Monday - Chest and Back (Week 1)

***Please note that I AM NOT A PERSONAL TRAINER.  Don't blame me if anything happens to you.  It is not and will not be my fault if you get hurt.  I encourage you to run and work out with the proper form, and don't try and "man up" and do more than you can do.  The best workout you can get is with good form, so use lighter weight and make sure you are working properly.  Always, always, always, CONSULT A DOCTOR before you begin any workout program.  Again, it is not and will never be my fault if you get hurt after reading these posts.  I AM NOT A PERSONAL TRAINER, NOR AM I A DOCTOR, NOR ANYTHING OF THE SORT.  I am just a guy who loves kayak fishing and being in shape who is telling you what I do.***

Part of the Series: The Importance of Fishing In Kayak Angling

The goal in strength training is to improve muscle strength and stamina.  In kayak fishing, you want to improve the power generated in each paddling stoke and your endurance to paddle for greater distances.  You want to paddle further to reach the fish others can't, and you want to beat your competitor to each "honey-hole."

A strong chest, and especially a strong back are absolutely necessary to generate more powerful strokes and improve your ability to maintain those strokes for long distances at a time.  Think about how fast you will be able to paddle as you are doing this workout!

I work in a two week rotation for this set of my strength training in order maximize the variety of exercises I do.  I believe that is is extremely important to work ever little muscle around the main groups, and varying your exercises will help hit all of these.  Here are my workouts:

Chest and Back - Week 1 (Here is Week 2)

I do these workouts in a two week rotation.  Week 1 is done weeks 1, 3, 5, etc.  Here is week 2.

Minutes 1-15 - Warm-Up and Stretch

In order to prevent injury, improve flexibility, and to maximize your workout, it is important to warm your muscles up before any workout or stretch, and it is important to stretch before and after each workout.

•  Run: 5 to 8 min.
• I run for 1 mile as a warm up.
• Walk: Catch your breath.  Keep moving, don't let your muscles cool off, just catch your breath.
• Arm Circles: Warm up your shoulders.  Stick your arms straight out to your side, level with your shoulders. Try and complete all four sets without a break.  Your shoulders will burn.
• Small circles forward - 20 with your fingers up.
• Small circles backward - 20 with your fingers up.
• Large circles backward - 20 with your fingers down
• Large circles forward - 20 with your fingers down
• Stretch: essential to prevent injury and maintain needed flexibility.
• Start with your neck and work your way down
• Stretch your arms, shoulders, chest, back, sides, and legs

Workout Round One (For a short 30 minute...ish workout, just complete round one)

This is a chest and back, power and strength training, but it is also an endurance and core workout at the same time. Try to take only short breaks to catch your breath.  KEEP WORKING, DON'T STOP.  You want to work each exercise to its max.  Work until you cant do a rep.  On exercises with added weight, shoot for 8-12 reps.  Also remember to focus on your core.  KEEP YOUR CORE TIGHT and maintain good form and posture during your workout.  Focus on keeping your abs tight--this will allow you to get a great core workout (especially during all the Push-Ups) and prevent you from hurting your back (during all the pulling exercises.)

• Push-Ups 
• Maximum reps
• Wide Grip Lat Pull-Downs (You can substitute Wide Grip Pull-Ups if needed)
• Find a weight that allows you to perform 8-12 reps
• Push-Ups
• Maximum reps
• Wide Grip Lat Pull-Downs
• Shoot for 8 reps, find a weight that just barely allows you to complete the last rep.  If you can't complete the last rep, that is good.
• Short Rest
• about 30 seconds.  Get some water.
• Military Push-Ups
• Maximum reps
• Reverse Lat Pull Downs (You can substitute Pull-Ups)
• 8-12 reps
• Military Push-Ups
• Maximum reps
• Reverse Grip Lat Pull Downs
• 8 reps
• Short Rest
• 30 seconds to 1 min.  Catch your breath, drink some fluids
• Wide Push-Ups
• Maximum reps
• Narrow Grip Lat Pull-Downs
• 8-12
• Wide Push-Ups
• Maximum reps
• Narrow Grip Lat Pull-Downs
• 8 reps
• Short Rest
• 30 seconds
• Decline Push-Ups
• Maximum reps
• Kneeling Dumbbell Bench Rows
• 8-12 reps
• Decline Push-Ups
• Maximum reps
• Kneeling Dumbbell Bench Rows
• 8 reps
• Short Rest
• 30 seconds to 1 minute.  Be sure to get some fluids.
• ***Cool Down and Stretch for 5 minutes if this is the end of your workout***

Workout Round 2 (Continue here if you want to get even better)

• Diamond Push-Ups
• Maximum Reps
• Seated Machine Row
• 8-12 reps
• Diamond Push-Ups
• Maximum Reps
• Seated Machine Row
• 8 reps
• Short Rest
• 30 seconds, drink!!!
• Back and Forth Push-Ups
• Maximum Reps
• Lawn Mowers
• 8-12 reps
• Back and Forth Push-Ups
• Maximum Reps
• Lawn Mowers
• 8 reps
• Rest
• 30 seconds to 1 min
• Push Ups
• Maximum Reps
• Seated Back Flys
• 8-12 reps
• Push Ups
• Maximum Reps
• Seated Back Flys
• 8 reps
• Short Rest
• Catch your breath, get some water
• Cool Down and Stretch
• Very important to prevent injury and maintain flexibility.
• Spend at least 5 minutes stretching.

You will be sore for a day or two after this workout, the first week or two.  Soreness is not bad, but pay attention.  Joint pain is bad, and could mean an injury.  Don't hurt yourself.

Here is: Week 2

Part of the Series: The Importance of Fishing In Kayak Angling

***Now, please note that I AM NOT A PERSONAL TRAINER.  Don't blame me if anything happens to you.  It is not and will not be my fault if you get hurt.  I encourage you to run and work out with the proper form, and don't try and "man up" and do more than you can do.  The best workout you can get is with good form, so use lighter weight and make sure you are working properly.  Always, always, always, CONSULT A DOCTOR before you begin any workout program.  Again, it is not and will never be my fault if you get hurt after reading these posts.  I AM NOT A PERSONAL TRAINER, NOR AM I A DOCTOR, NOR ANYTHING OF THE SORT.  I am just a guy who loves kayak fishing and being in shape who is telling you what I do.***