There are many things that we can all do to improve our paddling performance. These range from small things, such as taking 10 minutes each day to do some basic exercises or making a small change in one’s diet, to more substantial changes, such as improving your training attendance and adding additional training sessions to your weekly plan. Here are some training tips that Steve has devised to help us achive our goal of winning the plate major finals at Nottingham.

Click on links hear the full version of Steve's words of wisdom.

What can I do to improve? A few short thoughts on what you can do if you want to improve our fitness. There is a basic formula for success:

Commitment + Fitness + Technique = Victory

Home based workout Ideas on short workouts that can be done at home in times raging from just 10 minutes up to one hour.

Free weights For when you go to the gym and want to know what muscle groups to work on for your peak dragon boating performance. For going to the gym once, twice and three times a week.

Example of a once a week session
If you only work out once a week, try and focus on composite exercises that hit the larger muscle groups. You will benefit more from doing the below workout once a week than doing just one of the two/three a day splits as your one session per week. The exercises in this workout are considered to be the key exercises for developing the necessary muscle groups.

• Bench Press / Incline Press – Can be done with a barbell, Dumbbells, or a suitable pressing machine
  
• Pull-ups – can be done assisted (pull-ups) if necessary. The single best exercise you can do for paddling.
  
• Squats – develops excellent leg power
  
• Low Row / seated row – helps develop strong lat muscles
  
• Deadlifts - can be done with barbell, dumbbells or on a ground base
  
• Lateral Raises – excellent for preventing fatigue and injury in shoulders.

Training Points Table A points scheme to gauge how your training is progressing.

http://www.dragonboatcalendar.com/fitness_conditioning.htm also has lots of useful information