Gabe May 2016
Focus on my forward paddling (keeping top hand high)
I want to be able to do planks for longer
Press ups need to be better
Plank for 40 seconds x 2
Press ups x 5 (2 sets)
200m into gates focusing on vertical paddle
upl x 2 with vertical drive exit - upr x 2 with vertical drive exit
upl x 2 with slice exit - upr x 2 with slice exit
Slice squares keeping vertical bow rudder x 4
20 m sprints x 4
Nothing to do with paddling - two videos to watch though.
Then Isolated Drums
While in LV last week I made this yoga routine personally for you.
Doing this with help our some of our goals too.
Hits our Lifestyle goal of doing more to help our physical development.
Hits our psychological goals as Yoga is good for concentration - we much do it slowly and with control.
Hits our technical goal of keeping the top hand high on forwards paddling.
Hits our physical goal - ( we do planks for a better core, and this routine will help our core too)
Have a watch
Each end position we want to hold for about 5-10 seconds, and we do 4 x 1 min paddles on the swiss ball.
We can have a discussion about how often we do this routine, and when you think you could add it in.
(in k1) I need to focus on my forward paddling (my top hand on top of bottom hand) so I go faster. I want this to happen in the next month
Good entry to ups,
great on white water,
bow rudder ability is a bit on/off.
I want to be able to do planks for longer (beat my best time of nearly 2 mins consistently in the next year)
I’m very good at balance,
Planks need work,
Press ups need to be stronger.
Very confident on ww course,
Not very confident in front of people (speaking to people I don’t know/ being watched/ tested)
Workout more in my spare time to help with physical development
Good at eating good food,
Not very active if I don’t have canoeing
Get to div 2 in next few months
Warm up and key focus points