Hokuloa Outrigger Canoe Club

Pull-ups for 9-man

Vaughn wants everyone doing pull-ups in preparation for 9-man so here are a few training suggestions lifted from ocpaddler.com:

Kipping Pull-up tutorial:

“Ladder Training” aka Pyramids

Starting at one rep with increments of 1, do as many pull-ups as you can then go back down to one in decrements of 1.

For example, if your max reps is 7: 1,2,3,4,5,6,7,6,5,4,3,2,1 (perform 1 rep, rest, perform 2 reps, rest, perform 3 reps, rest etc.)

If doing with a partner, you would alternate at each increment.

For paddling, modify the standard pull-up to finish at chest rather than chin.

Yoga and Paddling

Here's an article from the Na Leo Hoe Wa'a blog about incorporating yoga in your cross-training regimen:

Yogafying Your Way To Better Paddling

NAC Paddling Clinic

NAC is hosting a paddling clinic designed to improve your overall paddling performance.

Clinic topics to include:

• Stroke technique coaching and video analysis
• Paddling specific weight room exercises
• Changes for the upcoming 9-man season

When: Sunday, July 20th, 2008 10:30 am--2:30 pm

Where: Newport Aquatic Center - 1 White Cliffs Dr, Newport Beach

Cost is $55 and includes lunch

Bring your paddle and your paddling clothes & be prepared to paddle

SPACE IS LIMITED! RESERVE YOUR SPOT TODAY!

For questions on the clinic or to reserve your spot, please e-mail amawahine@gmail.com.

Download NAC_Clinic_July_20.doc

Change Tips for the Girls

Here's a how-to video of 9-man change techniques from Mindy Clark's paddling blog. Shot after the Dana race. It's aimed at women but I'm pretty sure it will work for all of us.

Hit a Wall and Keep on Paddling

Last night Phil had a quick pre-race talk with the men's open crew. One of the things he spoke about was the fact that everyone is going to hit a wall at some point in the race and his techniques for getting through this.

Oddly enough, just this morning a great article on Bonk Bustin' was posted on the Rambo's Locker blog. This is pretty much inline with what Phil mentioned last night.

Key Points:

• This is mental, not physical.
• It is a NORMAL sensation that accompanies strenuous exercise, not an indication of failure.
• You can get through the wall by confidently asserting to yourself that you are good to go, relaxing and paddling on.
• When fatigued focus on technique and it may even help to paddle harder.

Check out the original article for more.