The Science of Canoeing By Richard Cox

The older the paddler, the more rapid the fall-off in performance folio wing cessation of training. Youths under
the age of 19/20 and still growing, increase in strength and endurance simply through the process of maturation.
Termination of training may not reduce their standard of performance however, it will prevent them from
performing at their full potential.
Drop-off in performance also tends to vary according to frequency of training and the parameters of fitness
under consideration. Those training twice a week will generally experience a less marked decline in
performance than those training ten sessions a week. (Assuming both cease training at the same standard).
Anaerobic fitness can be built up more quickly than aerobic fitness but it is lost more rapidly. The same is true
for maximum strength compared to strength endurance.
Circuits, suitable for different types of strength development, using different forms of exercise, with and without
apparatus are outlined in the pages which follow.
Table 5.5: Example of a Maximum Strength Development Circuit Using Free Weights
Exercise Week 1 Week 2 Week 3 Week 4
Set 123 123123123
(No of Reps x %max)
1-Bench Press 10x6010x6010x60 10x608x70 5x80 8x705x80 3x90 5x80 3x901x100
2-Lateral raises 10x6010x6010x60 10x608x70 5x80 8x705x80 3x90 5x80 3x901x100
3-Bent over Rowing 10x60 10x6010x60 10x608x70 5x80 8x705x80 3x90 5x80 3x901x100