Brisbane River Dragons

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Brisbane River Dragons
2006-2007 Season
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Brisbane River Dragons
Welcome!!!

• Goals and Objectives
• Coaching Staff
• Time Line
• Training
• MBT
• Juniors
• Recruitment
• Sweeps and Drummers
• Fundraising
• Website
• Questions

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Brisbane River Dragons
Goals and Objectives

• Club Unity
• Club Team Building
• Club Spirit - Pride
• Fitness Strength/Endurance
• Improve Performance
• Juniors/Masters Men
• Sweeps and Drummers

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Brisbane River Dragons
Goals and Objectives
Competitions

• Queensland State Titles Saturday March 4
  Hinze Dam
• Australian National Championships
  Saturday/Sunday April 7-8 - Sydney
• State vs. State Friday April 6 Sydney
• Penang International Dragon Boat Festival
  May/June 2007
• Club Crew World Championships Penang, Malaysia
  2008

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Brisbane River Dragons
Coaching Staff
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Sunday 1 Oct State One Day CampSunday 8
Oct Gold Coast Chinese ClubSaturday 14
Oct Spag and DragSaturday 21 Oct Brisbane
Indoor Rowing ChampsSat/Sun 21/22 Oct State Two
Day Camp TestingSaturday 28 Oct Halloween
PartySunday 29 Oct Burleigh Fire Dragons
RegattaSunday 5 Nov RAWFri/Sat 10/11 Nov Pan
Pacifics Hinze DamSaturday 18 Nov BRD GO KART
DAY Sunday 19 Nov State One Day Camp Sunday 26
Nov Tweed Kids in Need RegattaSaturday 2
Dec BRD Christmas PartySunday 10 Dec Redcliffe
RegattaSat/Sun 16/17 Dec State Two Day
CampThursday 21 Dec Last Training Day before
Christmas BreakWednesday 3 Jan Back on
WaterSunday 14 Jan State One Day CampSat/Sun
20/21 Jan State Two Day Camp TestingSaturday
27 Jan BRD Skirmish DaySunday 28
Jan Broadwater RegattaSat/Sun 10/11 Feb State
Two Day Camp TestingSunday 18 Feb Brisbane
River Dragons RegattaSaturday 3 Mar State Prep
Team DinnerSunday 4 Mar QLD State Titles
Hinze Dam Sunday 11 Mar State One Day Camp
Hinze DamSunday 18 Mar RAWSunday 25 Mar State
One Day Camp Hinze DamSaturday 31 Mar State
One Day Camp Hinze DamNATIONAL TITLES
SYDNEY State Day Friday 6 April, 2007
CompetitionNATIONAL TITLES SYDNEY Club Crew
Championships April 7-8, 2007WORLD TITLES
SYDNEY 19-23 September, 2007DA WORLDS
Caloundra 28-30 September, 2007
Time Line
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Sunday 8 Oct Gold Coast Chinese ClubSunday 29
Oct Burleigh Fire Dragons RegattaFri/Sat
10/11 Nov Pan Pacifics Hinze DamSunday 26
Nov Tweed Kids in Need RegattaSunday 10
Dec Redcliffe RegattaThursday 21 Dec Last
Paddle before ChristmasWednesday 3 Jan First
Paddle Back after New YearSunday 28
Jan Broadwater RegattaSunday 18 Feb Brisbane
River Dragons RegattaSaturday 3 Mar State Prep
Team DinnerSunday 4 Mar QLD State Titles
Hinze DamThursday 15 Mar Taper Phase Begins
NATIONAL TITLES SYDNEY State Day Friday 6
AprilNATIONAL TITLES SYDNEY Club Crew April
7-8, 2007WORLD TITLES SYDNEY 19-23 September,
2007DA WORLDS Caloundra 28-30 September, 2007
Training
General Preparation
Specific Preparation
Pre Comp Preparation
Taper and Race
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Training
Training Pyramid

• Off Water
• weights
• running
• swimming
• stretching
• core stab.
• nutrition
• psychology

On Water

• paddling

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• GENERAL PREPARATION
• Allocated about half the training time to reach
  our peak
• Used to develop the building blocks of
  performance
• ON-WATER
• Focus on technique development
• Focus on slow developing and slow detraining
  qualities
• eg. Muscle growth, nerve pathways for
  efficient muscle recruitment, aerobic
  capacity, capillary density in muscles for
  efficient oxygen exchange, mitochondria levels
  within cells (site of energy production) etc
• High volume of paddling
• Lower intensity workouts
• Minimal speed and strength work to develop
  central nervous system
• OFF-WATER
• Develop general strength and hypertrophy in the
  weight room
• Develop general cardio fitness running,
  cycling, swimming

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Example of weekly training plan for General
Preparation
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• Guidelines for early stages strength training
• main exercises to focus on the prime movers of
  the dragon boat stroke
• pulling rotational exercises comprise
  majority of the program
• pushing exercises still important
• leg exercises
• do exercises that involve compound movements (
  involve more then one joint) for less injury
  risk developing right neural patterns eg.
  Push ups vs Peck Decks
• large muscle groups are the focus of the
  exercises selected
• one sided movements are incorporated to train
  the upper body in conjunction with the
  rotational and stability muscles of the trunk
• free weights are preferred to machine weights as
  they develop more balance and co-ordination and
  better gains do not use if technique
  instruction not avail.
• trunk stability and rotator cuff exercises
  should be included
• heavier and more difficult exercises should be
  performed first
• weight sessions should go no longer then an hour
• best to train all body parts moderately in one
  session and train two to three times a week
  so doesnt conflict with paddling sessions and
  causing a single heavily fatigued body part

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General Strength / Hypertrophy Purpose Form
basis for heavier lifting Increase muscle
size 6 Week Cycle Week 1 and 2 Weight - 15
rep Max Repetitions- 15 Sets- 3 Sessions/wk- 3 L
ifting Speed- Slow and controlled Rest btw
Sets- 1-2 min Week 3 and 4 Weight - 10 rep
Max Repetitions- 10 Sets- 3 Sessions/wk- 3 Lifti
ng Speed- Slow and controlled Rest btw Sets- 2-3
min
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General Strength / Hypertrophy Purpose Form
basis for heavier lifting Increase muscle
size 6 Week Cycle Week 5 and 6 Weight - 5
rep Max Repetitions- 5 Sets- 3 Sessions/wk- 3 Li
fting Speed- Slow and controlled Rest btw
Sets- 3-4 min Repeat 6 week cycle
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General Strength / Hypertrophy Purpose Form
basis for heavier lifting Increase muscle
size Exercises for 1st 6 week cycle Bench
Press Bench Pull Dumbbell Press Seated Row Lat
Pull Downs Bicep Curls Tricep Push Leg
Press Dips Chin Ups Always do at least 100
reps of varying sit-ups and lower back extensions
incorporating core stability
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MBT
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MBT
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MBT
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MBT
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MBT
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• Technique
• Seating
• Leg Position
• Set Up
• Catch
• Pull
• Exit
• Recovery

Synchronization
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Juniors
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Recruitment

• Word of mouth
• Newspapers
• RAW
• Open Day
• Challenges
• Front Water Advertising
• Faxes
• Website
• Footy Clubs
• New Flyer

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Sweep and Drummers

• Recruiting
• Flyers
• Surf Boats
• AGM
• Training
• Dedicated
• Sweep and Drummer qualities

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Fundraising

• Raffles
• Hungi
• Corporate Regatta
• Chocolates- Individual?
• Calendar

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BRD Website
www.brisbaneriverdragons.com

• Comments
• Pictures
• www.brisbaneriverdragons/CS
• Database edit your detailswww.brisbaneriverdrag
  ons/interact/

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Brisbane River Dragons
The Sydney International Regatta Centre is 44km
West of Sydney Olympic Park, Homebush Bay, about
one hours drive from Sydneys central business
district. Set on 196 hectares of native and
landscaped parkland it is one of the best rowing
and sprint kayak courses in the world. The Centre
won international acclaim while hosting 825
athletes from 56 countries during the Sydney 2000
Olympic Games.
www.regattacentre.com.au
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Brisbane River Dragons
2006-2007 Season
Questions?