Dragon Boat Strength and Conditioning in Randwick, New South Wales, Australia | Coach

Dragon Boat Strength and Conditioning

Locality: Randwick, New South Wales, Australia

Phone: +61 404 768 984

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• Sport & recreation
• Gym/Physical fitness centre
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25.01.2022 Check this out - perfect best friend for Dragonboaters - good excuse to add this to your program or upgrade your OC for both side paddling (n.b. Dragon Boat Strength and Conditioning posts will start up again after mandatory 14 days) From Allwave Australia... Dragon boating clubs looking for the perfect cross training OC. Look no further! We have you sorted! The Allwave Dragon it’s specifically designed for you. ... You can now have water trials on the preferred side. You can have two OC's of the same weight racing next to each other’s simulating every single row of the dragon boat. Features: AMA can be set up either side; Adjustable seat; Adjustable front and rear Iakos; Light and stiff for the best water performance; and Low volume OC. #allwaveaustralia

25.01.2022 Want to paddle faster but don't have the time, energy and timeframe? Short interval training might be just what you are looking for for that quick boost. Hap hap happy new year boaters! #superhumanhorsepower https://youtu.be/dCoFzubOpRo

23.01.2022 Calling for the photo...for second place. First place clear winners today is Different Strokes. 2 out of 3 premier medals for the first regatta. Game on paddlers. https://youtu.be/q7NQYc5dHXQ

23.01.2022 How good am I as a paddler? You'll get a million answers from different people. Really only the blade can tell you how good you are. The force - time graph shows us what is going on between your paddle and the water. May the force be with or without you. #humanhorsepower https://youtu.be/B_KZZwH2Eek

23.01.2022 Get revenge on your coach. Strength training exercises are important for taking your paddling to the next level. In this video we question whether we are targeting the right muscles. No question here, the coach rises to the occasion despite the heckling from the crowd - he's made of the right stuff. (Guest appearance by Naga Spirit Dragon Boat club - good times) #NagaSpirit #GabrielaBodnarova #IanOng https://youtu.be/W7mv8-lMwnU

22.01.2022 If you want to survive the start of the training season, or you find that you are not improving much throughout the season, or you want to improve more, look at what you are doing for training and whether you can do it better. Thanks to my guest exercise demonstrator (Katrina Stace - Capture Fit) for the demo in the video on the cross trainer at a fast rate. #capturefit https://youtu.be/RhCCWd2y75Y

21.01.2022 Women's small boat champions 2019 are the Melbourne Flames using a different technique to the other boats. Quite a pump action short stroke...perhaps trying to mimic the Chinese technique. If so this is a welcome innovation worthy of closer study ;) https://youtu.be/2dujiMoqIKg

20.01.2022 The double whammy. Two for the price of one! How do better paddlers produce more force? In this segment we look at the force generation when the paddle enters the water. May the force be with you. https://youtu.be/u2rpbN6QkyE

19.01.2022 Are you tired of year after year of no improvement? You have a whole year to make a change. Develop your plan. Know the science. Take your own measurements. Make it happen. May your 2021 be a happy year. https://youtu.be/ftOnnwk9Rtk

18.01.2022 I'm going to Penang for the International Dragon Boat Festival 2019 with the Down Under Dogs (or DUD's for short). What a great way to enjoy the sport you love and experience some of the magical parts of our world. Note: hope humidity goes on holiday whilst I'm there. (Posts start up again this weekend - preparing for your season)

18.01.2022 Just letting you know that I'm working on material for the coming months. Expect the posts to come out in 2 weeks or so. In the meantime, an old photo of me has surfaced from uni days. Here we are testing VO 2 max amongst other pieces of data. #feelsorryforthetestsubject

18.01.2022 The race of the day! Winners of the NSW State Championship mixed final is the mighty ACCA. Congratulations to Sloths (2nd) and CYL (3rd) and to all the other finalists. On a day when the grey water matched the grey sky (due to smoke) we are thankful to our firefighters. All other race categories were cancelled shortly after due to the choking smoke from nearby bushfires. #humanresilience https://youtu.be/Y4kh8ESBbpo

17.01.2022 Congratulations to the Yarra River Dragon's Head coach David Abel on his recent appointment to the role of the Australian National Squad (Auroras) Head Coach. A well deserved appointment following the success of Yarra River Dragon's at CCWC 2018 and at the Australian National Dragon Boat Championship of 2019 where the Yarra River Dragon's won a medal in every premier event race category and won 6 out of 9 gold medals. #humanhorsepower https://www.facebook.com/181684565206903/posts/3516332485075411/?d=n

17.01.2022 In order to design better training programs to paddle faster we have to first understand what we are trying to do with the paddle. #thebucket https://youtu.be/2PcjawMreaM

16.01.2022 Enter the dragon! The CYL green dragon turns to gold at the Chinese New Year regatta 2020 with a win in the Opens final. Superb racing with ACCA and Sloths all pushing for the line. Hail the mighty CYL. https://youtu.be/KqkB4fzOzQE

16.01.2022 A season within the season. Back into training (after 7 weeks off due to injury) with the Down Under Dog's Australia dragon boat team. Spent the weekend at a training camp for our trip to Penang for the International Dragon Boat Festival 2019. Sponsor's onboard. Pit's Perfect BBQ (I always feel like a good feed after training) and Allwave Australia (single craft paddling is an excellent tool for your training). Next week we look at Cardiovascular Fitness in detail and how the physiological changes from Cardiovascular training can conflict with that of strength training. Here's some pictures of us; praying before training, then smashing it out in gale force winds. Will keep you all updated from Penang. https://www.facebook.com/allwaveaustralia/ https://facebook.com/pitsperfect/

15.01.2022 Placed my bets on ACCA to take this one but their great rivals, Different Strokes, took this first bite of the season. Well done Different Strokes - the largest club in Sydney and ever popular. #theduelresumes https://youtu.be/3wqp5bFIQwI

15.01.2022 To go faster, paddlers get fitter and get stronger but in sport the greatest improvements are seen from getting SMARTER. One way to get faster may be to spear the paddle into the water using the X factor - a rapid stretch of the muscle. A welcome innovation in the search for more speed. #thinkingaheadofthecurve https://youtu.be/1j57HiQxO1E

15.01.2022 Winners of the opens small boat 200m is Melbourne Flames...again. And again demonstrating their pump action technique. A welcome innovation in Australia's bid to close the gap on the Chinese and Canadian dragon boat teams. #gonnastudywhatyouaredoing https://youtu.be/Fu_qknDyK6I

14.01.2022 Are we going to go faster this season, remain the same speed or going to get slower? We need to understand what we can do with the paddle to get more force and speed than our competitors. The force time curve (and data from studies) can help you to develop a strategy to go faster this season. Dust off your paddles peoples. Summer is coming! #dontplantowinbyaccident https://youtu.be/0C0hR0XgKM4

13.01.2022 Winners of the Australian National championship 200m opens is CYL. Back to back to back to back. You know what I'm saying...5 times in a row. Tributes must go to the club and crew. Their commitment to improving themselves is second to none. And they have a lot of laughs on the way. #greatbunchofguys #greatclubtobepartof https://youtu.be/EJQSM46tEXE

13.01.2022 My first goal for the season is to survive the first training session. That's just the short term goal. The overall goal is to improve. Plan to succeed. Don't rely on the Steven Bradbury strategy to pay off for you. #themostunexpectedgoldmedalinhistory https://youtu.be/EgVDXm0syrw

12.01.2022 How much faster do you want to be this year? What exactly are you doing now and if you make some changes, how much will that change help you? Message of the day - don't rock the boat. 355 days left this year. Better hurry! #capturefit @katstace #thanksforbeingthemodel https://youtu.be/-mdnKaiX-_A

11.01.2022 Featuring DSA (Dragon Sports Association) and ACCA women's crews. I filmed this partly because I have friend's on the boats (won't point them out) but it represents a good opportunity to look at two crews side by side from start to finish. https://www.youtube.com/watch?v=9kDZvXKSHFs

10.01.2022 Which action has more power? Over the next few weeks we will be looking at the power at the paddle face when treating the paddle like a lever. The three conditions are; top hand stays still, top hand goes down, top hand goes forward. We will see how this works in a real boat and we will discuss the reality of the negative blade myth. #gocylatthenationals #theworkshed https://youtu.be/WZhJHlOH2Lg

10.01.2022 Outstanding racing from the Yarra River Dragons women's crew who claimed the 200m sprint over ACCA. Yarra River Dragons had an outstanding meet overall with several Premier gold medals over a variety of distances. What's your secret??? #watchingyou https://youtu.be/8GHgtiiGwn4

10.01.2022 Revenge of the ACCA. Last time CYL beat ACCA. This time ACCA sustained a blistering pace pushed by Yarra River dragons. CYL chased them down but couldn't catch them. Congratulations to all who made it a great race. #cyldb https://youtu.be/gXDoXQ4Uv_c

10.01.2022 What's better - a higher rate or a longer stroke? Dragonboat racing is very taxing and one often has to compromise between power and economy. Thanks to Katrina Stace (Personal Trainer and Exercise Expert) from CaptureFit for the demo. Get a trainer and get back into it. #capturefit #katrinastace https://youtu.be/GykHJJa81ac

09.01.2022 Dragon boat paddling myth busted! So confusing for the new paddler is the saying "don't go negative" when it's obvious everyone (especially the better paddlers) goes negative. To go faster ignore bad advice and embrace logic. #gotestityourself #thesportsresearcher https://youtu.be/uQCMR3dtdbE

09.01.2022 Lucky lane 3. Outstanding performance for the Yarra River Dragons (YRD) at these championships. They won a medal in every premier racing event and won 6 out of 9 gold medals available and a clean sweep of gold in the women's events. You make your own luck in this world and it must be attributed to coaching. From what I can see (from their facebook pages) they are smart, clever and intelligent and clearly the paddlers have bought into them. Well done YRD paddlers and coaches. You are no doubt the most outstanding club in Australia. #keepupthegoodwork #humanhorsepower #oopsmissedthatone https://youtu.be/VKDw3AAdWZ4

09.01.2022 Is our goal to go faster than we can or to go slower for longer? By analysing what we do as paddlers we can understand what is actually happening on the water and we can then devise a way to go faster or go slower for longer. 348 days to go to reach your year's goals. #capturefit #katrinastace @capture_fit_ https://youtu.be/YNTZF1RDAr0

07.01.2022 A whole calendar year looms ahead of us. Is it going to be a disappointing year or a rewarding year? Are you just going to roll the dice or are you going to think carefully about what you want to achieve and then develop a plan to succeed? Wishing you all the best in the year ahead. May 2020 be a year to relish. #happynewyear #happypaddling https://youtu.be/T5kf2VddN4A

05.01.2022 I've seen paddlers double their bench press, double their deadlift, improve from zero to 10 chin-ups but still not improve their speed. How much force is required to move the blade through the water? Here I've taken some measurements to give you more information to design your training program if you want to get faster? #humanhorsepower #theworkshed https://youtu.be/rmQwXBTeb2U

05.01.2022 Credit where credit's due. Fellow Australian Dragon Boaters, who deserves your nomination to be shortlisted to have their story of greatness shared at the next Australian Championships? Get in touch with Shirleen Ho before end Jan 2020.

05.01.2022 Changing of the guard! Winners of the women's final at the Chinese New Year dragon boat regatta 2020 is Different Strokes. Second place went to a resurgent Pacific Dragons and third place to Sloths. All that hard work paid off. Happy Chinese New Year. https://youtu.be/QVn8R_EIMmc

04.01.2022 2020 seemed like such a long year with regattas and training cancelled and cancelled and cancelled again. Let's get back into the Longzhou (Chinese for dragon boat) in 2021. Plan now for your comeback. Happy New Year dragon boaters. https://youtu.be/wJy6RXax58w

03.01.2022 Off to a flying start! First race of the season and the winner is CYL. Dusting off the cobwebs, giving newbies a paddle and interviewing well. Going to be an exciting season. #challengersputyourhandup https://youtu.be/j8kt_QgFCck

03.01.2022 The winner of the mixed finals is Different Strokes in a blanket finish. Well done to Different Strokes who won 2 out of 3 gold medals in premier division CNY 2020. The camera is going to be focussed on you at the Nationals. https://youtu.be/E8vrZatskq4

02.01.2022 Been working on program design over the past 12 months. Why is program design important? A number of followers are curious as to why the Australian clubs performed a few seconds worse during the CCWC 2018 compared to their in-season performance (except YRD standard 2km women). It was suggested that being out of season was one reason but the New Zealand team performed right at their best at CCWC. If seasonal factors are discounted then consider training program design. Please ...see attached information on the 'supercompensation curve" which could be the 'overtraining curve" if not done correctly and consider the time for recovery depending upon the type of exercise, intensity and volume you choose. If the exercises you choose are of little or no benefit to your dragon boat performance then you are using up your precious biological resources for nothing and probably getting worse. See more

01.01.2022 Here's a question; to get more power in the paddling stroke do I need to use more force with my muscles or is force, and by association power, a consequence of the technique you use? #ongoinginvestigation https://youtu.be/LbR91nB6um4

01.01.2022 Just came back from my first dragon boat racing holiday experience with the Down Under Dogs Australia. Great fun, team bonding, lots of laughs and solid racing. Thanks to our sponsors Allwave Australia and @PitsPerfect Low & Slow BBQ for their support in our Penang campaign! Thanks also to the various contributors to the photos and videos which have allowed us to immortalise the experience. #michisan #AllWaveAustralia #PitsPerfectBBQ #DownUnderDogsAUS https://youtu.be/ITDcE1upNqU

01.01.2022 Paddle angle is fundamental if you want to add weight to the amount of force you produce. Body mechanics (in this case a slight technique modification) can add kilos to your propulsive force. May the source be with you. #puertoricodragonboat #johnnyvuongyoudaman https://youtu.be/CS9pSyznyT4