Whitewater Rafting Workouts

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Outside Magazine, July 2004

Bodywork: Whitewater Rafting Workouts
Power Stroke

By Lindsay Yaw

Intro | Rapid Stamina Program | Body-Weight Squat, Dead Lift, & Push Press | Power Clean, Pull-Up, & Front Squat | Sit-Up, Push-Up, & Stiff-Legged Dead Lift

Flawless paddling technique takes time. But strength and endurance gains can happen in just three weeks with daily training, Monday through Friday. Each session starts with a five-minute warm-up on a treadmill, bike, or rowing machine, followed by a no-weights, low-intensity round of that day's exercises (opposite). Start the regimen with light weights and break up the reps, doing multiple sets to reach the given number (e.g., complete 20 pull-ups in sets of 5-4-4-3-2-2). For the run portion, if you can't get outside, hop on a treadmill, stair climber, or elliptical trainer. Do your circuits "for time," with no rest between exercises. Finish with five minutes of full-body stretching. Each week, strive to beat last week's time, not lift more weight.

[WEEKLY SCHEDULE]

MONDAY
20 front squats/push presses, 20 pull-ups, 15 front squats/push presses, 15 pull-ups, 8 front squats/push presses, 8 pull-ups

TUESDAY
Run hard for 3/4 mile, 20 stiff-legged dead lifts, 20 sit-ups, run hard for 1/2 mile, 15 stiff-legged dead lifts, 15 sit-ups, run hard for 1/4 mile, 8 stiff-legged dead lifts, 8 sit-ups

WEDNESDAY
30 power cleans/push presses

THURSDAY
Complete five circuits of the following workout, resting two minutes between each circuit: 10 pull-ups, 20 push-ups, 30 sit-ups, 40 body-weight squats

FRIDAY
20 dead lifts, 1/4-mile hard run, 15 dead lifts, 1/4-mile hard run, 8 dead lifts, 1/4-mile hard run

Next Page: Body-Weight Squat, Dead Lift, and Push Press

Intro | Rapid Stamina Program | Body-Weight Squat, Dead Lift, & Push Press | Power Clean, Pull-Up, & Front Squat | Sit-Up, Push-Up, & Stiff-Legged Dead Lift

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