Amazon River Raft Race Training

Which workout routine or program is best for your fitness goal? Post your programs here!

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lfhooper
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Amazon River Raft Race Training

Post by lfhooper »

I am lucky enough to be taking part in the 2107 Amazon River raft race taking place in October.

The race is a 180km 3-day event paddling down the mighty Amazon in Peru.

Looking for some advice on workout routines to strengthen whichever parts of body I will be using for paddling.

normal weekly exercise mostly involves cycling, long hikes and recently weekly rock climbing and surfing.

Any advice much appreciated!

Luke
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Boss Man
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Re: Amazon River Raft Race Training

Post by Boss Man »

Hi Luke, good to talk to you.

Do you do any weight lifting currently and if not are you in a position to join a gym or purchase equipment for at home use, or would you just be looking to do body weight exercises?
lfhooper
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Re: Amazon River Raft Race Training

Post by lfhooper »

Thanks for the response.

I haven't done any weight lifting before. As I'm still settling into living and working in a new country (Peru) I probably won't be in a position to join a gym for a while. And as I am only here until December I don't really want to invest in too much kit.

So yeah body weight exercises that can be done at home would be best for me
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Boss Man
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Re: Amazon River Raft Race Training

Post by Boss Man »

Well for the training you could do a schedule something like this using just body weight.

Squats, 2 sets, 10 reps

Lunges, 2 sets, 10 reps

Deadlifts, 2 sets, 10 reps

Bench Press, 2 sets, 10 reps

Bent over Rows, 2 sets, 10 reps

Shrugs, 2 sets, 10 reps

Planks 30 seconds.

You would do that 3x a week every other day.

After 4 weeks you could increase the number of sets to 3 per exercise, but increase planks by 5 seconds a week after week 1, until you're hitting 90 seconds on it, then maintain 90 seconds.
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