Thursday - Arms and Shoulders

***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."

Arms are shoulders are important parts of kayak fishing.  Your shoulders link your arms to your core, as well as help paddle, etc.  You arms are a big part of paddling, and along with the shoulders, help you carry things (like your kayak.)

Arm and shoulder strength is also important while you are fishing.  En entire day of casting can be taxing on your body.  You need to strengthen your arms and shoulder similar to what a major league baseball pitcher would do.  You don't want to lose concentration and relax the moment that fifth keep bass hits at the end of a long day do you?

Chest and Back 

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 an arm and shoulder workout, 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 and prevent you from hurting your back.

• Standing Dumbbell Shoulder Press
• Both arms at the same time 
• 8-12 reps 
• Dumbbell Curls 
• One arm at a time
• 8-12 reps per arm
• Tricep Dumbbell Kick Back
• Keep a straight back as you lean forward.
• Push your arms from your shoulders to behind your back. 
• 8-12 reps
• Standing Dumbbell Shoulder Press
• 8-12 reps
• Dumbbell Curls
• 8 reps per arm
• Tricep Dumbbell Kick Back
• 8 reps
• Rest 
• 30 seconds, get some water
• Deep Swimmer's Press
• Similar to a shoulder press but start lower, elbows bent 90 degrees (parallel w/ the floor)
• Roll your arms up and over your head, then back down
• 8-12 reps
• In and Out Curls
• Regular dumbbell curls alternating between your curls going to your side and in front of you
• 8-12 reps
• Tricep Chair Dips
• Maximum Reps
• As you get better, pick a leg up for 5 reps, then switch legs
• Deep Swimmer's Press
• 8 reps
• In and Out Curls
• 8 reps
• Tricep Chair Dips
• Maximum reps
• Short Rest
• 30 seconds, drink!
• Shoulder Rolls
• Choose a relatively heavy dumbbells
• Hold weights to your sides, roll shoulders forward, up and over
• 8-12 reps
• Roll shoulders backward up and back
• 8-12 reps
• Static Curls
• Hold dumbbells in curl form at 90 degrees (parallel to the ground)
• Lower one arm and do 4 reps, holding other arm at 90 degrees
• Lower other arm and do 4 reps, holding other arm at 90 degrees
• Back to first arm, 4 reps
• Back to second arm 4 reps
• Total of 16 reps, 8 with each arm
• Dumbbell Skull Crushers
• Laying on bench, hold arms straight over your head
• Bend at the elbows, lowering the dumbbells to the sides of your head and push back up
• 8-12 reps
• Static Curls
• 16 reps, 8 with each arms
• Dumbbell Skull Crushers
• 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)

• Upright Dumbbell Rows
• 8-12 reps
• Full Supination Concentration Curls
• One arm at a time, focus or really squeezing your bicep at the top
• 8-12 reps each arm
• Tricep Cable Pull Downs
• On lat machine, stand in front and bending only at the elbows, pull the weight down, focus on your Triceps
• 8-12 reps
• Full Supination Concentration Curls
• 8 reps per arm
• Tricep Cable Pull Downs
• 8 reps
• Rest
• 30 second, get some water
• Straight Arm Shoulder Flys
• Relatively light weight
• Keep your arms straight, raise them to shoulder level to your sides, and lower
• Raise arms to shoulder level in front, lower
• Do a total of 16 reps (8 side, 8 front)
• Hammer Curls
• 8-12 reps
• Standing Overhead Tricep Press
• 8-12 reps
• Straight Arm Shoulder Flys
• 16 reps (8 side, 8 front)
• Hammer Curls
• 8 reps
• Standing Overhead Tricep Press
• 8 reps
• Rest
• 30 seconds to 1 min
• 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.

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.***