the boat past the paddle).
Here is an excellent article on developing power:
http://www.sport-fitness-advisor.com/power-training.html
The article talks about different methods of developing power, such as strength training, fast resistance training, plyometric training, and ballistic training. Ballistic training involves throwing an object, usually a medicine ball. Plyometric training is quick movements using the body such as jumping down and then jumping back up to develop explosive power. Strength training is resistance training, using weights. Fast resistance training uses lighter weights and the movements are done more quickly to develop power.
All of these methods are effective in developing power. I have also written posts on doing specific power training by holding the boat in place and paddling (in this case, you do actually move the paddle through the water).
Power is also important in our sport because of the constant slowing of the boat for turns and then reaccelerating the boat after the turn. Throughout a slalom course, the boat gets turned, for example in an offset sequence or in an upstream gate. Because the boat only carries a portion of its speed through the turn and loses some speed, it has to be reaccelerated after the turn. This takes power. The harder you can pull, the faster the boat reaccelerates. Thus the need for power in slalom.
Power cannot be developed at the same time as long distance endurance. Any significant amount of long endurance training will keep you from developing your power. Therefore, long endurance training should be minimized or eliminated. Shorter speed endurance workouts such as 60-120 second courses do not prevent you from developing power. Longer endurance sessions should be replaced by shorter endurance training in order to not interfere with power development.
Besides developing the specific power you need for slalom racing, it's important to work on general strength training. Otherwise, there could be muscle imbalances that lead to injuries. Usually it is advantageous to work on general strength training first before moving to power training, such as plyometrics or ballistic training.
Also, be sure to train with the correct form. Instead of concentraing on the amount of weight, concentrate on having quality technique. Straight back, head up, use full range of motion, good posture on every exercise. It's best to use a trainer to show you the proper technique when you start your training.
The article about power is research-based and is well worth reading:
Comments
You can follow this conversation by subscribing to the comment feed for this post.