Senior National Dragon Boat Program
Training Plans

Phase #1 -- Oct. to Mid-Nov., 2003

On Water:

• Sundays, 8:00 – 10:00 am, commencing Oct. 5, 2003, at The Boulevard Club
• Technical work and video taping; mixed crews
     

Team Building:

• Running – strength and speed training
• Games
• Circuit training
• Team meetings
• Socials
     

Weight Training:

• On your own, at your club
• Program will be provided – three-week cycles
     

Aerobic Work:

• If you are not running – get started; if you can’t (medical) get cycling and / or find a rowing erg machine, and / or
• Rollerblading / swimming – it all counts – start piling up the hours / kms, and / or
• Join a canoe club for the fall and start paddling – canoe or kayak
     

Fitdex:

• Fitness testing:
   - bench press / bench row – men 60 lbs., women 50 lbs, 90 seconds (to failure or to time)
   - abs
   - timed run – 7.14km (Boulevard Club to large flag pole past Humber River, and back) or rowing erg
• Date – November 16, 2003
     

Canoe Assessment:

• 150m, single paddler in bow / Mac steer in back, at The Boulevard Club
• Dates – November 1, 8 or 15, 2003 (sign up in advance required)
     

   Training Camp:

• Ottawa – Sat. Oct. 18 / Sun. Oct. 19 – On the water with Bevin & L.A. Schmidt, plus interested Ottawa-area paddlers – dry-land activities plus Sat. night Social
     

Phase #1 Fee: $50 cash or cheque payable to “Greater Toronto Dragon Boat Club”

Right-click to download Phase 1 Training Log (MS Word format)
   

Phase #2 -- Nov. 23, 2003 to Jan. 25, 2004

Fitdex Test #2 – January 17, 2004 (Ottawa) / January 18, 2004 (Toronto):

• Bench press and bench row – men 60 lbs., women 50 lbs, 90 seconds (to failure or to time)
• Ab test – 200
• Run – 7.1 km (weather conditions relating to the footing on the bike path could force postponement)
     

Strength Training:

There are three cycles in this phase – each cycle is three weeks – phase # 2 will include cycles 3, 4 and 5. The strength training program provided is a suggested program – everyone is to be on a strength program. Note the sets and reps on these cycles if you are on your own program.
   

Mississauga Canoe Club Workouts:

Workouts will begin at MCC on Sunday Nov 30. Be on site and ready to run at 7:45 am. After the run we will gather in the weight room for light stretching, then change and be ready for the paddle pool or weight room from 9:00 – 10:00.
Each week we will alternate between the paddle pool and weight room. There will be two groups organized by the coaches.

• Paddle pool – technical emphasis
• Weight room – circuit training
• Running – tempo / interval training / strength work
     

Wednesday Night Paddle Pool Sessions:

• Optional – highly recommended
• 8 weeks beginning week of December 1st at Paul Christie Community Centre
• 1.5 hrs per session with maximum 15 athletes per session – first come, first served
• 6:00 – 7:30pm or 7:30 – 9:00pm
• Video taping – lots of individual attention
• Cost $100 to GTDBC members / $150 to non-members
• Coaches: Blake Hara / Mac Hickox / Doug Tutty
• See Mac to sign up and for more details
     

Calendar of Events:

Included is a list of dates for the Senior Program that has been produced to assist you with your long range planning.
   

Phase #2 Fee: $50 cash or cheque payable to “Greater Toronto Dragon Boat Club” by November 23, 2003, as we are required to pay MCC up front.

Right-click to download Phase 2 Training Log (MS Word format)
   

   
Phase #3 -- Jan. 26, to Mar. 28, 2004

Strength Training:

There are three cycles in this phase – each cycle is three weeks – Phase # 3 will include cycles 6, 7 and 8. The strength training program is a suggested program – everyone is to be on a strength program. Note the sets and reps on these cycles if you are on your own program.
   

Mississauga Canoe Club Workouts:

There are five Sunday workouts at MCC in Phase #3 – February 1, 8, 15, 22 & 29. There will be two new groups organized by the coaches. One group is to be on site and ready to run at 8 am for 40 minutes, then into the paddle pool at 9 am. The other group is ready to go into the paddle pool at 8 am, and then into the weight room at 9 am. All finish at 10 am. Each week we will alternate.

• Paddle pool – technical emphasis
• Weight room – circuit training
• Running – tempo / interval training / strength work
     

Sunday Seminar on Dragonboat Injuries and Preventive Measures:

• Presented by Karen Simpson and Nancy Botting, Physiotherapists at Physical Edge in Oakville, both with many years of experience in the field and accomplished paddlers
• Sunday February 22 at Mississauga Canoe Club, in the meeting room
• 10:30 am to 12 noon, following the morning workout, refreshments provided
• Demonstration of stretching exercises that will help to prevent common dragonboat injuries — hands on plus hand outs
• No charge for participants of the Senior National Program
     

Fitdex Test #3 – March 6, 2004 (Ottawa) / March 7, 2004 (Toronto):

• Bench press and bench row – men 60 lbs., women 50 lbs, 90 seconds (to failure or to time)
• Ab test – 250
• Run – 7.1 km (weather conditions relating to the footing on the bike path could force postponement)
     

Phase #3 Fee: $50 cash or cheque payable to “Greater Toronto Dragon Boat Club” by January 18, 2004. There is growing interest (to understate) in this Program and with new requests to join, plus the return of absent members, we will see a rise in our numbers for Phase #3. Phase #2 had 47 registered athletes — this will climb towards 60 for Phase # 3. To avoid disappointment please have your payment in as requested.

Right-click to download Phase 3 Training Log (MS Word format)
   

   
Phase #4 -- Apr. 04, to Apr. 18, 2004

Right-click to download Phase 4 Training Log (MS Word format)

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