Davidlbn
Level 5 Valued Member
Hi all
My current sport focus is on surfski (kayak) paddling.
It's a sport that requires a good mix of power and aerobic fitness.
I'm not doing the short Olympic style sprint events, rather events from 45 minutes to 3 hours.
I'm 56 years old and believe that some strength training is vital to keep me mildly competitive.
My current strength routine looks like this (2-3 times a week)
Warm up, then
3 to 5 rounds of:
Push press 5L + 5R
Swings 10L + 10R
Goblet Squats x5
Weighted pull ups x5
Farmers carries
Recover between exercises until HR < 100.
Paddling requires a lot of power as well as core strength and stability, hence the swings, otherwise I could probably do only strength work.
I only have access to my KBs and a pull up bar.
I occasionally change to presses rather than push press, in which case I do the swings first.
From time to time I get some shoulder pain and back off for a while.
The question is:
Is this program appropriate? Or would S&S be a better fit for me? If so how frequently?
I have done it in the past and the only negative for me, when doing it 5x a week, was that I gained too much muscle mass.
I don't want to build muscle, only strength and power.
I've considered doing the following to help avoid shoulder pain that presses sometimes aggravate:
Day 1 and 3:
S&S
Day 2 and 4:
3-5 rounds
Goblet Squats x5
Pull ups x5
Farmers carries
Any thoughts or advice?
My current sport focus is on surfski (kayak) paddling.
It's a sport that requires a good mix of power and aerobic fitness.
I'm not doing the short Olympic style sprint events, rather events from 45 minutes to 3 hours.
I'm 56 years old and believe that some strength training is vital to keep me mildly competitive.
My current strength routine looks like this (2-3 times a week)
Warm up, then
3 to 5 rounds of:
Push press 5L + 5R
Swings 10L + 10R
Goblet Squats x5
Weighted pull ups x5
Farmers carries
Recover between exercises until HR < 100.
Paddling requires a lot of power as well as core strength and stability, hence the swings, otherwise I could probably do only strength work.
I only have access to my KBs and a pull up bar.
I occasionally change to presses rather than push press, in which case I do the swings first.
From time to time I get some shoulder pain and back off for a while.
The question is:
Is this program appropriate? Or would S&S be a better fit for me? If so how frequently?
I have done it in the past and the only negative for me, when doing it 5x a week, was that I gained too much muscle mass.
I don't want to build muscle, only strength and power.
I've considered doing the following to help avoid shoulder pain that presses sometimes aggravate:
Day 1 and 3:
S&S
Day 2 and 4:
3-5 rounds
Goblet Squats x5
Pull ups x5
Farmers carries
Any thoughts or advice?