Training Device Setup
Step 1: Attach resistance cord closest to the top of the handle to the Wall, Pole, Tree at a height of a full extended arm above the head.
Step 2: Step out a few paces from that Wall, Pole, Tree etc to the position for the attachment point for the bottom resistance cord.
Step 3: Attach the resistance cord closest to the bottom of the shaft to the wall or floor mount etc
Device Technique
The Paddle Power Trainer is the perfect training and technical instructing tool for SUP paddlers and easily converts to a multi – exercise circuit gym. It’s portability and ease of set up, indoors or outdoors, along with it’s scientific and technically specific correct paddling movements, make it the best off water training device to add to your on water training program.
Double the benefit, half the time…
Paddle Power Trainer
As opposed to paddling on the water where the muscles that produce power during the stroke phase are switched off during the recovery phase of the stroke, the Paddle Power Trainer elicits both concentric and eccentric muscle contractions during the power and recovery phases respectively. The Paddle Power Trainer therefore has the effect of doubling energy expenditure and training stimulus of power phase musculature, including important core stabilizers, thus effectively allowing shorter training times than equivalent concentric only training devices.
Additionally, the Paddle Power Trainer incorporates dual elastic resistance cords, producing bilateral arm training stimulus, especially to the upper arm, which is a unique/patented characteristic of the Paddle Power Trainer.
Contrasted with ergo-meter type training devices where overall power output generated by the paddler is partly determined by stroke or velocity, the Paddle Power Trainer’s resistance cords offer variable resistance, depending on anchor point distance, therefore power output is infinitely variable independent of a paddler’s stroke or velocity.
This characteristic of the elastic resistance cords used by the Paddle Power Trainer therefore enables effective technique sessions, where velocity and stroke rate may be slower, with the added benefit of variable resistance. In fact, all types of training may be performed using the Paddle Power Trainer owing to its infinitely variable resistance options ranging from Strength, Power, Endurance, Speed and Technique and anything in between.
Exercise Power Trainer
lunge incline-shoulder-press seated-row-with-twist supine-leg-press supine-lat-pull-over tricep-extension seated-chest-press standing-row bicep-curl dynamic-situp
The Exercise Paddle Trainer therefore has the effect of doubling energy expenditure and training stimulus of power phase musculature, including important core stabilizers, thus effectively allowing shorter training times than equivalent concentric only training devices.
Additionally, the Exercise Paddle Trainer incorporates dual elastic resistance cords, producing bilateral arm training stimulus, especially to the upper arm, which is a unique/patented characteristic of the Paddle Power Trainer.
Training Zones for PPT & EPT
PPT – Paddle Power Trainer
| Training Zone | Strokes Per Minute | Interval Duration | Interval Rest Period | Number of Intervals | Intensity Level |
|---|---|---|---|---|---|
| Aerobic | 40 – 44 | 2 – 10 min | 40 sec – 90 sec | 5 – 10 reps, 1 – 5 sets | Light to moderate |
| Anaerobic | 48 – 52 | 1 – 4 min | 10 sec – 40 sec | 5 – 10 reps, 1 – 5 sets | Moderate to high |
| Speed Work | 56 – 60 | 30 sec – 90 sec | Equal rest to effort | 3 -5 reps, 2 -5 sets | High to very high |
Example: Training in aerobic zone – 5 x 2 minute/ with 40 sec rest x 1 set
Paddle 9 -10 strokes on one side – change sides and repeat
Twice equals I minute and 40 to 44 strokes per minute and continue for 2 minutes
Rest for 40 sec and repeat 5 more times
EPT – Exercise Power Trainer
| Training Zone | Stroke / Reps per minute | Number of exercises per circuit | Number of strokes / reps per exercise | Rest per exercise | Number of circuits | Intensity Level |
|---|---|---|---|---|---|---|
| Aerobic | 40 – 44 | 5 – 10 | 20 – 40 or 30 sec – 60 sec | Continuous 2 min rest between circuits | 1 – 5 | Light to moderate |
| Anaerobic | 48 – 52 | 5 – 10 | 12 – 48 or 15 sec – 60 sec | 10 sec – 40 sec, 2 min rest between circuits | 1 – 3 | Moderate to high |
| Speed Work | 56 – 60 | 5 – 10 | 14 – 28 or 15 sec – 30 sec | 30 sec – 60 sec, 3 min rest between circuits | 1 – 3 | High to very high |
Example: Training circuit in speed work zone.
3 circuits of 10 exercises at 14 stroke /reps, with 30 seconds rest between exercises and 3 minutes rest between circuits
