Off-Season Training Program 2011-2012
“Destination HK”
Programs
The off-season training program will feature three distinct core programs.
- Fall dragon boat paddling (Wednesday and Sundays at 6pm at pdbc docks)
- Indoor Sport Specific Circuit Training at P3Yoga
- Pool Paddling (Sundays at Buckler Aquatics)
Philosophy
The 2011-2012 off-season training program philosophy is simple: to maximize team based training opportunities and to provide maximal sport specific supervised training.
Registration
To register please email scott.murray@pdbc.ca with the following information:
Name, Date of Birth, phone #, crew, emergency contact, emergency contact # and any health issues
Cost
| Cost with HST | |||
| Full Program (42 sessions) | 490 + HST |
$553.70 |
|
| Featuring: | |||
| Fall Paddling Wed & Sun @ 6pm | Sept 7 - Oct 19, | ||
| P3Yoga Studio Workout 1x per week | Nov 2 - April 11, | ||
| Buckler Pool Paddling 1x per week | Feb 26 - April 15, | ||
| Includes December + March Fitness Testing Free | |||
| Individual Programs | |||
| featuring: | |||
| Fall Paddling Wed & Sun @ 6pm | Sept 7 - Oct 19, 12 sessions | 150 + HST | $169.50 |
| P3Yoga Studio Workout 1x per week | Nov 2 - April 11, 22 sessions | 300 + HST | $339.00 |
| Buckler Pool Paddling 1x per week | Feb 26 - April 15, 8 sessions | 110 + HST | $124.30 |
| Fitness Testing | Sat Dec 3rd & Sat Mar 3rd | $25+HST | each |
Payment
Cheques payable: Pickering Dragon Boat Club
To be deposited into club mailbox at the dragon boat paddle shed
Online payment: via paypal
Here are the program details:
Fall Paddling:
Every Wednesday and Sunday at 6pm at PDBC, the emphasis will be on technical development and longer-lower intensity training. Obviously higher intensity work will be mixed into the program but the overriding principle will be that individual athletes make large technical improvements. The Final fall paddling session is currently scheduled for Wednesday October 19th.
Indoor Sport Specific Circuit Training:
Masters Wednesday @ 6pm
Masters Wednesday @ 7:15pm
All PDBC Sundays @ 6pm
This program will feature equal elements of dragon boat paddling (using dragon boat ergometre’s), explosive strength body weight training and stretching or technical analysis. The program will take place at P3Yoga and will be a weekly program starting November 2nd and ending April 11th.
Pool Paddling:
This program is designed to maximize team technical preparation for the 2012 season. Allow coaches to provide technical foundation and institute positive crew dynamics. This program will take place at Buckler Aquatics in Scarborough and feature the pool paddling adapters we have used for the past two seasons. The program will run from Sunday February 26th until Sunday April 15th.
The off-season program will also offer complimentary programs to assist in preparation for the core workouts:
- Spring Training Week (April 15 – 20, destination tbd)
Location and registration announcement coming in September - PDBC Running workouts
Specific dates and times to be determined - Individual Weight Training Program
- Dragon Boat Ergometre Coached Sessions
- Dragon Boat Ergometre Individual Sessions
- Sport Specific Yoga Sessions
Email scott.murray@pdbc.ca for further information on any of these options. Excel Fitness remains the official Gym of the Pickering Dragon Boat Club, please ask for Bill and notify him you are a member for PDBC to qualify for the club rate.