SNCC's High Performance Dragon Boat Crew

Spring /Summer Training Schedule

Mid-April to Mid-September

Tuesday/Thursday Night  6:00pm – team run and warm up

                                     6:30-8:00pm – on the water (two boats)

                                     8:00-8:20pm – yoga and cool down

 Saturday Morning           9:00am – team run and warm up

                                     10:00-11:30am – on the water (two boats)

                                     11:30-12:00pm – yoga and cool down 

Fall Training Schedule

Mid-September to November

Saturday Morning           9:00am – team run and warm up

                                    9:30-11:00am – on the water (two boats)

                                    11:00-11:30am – yoga and cool down 

Winter Training Schedule International Flatwater Centre

November to Mid-April
Saturday Morning            9:00-10:30am

*Half of the team in the weight room for the first 45 minutes, the other Half in the paddle pool. Switch after 45 minutes. 





Fitness Test Log Winter Circuit Training

Look Fors

Above are the materials given out to log circuit training and to critique yourself when viewing video reviews. 

 What follows below is the context around the development of these materials and their intended use.

Doug's Direction To The Warlocks

From the coach boat and in the tank, Doug says many things to motivate us to strive to perform at a higher level. Four of those sentiments are directly relevant to the development of the attached materials.

  1. As athletes, each of us needs to take responsibility for our own seat in the boat. The only thing that each of us can control/change, is our own performance NOT anyone else's.
  2. Strength, cardio, and technique are the 3 pillars of a successful crew. If after a drill, one is in a hole, the body is sending a message. Following the "White Sheet" and the winter weight exercises are a must. It is not enough to show up once a week and do the circuit and expect strength and cardio will improve to a degree that will win races.
  3. The athlete knows what to look for in his/her performance, when he/she has made an error, takes personal responsibility to correct the error, and takes personal responsibility for his/her performance. The athlete doesn't cast blame elsewhere. 
  4. Training frequently is necessary. Expecting to hit the erg and weights a week before testing or a race does very little to enhance personal performance.


What is implicit in the above 3 points is an attitude marked by self-discipline, commitment, and personal responsibility. It takes self-discipline to stick to a proper fitness program and to a healthy diet when the coach and the other crew members are not there to see what one is doing. It takes commitment to oneself to maintain one's own fitness level, so that he/she is contributing his/her best in the boat during a practice and during a race. It take commitment to, and respect for the other members of the crew to attend practices and training sessions and to be on time. It takes personal responsibility to look within and be reflective about individual performance. Self-discipline, commitment, and personal ownership are what makes up a positive attitude and determines whether we fully buy into the Warlock program and what Doug's coaching offers.


The Point

The "Personal Fitness Log" and the "Dragon Boat Stroke Technique Look For's" not only provide a means to determine your fitness and stroke technique development over the winter, they are also tools to determine the level of your self-discipline, commitment and personal responsibility (ownership of your performance). There is no expectation to show the data to anyone, except yourself. It is your decision if you choose to show your results to a friend or Doug or Kathy. The coaches won't be seeing what you're recording, and your recorded results won't be used for any selection decisions. In other words, you're accountable to yourself to determine your fitness goals, and your level of self-discipline, commitment, and personal responsibility. 


How To Use These Tools

Personal Fitness Log

  • Along the left side, the exercises (except for body weight) align with the activities in the circuit that we do on Saturday. 
  • Across the top are 4 columns for each month with specific dates marking the full day training sessions.
  • Record the number of repetitions you achieve within 30 seconds.
  • With the Erg, record the distance traveled in 30 seconds.
  • Bring the log for the full day training session January 27, March 3, 30

Dragon Boat Stroke Technique "Look For's"

  • As you watch the video clips at home or during a video review, critique yourself and determine your next steps using the Look For's.


Challenge Yourself

  • Record your results on other weeks in addition to the full day sessions.
  • Record your results on the first round of the circuit.
  • Record your results on the 3rd round of the circuit.
  • Record your results in the first and third rounds of the circuit and challenge yourself to close the gap
  • Set the goal 30 repetitions in 30 seconds. When you reach the goal, increase the weight incrementally
  • On the Erg, how many meters in 30 seconds


Copyright - South Niagara Canoe Club 2018

South Niagara Canoe Club is a registered non-profit corporation.  Mailing address:  108 Thorold Rd. East, Welland, ON. L3C 7A6

New paddling location - Welland International Flatwater Centre, 16 Townline Tunnel Road, Welland, ON.

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