Kayak training for white water

At some point you have to train for the sport that you take part in. Here are my 3 too tips

IMPROVING TECHNIQUE
Technique is the most important component to improving in any sport,The kayak stroke consists of powerful rotation of the upper body, combined with a driving of the legs against the foot rest, As you strive to improve your technique, focus on maintaining an upright posture, keeping your arms straight at the catch and rotating your body rather than pulling your arms toward you.

KAYAK-SPECIFIC STRENGTH
To really begin to see improvements in your time, you need to get strong in the gym. Begin with body weight exercises such as pull-ups, pushups, sit-ups and squats. Once you can do these with ease, begin lifting weights. The kayak stroke requires tremendous strength in the torso, core and legs, so emphasize these areas. Perform sets of six to 12 repetitions, using 65 percent to 85 percent of your one-repetition maximum to increase muscle size and strength.

EXPLOSIVE POWER
Power is a specific type of strength that combines lifting heavy loads with explosive muscle contractions. Power is essential for getting the kayak up and moving from the starting position. Power exercises that are effective for kayaking include power cleans and snatches. Only attempt power lifts under the watchful eye of an experienced coach or strength and conditioning professional. Sets of three to six repetitions, using about 75 percent of your one-rep max will increase power needed for kayaking.