Ron Lugbill Whitewater Slalom Racing Blog

polarized training

Polarized Training

Polarized training refers to alternating between doing training at high intensity and doing training at low intensity, without doing much or any medium intensity work.  Here is a link to a summary of a study where they had different groups of athletes doing different types of training, low-intensity, high-intensity, anaerobic-threshhold training, and polarized training:

http://www.joefrielsblog.com/2014/10/polarized-training-update.html

Part of the reason that the polarized training works well is that you are fresher for the high intensity sessions.  The low intensity sessions work essentially as active recovery so you recover from the high intensity work and are fresh and able to go fast at the high-intensity sessions.

However, for slalom racing, I do not advocate doing low-intensity sessions on gates, such as doing slow loops.  It's better in my opinion to do straight-ahead paddling for low-intensity sessions, since if you do gate, you might be learning the wrong techniques.  There are techniques for going fast and techniques for going slow, and the slow paddling might interfere with your gate technique.

I prefer doing the low-intensity work out of the boat, such as slow jogging.  Running or cycling or swimming use larger muscles groups in the legs and buttocks and entire body and therefore do more in terms of getting the blood circulating.  Also, it's a real rest from paddling so you are fresh and ready to go for the next hard session.

But the mistake most people make is to go too hard on the low-intensity days.  They make it into a medium-intensity workout.  Then, they don't get adequate rest and they aren't as fresh for the next high-intensity workout.

Not many people train using polarized training.  Some do all high volume, low intensity training.  Others do lots of medium-intensity training.  Some do all fast training.  It may vary depending upon each individual.  But there is some research to support the concept of alternating between doing high-intensity training and low-intensity training and avoiding medium-intensity workouts.

Here is a link to the article about polarized training:

http://www.joefrielsblog.com/2014/10/polarized-training-update.html  

early diversification better than early specialization

Early Diversification Better Than Early Specialization

Some parents want their children to be prodigies, and feel that this will get them a leg up on their competition by specializing in one sport early.  Instead of early specialization in one sport, it's better for the youngster to learn lots of different sports in their pre-pubscent years.  Here is a link on the topic:  http://www.sciencedaily.com/releases/2013/04/130423172601.htm

Rather than just paddling all the time, children should be encouraged to learn a variety of sports and movements.  If they have a base of lots of different sports, new movements will come easier.

Some people misinterpret this to mean that the child should have a large base of aerobic, cyclical training, such as going for long distance bike rides or runs every day.  However, the movements are very limited, rather than being multi-faceted.  Running and biking are great exercise and good for kids, but if they are done exclusively for long periods, the child might be missing out on other movements, such as in sports like basketball, soccer, tennis or gymnastics, where the movements are varied. 

Learning a variety of movements is important because then a child can later pick up new movements more easily.  And some of the play should be free play or play with other children so that the child can experiment with movement, and not always be told what to do.  However, instruction in proper technique in sports is important, but there should also be a fun aspect to sports.

Children should be exposed to a variety of sports and play sports they enjoy, but doing just one sport year-round intensively can wait until after the child reaches puberty around 14 or 15.  Doing multiple sports helps also with injury prevention.  Just using one set of muscles exclusively does not develop the opposing muscles and can lead to muscle imbalances, and therefore injury.

And children need to have fun and play.  Most children are mainly interested in sport for fun, not for some long-distant goal.  If the coach or parent and the child have different goals, this may create some conflict and make it less fun for the child.  The child does not need to have any adult pressure to win. 

Every "failure" is in fact a learning experience and everyone should keep this in mind.  Mistakes are just opportunities to learn to do better next time. 

One of the most important aspects of youth sports is friendship.  The coach should facilitate a good group atmosphere, so the athletes will want to come to practice.  If the child has to leave his friends to come to practice, he won't be motivated.  But if he knows he will see his friends when he comes to train, he will want to come every time.  So, while individual practices are good for learning technique, group workouts are necessary for motivation.

Anyhow, young children paddling is great, but don't forget to have them do a dozen other sports also, so they become athletes, not just boaters and so they enjoy a variety of activities.  Sports should be fun, especially for children.

dryland speed training workout

Dryland Speed Training Workout

Speed training with weights is a way to peak an athlete.  You simply move a lighter weight, from 25%-55% of 1 rep. max. very fast for a certain period of time and try to do as many reps as possible during that time.  Or, you can do a certain number of reps and have someone time you on it. 

The bar speeds on speed training are very fast, much closer to the speed of movements in a slalom race.  So, it is very specific resistance training.   It is helpful so that you can continue resistance training close to race time, yet not do slow movements that might make you slower in the boat.

One drawback of speed training with weights is that there is momentum on the bar so that you don't work the full range of motion to the same degree.  So, I like to combine speed training with plyometric training so that the full range of motion is developed.

If your sets are less than 15 seconds or 15 reps, you are working on speed.  If you do 20-30 seconds or 20-30 reps, it's more speed-endurance training.  They are both important elements in our sport, so you can do both speed and speed-endurance, either during different months or on different days.

As always, it's important to maintain proper form, even though you are moving very fast in a violent manner and you are being timed on your weight training.  Actually, I try to use bodyweight exercises, rather than weights as much as possible, because then you are developing the core as well.  For example, the push-up is in a plank position and works the core as well as the shoulders, chest and arms.

Here is a sample dryland speed training workout:

1. warm-up.  Do some easy running, alternate toe touches and burpees for 2-3 minutes.

2. clap push-ups.  5 reps.  1 set.  1 minute rest.

3. push-ups.  timed for 15 seconds.  See how many you can do in 15 seconds.  3 sets. Have a partner time you and if you don't use the full range of motion or have bad technique, the rep doesn't count.  1 minute rest.

4. inverted rows. aka horizontal pull-ups.  timed for 10 seconds.  See how many you can do in 10 seconds.  3 sets.  1 minute rest. have a partner time you and if you make a technical error, the rep doesn't count.

5. squat jumps.  5 reps.  1 set.   1 minute rest.

6. squats.  15 seconds.  3 sets.  timed to see how many you can do in 15 seconds.  You have to go down to parallel with the floor or else it doesn't count.  1 minute rest.

7. abs.  1 set each of a variety of ab exercises.  bird dog.  superman.  side planks.  bicycle crunches.  These are timed to see how long you can do each exercise.  Don't go fast, just see how long you can do each exercise.

8. running sprints.  40 meter sprints.  5 intervals.  2 minutes rest between each one.  timed.

9. warm-down.  Walk for 10 minutes and do some easy stretching.

This is an excellent way to work-out in the season and to peak.  You will be used to doing fast movements, so your body will be used to going fast instead of slow.  You can do a month of dryland speed training after you have developed some strength and power and convert that into high speed movements.  The book "Triphasic Training" by Cal Dietz has more information on this type of training.

oscillatory training

Oscillatory Training

Oscillatory training is moving a light weight very quickly in a limited range of motion.  Oscillatory contractions are performed with light loads in the 25-55% 1RM range in order to maintain the high velocity component.  The contractions are performed at one of two points in the athlete's range of motion- an advantageous joint angle (specific point where the athlete is strongest) or a disadvantageous joint angle (specific point in the athlete's range of motion where he is weakest).  xlathlete.com has more information on oscillatory training, including videos of oscillatory exercises.

You move the weight back and forth explosively over a very small range of motion (3 or 4 inches or .10 meters), then pull the weight back and forth very fast.  You can either do this for a specific number of reps (5 reps or 20 reps, for example) or a certain length of time (5 seconds or 20 seconds, for example).  Then, you finish the set with a rep over the full range of motion.

The extremely fast contractions and relaxations of the opposing muscles help to develop speed in the muscles.  Often, it is not the muscle doing the work, but the opposing muscles that slow down the movement.  Doing oscillatory training trains the opposing muscles to relax more quickly and allow the movements to be accomplished at a higher rate of speed.

Decades ago, a Russian scientist, Dr. Matveyev found through his research that the difference between elite athletes and great athletes wasn't the speed at which they could contract the active muscles.  The difference was in the athlete's ability to relax the opposing muscles.  The athlete who could relax the opposing muscles the quickest performed with more speed and therefore won the competitions.

I like to pair oscillatory training with plyometric training.  Plyometrics work the entire range of motion, while oscillatory training does not.  So, this is a good combination and a good way to work on speed and power.  Here is a sample workout you can easily do to work on your speed and power:

1. warm-up.  3-4 minutes of easy jogging, jumping jacks, alternate toe touches, burpees.

2. clap push-ups.  5 reps- 1 set..  1 minute rest.

3. oscillatory push-ups.  2 sets.  12 reps.  1 minute rest. In push-up position, move back and forth very quickly in a limited range- about halfway up- move back and forth about 4 inches quickly and finish with a full push-up.

3. squat jumps.  5 reps.  1 set.  jump as high as you can 5 times.  1 minute rest.

4. oscillatory squats.  2 sets. 10 reps.  1 minute rest.  Squat halfway down and move back and forth very quickly in a limited range- about halfway down.  move back and forth about 4 inches quickly and finish with a full squat.  Looks hilarious!

5. oscillatory inverted rows.  8 reps.  3 sets.  1 minute rest.  aka horizontal pull-ups.  Pull up on a bar that is set about 4 feet off the floor about halfway up and move quickly within a 4 inch range of motion.  Finish with a full range of motion movement.

6. planks.  Do a series of planks, and plank variations, such as side planks, reverse planks, planks with feet elevated, and planks with one arm extended forward and the opposite leg lifted up.  Do one set of each. 

7. running sprints.  Do 100 meter sprints.  4 intervals with 3 minute rest in between. 

This workout will help you get faster.  It is good for spring or summer for peaking, or for variety in the off-season.  The movements are all fast, so your body will be used to fast movements.  And it trains the opposing muscles to relax so they don't slow down your movements.  The planks are good for core strength and the sprints help with cardio and central nervous system training. 

Much of the adaptations to training are systemic, rather than just local muscles.  Involving the lower body in training helps because of the larger muscles involved in the legs and buttocks stress the cardio system, the energy systems and the central nervous system more than just doing upper body work alone.  So, try oscillatory training to work on speed.  See xlathlete.com for more info. on oscillatory training or read the book, Triphasic Training by Cal Dietz, strength and conditioning coach at the University of Minnesota.

develop paddle power with this workout

Develop Paddle Power With this Workout

Power is slightly different from strength.  Strength is the ability to perform a hard movement. Power is the ability to perform a hard movement fast.  That's what we are trying to develop in our sport.  Not just being able to lift a heavy weight, but to pull the paddle through the water quickly.

Slow movements won't develop power.  In fact, slow movements could make you slower as your body gets used to the slower movement speed.  Your out of the boat training should also reflect the types of movement speeds that you would use in a race in order for your training to be more specific.

It may seem counter-intuitive, but you can train to move heavy loads at high speed.  You don't have to use light weights to move the bar at high speed.  You can move 75-80% of your 1 rep. max at high speeds. 

You just have to keep the reps low.  With more than 3 reps, the bar speed starts to slow down considerably.  So, rather than doing 3 sets of 5 reps, do 5 sets of 3 reps very fast.  Or, you can do 7 sets of 2 reps.   Or, 10 sets of 1 rep. Then, you are moving heavy weights at high speed and developing power.

Here is a sample workout to develop power:

1. warm-up.  Do a general warm-up, such as easy jogging and alternate toe touches and burpees for 3-4 minutes.   No slow stretching.

2. deadlift.  3 reps and 5 sets. 75% 1 rep. max.  1-2 min. rest between sets, walking around.  Move the bar quickly, keeping the buttocks down and the head up.

3. pull-ups.  3 reps and 5 sets.   1-2 min. rest between sets.  You might not be able to do 5 sets fast at first.  Only do as many sets as you can do at high speed.  If you can't do 3 reps fast, stop and do more the next workout.

4. military press.  3 reps and 5 sets.  75% 1 rep. max.  2 min. rest between sets.  Move the bar quickly.

5. planks.  do planks and plank variations.  Do side planks on both sides, reverse planks, and planks with one arm extended forward and one leg elevated, then switch.  Planks with feet elevated.  This develops core strength.

5. running sprints.  50 meters fast.  5 times.  2-3 minute rest between sprints. 

6. warm-down.  walk for 5 minutes and do some easy stretching. 

That's a good all-round power workout.  The fast bar speed will help you develop power.  The planks and sprints are for all-round strength and conditioning.  Remember to keep changing your workouts, so you don't always do the same thing, because then you will plateau and stop making progress.  Change your workout every month or so.

make conditioning and play the same thing

Make Conditioning and Play the Same Thing

So, someone who has his own blog fanned mine and I started reading his blog and was reminded of some wisdom from it.  He has a video of a friend playing soccer with his dog.  He reminds us of when we were kids and we just played for fun and didn't think of it as conditioning.

Here is a link to his blog:

  http://fightconditioninglifeconditioning.typepad.com/blog/2014/11/working-out-with-stewie.html

I certainly hope that you are able to reconnect with this paddling for fun and getting conditioning at the same time, without trying to.  Paddling is fun!  Don't make it all serious.  This is a fantastic sport that is thoroughly enjoyable! 

Hopefully, you don't have to be reminded of this.  If you do, you need to reconnect with the fun part of paddling.  Our sport is a blast.  If you can't do the fun part of our sport, such as if you only have a pool to paddle in part of the year, make it fun! 

Play with it.  Paddle your boat upside down in the pool.  Swim with your boat upside down with your head in the cockpit.  Do enders in the pool by having someone push you over.

The point is that at least some of the time, return to your childhood, where play and exercise were not 2 separate things.  When you didn't plan out your workouts, but just played and enjoyed the movement.  Paddling is a fun sport.  Keep it that way!