J24 (Sail No. 4239) Dartmouth |
29er GBR 074 Tynemouth |
Laurent Giles 'Jolly Boat' Exeter |
List classes of boat for sale |
Laser radial |
Post Reply | Page <12 |
Author | |
Hughph
Far too distracted from work Joined: 13 Oct 10 Online Status: Offline Posts: 324 |
Post Options
Quote Reply
Topic: Laser radial Posted: 30 Apr 11 at 9:17pm |
That would be a good idea but it is pretty singular... You'd ideally want a bigger range of excercise in order to not overly build one muscle group to the detriment of others?
|
|
Hughph
Far too distracted from work Joined: 13 Oct 10 Online Status: Offline Posts: 324 |
Post Options Quote Reply Posted: 30 Apr 11 at 9:47pm |
Anyway, here is my workout I use for the Radial over winter when I'm not rowing. Though it would work all year round I have a rowing fitness program over summer
Here is the gym program- Workout 1
Exercise Sets
Reps Weight A1 Poliquin Step up 3 15-20 A2 Back Extension 3 12-15
B1 Pull Up (Towel) 3 Max
B2 Incline Dumbell Press 3 12-15 10kgs* (in each hand) C1 Wall Sit 3 Max
C2 Plank 3 Max Workout 2
Exercise Sets
Reps Weight A1 DB Squat Heels Up 3 10-12 6kgs* ( in each hand) A2 Split Squat Front
Foot Up 3 10-12
B1 Inverted Row + Hold 3 10-12 B2 Cable Pull (Rope) 3 10-12 22kgs C1 Side Plank 3 60seconds C2 Plate Pinch 3 Max 5-10kgs How to use The 2 workouts are not for the same session- E.G You would do workout 1 on one day and then workout 2 the next- it is to balance things up a bit. I tended to do these in two day chunks with a rest day in-between each. The exercises are done in categories so you would have a 3min break between A,B,C In one set you do the number of reps it says and have a 30sec break in-between sets If you find it hard- and I definitely did- it helps to have a rest week ocassionally- maybe if your doing a lot of time on the water or before a big event. I tried to taper down to big events. * V Important- Do only the weights you can manage- don't hurt yourself but don't make it easy either. You can gradually move to heavier weights as your strength builds. Enjoy, Piers HS EDIT- Forgot to add- If you don't know the name of the exercise google it- I did.... Credit for the program to OC Fitness. ( I am a student at the college so he wrote it up pro-bono...) Edited by Hughph - 30 Apr 11 at 9:51pm |
|
Jon Emmett
Really should get out more Joined: 15 Mar 04 Location: United Kingdom Online Status: Offline Posts: 985 |
Post Options Quote Reply Posted: 03 May 11 at 10:57pm |
If you join the UKLA you get a DVD which has all the basic sailing techniques you need to know....
Edited by Jon Emmett - 03 May 11 at 10:57pm |
|
Post Reply | Page <12 |
Forum Jump | Forum Permissions You cannot post new topics in this forum You cannot reply to topics in this forum You cannot delete your posts in this forum You cannot edit your posts in this forum You cannot create polls in this forum You cannot vote in polls in this forum |