Friday, August 29, 2008
4 Leaf Circuit for Dragon Boaters
My Friends and I had a great time conducting a simple 5 station, circuit training session for OCBC Dragonboat team
(thanks for having us!!). We named it, "the 4-Leaf-Circuit" for good luck!
This Circuit was designed to be fun, and yet specific in strengthening the musculature necessary for Rowing. The intensity can be varied according to the number of repetitions
How to Execute the Circuit:1. Divide the participants into 4 different Groups, Preferably in even numbers!
2. Start them out at the outer stations, leaving the centre station empty.
3. Once participants Complete the required number of repetitions at the station where they start, have them run to the centre to perform the X-Arm Pull (in pairs).
4. Participants will run to the next available station in either clockwise or anti-clockwise direction after completing the X-Arm Pull.
5. 1 Set of the Circuit is completed when the participants have attempted all stations.
(This is the schematic of the workout. Note that you will repeat the X-Arm Pull 4 times throughout the workout! )
Purpose of Exercises:1. The X-Arm Pull, aka Chainsaw
This exercise relies on the partner resistance. It is the closest Simulation to the Rowing Technique required for Short Burst Races like the Singapore River-Regatta. This is a Multi-Joint Movement Exercise that involves Core Twisting and Pulling Movements.
2. Bent-Leg Twist
This is a specific core strengthening exercise that works the Obliques as well as the lower Abdominal. Twisting Movement is what Rows the Boat right?
5. Chicken Backside
Playfully named the Chicken Backside, this exercise may be the toughest exercise for most participants. It serves to strengthen the lower limbs, necessary for rowing.
(Yes, Rowing is not just about arm power).Have lots of Fun and build your Team during this Circuit!!i will be adding the step-by-step guide for the exercises soon! =) Labels: 4 Leaf, Bent-Leg Twist, Chainsaw, Chicken Backside, circuit, Dragonboat, Fun, Prone Row, Push up, Rowing, Team, X-Arm Pull
Josh 97330703 blogged at 6:19 AM
:
LOBANGS
GALORE :
If you're looking for Good and Cheap T-Shirt Printing, Contact
Joel Low at 94362324 !!
Looking for SSC Qualified Swimming Instructor ?? Contact Ronald
at 90995014 !!
Thinking of Engaging a FIC (SSC) qualified Personal Trainer
?? Contact Ronald at 90995014
We
have a ready pool of qualified Fitness Specialist, ready to
assist you in achieving your fitness goals !!
Quote training-buddy as your referral for Discounted
Rates !!
Do
check back as we will be adding more great deals for you soon!!
:
AFFLIATES AND PARTNERS :
This is my friend's new start-up.
Give him a buzz if you're looking for a good deal!!
Quote training-buddy as your referal!!
Drop us a Message at: trg.buddy@gmail.com if you wish
to join our dynamic team!!
Training-Buddy
