Gym Workout Program for OC1 Paddlers

Here’s the revised Gym Workout Program for OC1 Paddlers with the addition of increasing weights by 5 lbs each week:

Full-Body Gym Workout for OC1 Paddlers

Focus: 1-minute on, 1-minute off format with increasing weights (+5 lbs per week). This workout helps build muscular endurance and strength specifically designed for paddlers, with light weights and high repetitions.

Top Half (Upper Body Focus)

1-minute work, 1-minute rest for each exercise:

  1. Station 1: Biceps – Exercise: Dumbbell Bicep Curls
  • Focus: Full range of motion, control on the lowering phase.
  • Progression: Add 5 lbs every week.
  1. Station 2: Triceps – Exercise: Tricep Dips or Dumbbell Overhead Tricep Extensions
  • Focus: Keep elbows close to your body for better tricep isolation.
  • Progression: Add 5 lbs every week or use a more challenging dip variation.
  1. Station 3: Back – Exercise: Bent-over Rows (Barbell or Dumbbells)
  • Focus: Squeeze shoulder blades together at the top of the movement.
  • Progression: Add 5 lbs every week.
  1. Station 4: Chest – Exercise: Push-ups or Dumbbell Chest Press
  • Focus: Control the descent and press up explosively.
  • Progression: Add 5 lbs to chest press or add a push-up variation (weighted or incline).
  1. Station 5: Lats – Exercise: Lat Pulldown or Dumbbell Pullover
  • Focus: Use a slow, controlled movement focusing on engaging your lats.
  • Progression: Add 5 lbs each week.

Rest for 5 minutes after completing the upper body workout.

Lower Half (Leg Focus)

1-minute work, 1-minute rest for each exercise:

  1. Station 1: Quads – Exercise: Squats (Bodyweight or Goblet Squats with Dumbbells)
  • Focus: Keep your chest up and engage your core.
  • Progression: Add 5 lbs every week.
  1. Station 2: Hamstrings – Exercise: Romanian Deadlifts (Dumbbells or Barbell)
  • Focus: Maintain a neutral spine and feel the stretch in your hamstrings.
  • Progression: Add 5 lbs each week.
  1. Station 3: Glutes – Exercise: Glute Bridges (Bodyweight or Weighted)
  • Focus: Squeeze your glutes at the top, control on the lowering phase.
  • Progression: Add 5 lbs every week.
  1. Station 4: Calves – Exercise: Standing Calf Raises (Bodyweight or Dumbbells)
  • Focus: Raise onto your toes, hold for a second, then lower slowly.
  • Progression: Add 5 lbs every week or increase reps.
  1. Station 5: Core – Exercise: Planks or Russian Twists
  • Focus: Engage your core throughout the movement.
  • Progression: Add weight or time to the plank or increase resistance for Russian twists.

Workout Tips:

  • Start with manageable weights and prioritize form over volume.
  • Gradually increase weight by 5 lbs each week to ensure consistent progression.
  • Keep movements controlled (1-second up, 1-second down) to maximize muscle engagement and reduce injury risk.

This program will help you build the necessary endurance, strength, and stability needed for effective OC1 paddling. Let me know if you’d like to add more variations or specific exercises!