WS4SB - Modified for this sport?

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kidkurious
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WS4SB - Modified for this sport?

Post by kidkurious » Sun Jul 31, 2011 9:36 am

I'm trying to set up an off-season program for my friend, who is a canoe racer. She is starting to get competitive in this sport and I recommended WS4SB to her.

I was wondering if making the following modifications to WS4SB would be good for her specific sport (which involves a lot of back, core and shoulder work).

ME UPPER (MON):
1. ME LIFT: Rowing variation, 3-5RM: Pendlay row
2. Supplemental Lift: one-arm dumbell rows
3. Horizontal push
4. Rear delt/upper back

ME LOWER (WED):
1. ME LIFT: Deadlift, 5RM
2. Supplemental lift: squat, lunges
3. Ab Work

UPPER RE (FRI):
1. RE Lift: chest-supported row, inverted row, etc.
2. Vertical Pressing
3. Medial delt/trap exercise
4 Elbow flexion exercise
5. CARDIO (ergometer)

By focusing ME and RE work on her back muscles, I find this is more sport-specific.

What do you think?

Or should I stick to the original basic program layed out be joe defranco?

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stuward
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Re: WS4SB - Modified for this sport?

Post by stuward » Sun Jul 31, 2011 9:48 am

Shoulder impingement is a common injury for paddlers. At work I sit next to a paddler currently taking physio. The movement of paddling is more one of shoulder extention rather than transverse extension which most of your rows are. Actually, it's the uppr arm that usually causes the problem. While I wouldn't train this movement in season, right now is the time to strengthen that movement. The movent of the lower arm is more like a row. I would focus on strengthening the shoulder from all angles, especially unilaterally. As well, core stability, anti rotation, etc is paramount.

Where are you located? Canoeing in in season here right now.
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kidkurious
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Re: WS4SB - Modified for this sport?

Post by kidkurious » Sun Jul 31, 2011 10:03 am

stuward wrote: I would focus on strengthening the shoulder from all angles, especially unilaterally. As well, core stability, anti rotation, etc is paramount.

Where are you located? Canoeing in in season here right now.
Thanks :)
We're in Canada. Rowing/paddling sports are getting more popular around here.

Judging from your response, which movements can be done to strengthen the muscles used in shoulder extension? - and should these movements be used in ME work?

I'm thinking, movements like pull-ups, pull-overs would help, as well as Russian twists.

How would you adjust the template?

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stuward
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Re: WS4SB - Modified for this sport?

Post by stuward » Sun Jul 31, 2011 10:52 am

Canoeing seems to be out main sport here. We hosted the World's last year. Where in Canada are you?

Search on the internet for exercises using the Cook Bar. Anything by Gray Cook, Bret contreras, Mike Robertson or Eric Cressey. You want anti rotation along with russian twists. You want to be able to resist twisting as opposed to cause twisting. The core is for transission of power from the legs to the arms. That's what needs to be trained. here's an example: http://bretcontreras.com/2011/05/rotational-training/" onclick="window.open(this.href);return false;
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Re: WS4SB - Modified for this sport?

Post by Jungledoc » Sun Jul 31, 2011 9:50 pm

Paddling is crazy as a sport because they pull with one arm and push with the other. I know an Olympic paddler, and when he's is trained for competition he is very asymmetrical. He can't even turn his head to the left much past mid-line.
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

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stuward
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Re: WS4SB - Modified for this sport?

Post by stuward » Mon Aug 01, 2011 4:36 am

Some canoing sports involve paddling on each side. They even have a drill so everone in the boat switches sides at the same time. The sprint canoes are only paddled on one side and that would certainly be an issue.
Stu Ward
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