OC1 Training

Boat mechanics drills to stabilize the body and maximize boat glide.

Sport-specific exercises to develop mind/body connection for stroke power.

Laid out to be used in addition to dragon boat practices to avoid over training.

Developed by dragon boat coach Cheryl Roose for competitive paddlers.

Training session progression for competition dragon boat race distances.

Course Details

Learn more about what's included in this course

Technical Drills Overview

Explore a comprehensive overview of the technical drills included in the OC1 Training Program. Perfect your stroke, blade, and body mechanics through targeted exercises designed for dragon boat paddlers who cross train on the OC1.

Master technical drills specifically designed for dragon boat paddlers using the OC1.
Focus on critical aspects such as hand position, power setup, lower body rotation, core engagement, and more.
Learn from detailed video lessons, providing step-by-step guidance for each OC1 training drill.
Enhance your blade and body mechanics to generate more power and efficiency in your dragon boat stroke.
Gain valuable insights into paddle techniques that directly translate to improved on-water performance.

Program Structure

Understand the carefully crafted structure of the OC1 training program. Learn how the sessions progress and focus on developing the energy systems required for peak paddling performance for dragon boat races and OC1 time trials.

Follow a carefully structured program with OC1 training sessions.
Progress through sessions designed to build on each other for peak paddling conditioning.
Experience flexibility in intensity and sessions, accommodating various fitness levels and schedules.
Access pre-recorded workouts, allowing you to train conveniently at your preferred time and location.
Receive motivational videos and mindset training strategies to stay focused on your fitness goals.
Access the entire program for a full year, providing long-term support for your paddling fitness journey.

Sport-Specific Training Benefits

Discover the benefits of sport-specific training tailored for dragon boat paddlers. Uncover how this program enhances your paddle strength, refines your stroke, and contributes to overall fitness for the dragon boat season.

Experience sport-specific training that enhances paddle strength, refines your stroke, and boosts overall fitness.
Benefit from Cheryl Roose's coaching expertise, ensuring effective and results-driven training sessions.
Integrate OC1 training seamlessly into your dragon boat season, maximizing the impact on stroke mechanics and power.
Train your energy systems for 2000M, 500M, and 200M race distances, gearing up for dragon boat competitions.
Enjoy sessions that progress and advance paddlers, providing a competitive edge for racing events and the OC1 time trial.
Implement technical drills and skill development, translating directly to improved performance on the dragon boat and outrigger canoe.

Cheryl Roose's Coaching Approach

Gain insights into Cheryl Roose's coaching approach and why you should trust the OC1 Cross Training Program. Learn about her experience as a dragon boat coach and how she integrates OC1 training to improve dragon boat paddling.

Explore a curriculum developed by Cheryl Roose, a seasoned dragon boat coach with a focus on OC1 cross-training.
Engage in a well-rounded program that combines technical drills, strength-building exercises, and strategic race training.
Benefit from Cheryl's coaching insights, ensuring a structured and effective approach to OC1 training.
Access detailed video lessons and instructional content to support your learning and skill development.
Experience a course designed to complement and elevate your dragon boat performance through OC1 cross-training.

OC1 vs. Dragon Boat Training

Explore the unique aspects of OC1 training and its role as an "ADD IN" to the dragon boat season. Understand how OC1 drills complement and enhance dragon boat training, providing continuous improvement in stroke mechanics and power generation.

Explore the advantages of OC1 training in enhancing stroke mechanics, blade skills, and overall paddling efficiency.
Compare the energy systems targeted in OC1 sessions to those in dragon boat practices for a well-rounded approach.
Learn how OC1 cross-training serves as a valuable "add-in" to your dragon boat season, improving performance year-round.
Discover why OC1 training is an effective method for maintaining and strengthening paddle-specific muscles.
Gain insights into how the OC1 training program aligns with and supports your dragon boat fitness goals.

OC1 Drill: Hinge Versus Rotation

Why rotation is part of the hinge and how they both work together!

2 Minutes

OC1 Drill: Align For Stroke Power

Learn the common mistakes when holding a dragon boat paddle.

3 Minutes

OC1 Training: Tips For Cardio Training

OC1 cardio and distance training tips specific for dragon boat time trial races.

3 Minutes

OC1 Training: Training With Heart Rate Zones

Learn how to progression train to peak an energy zone and when to advance to the next!

2 Minutes

Example Drills

Explore some included drills

Hand Position On Paddle

This video explains the common mistakes when holding a dragon boat paddle and provides corrections that will help paddlers get more power in their stroke.

Setting up the Power Position

Power in the dragon boat stroke is initiated from having proper alignment in the body, the hands and the blade and then making this solid connection in the water.

Lower Body Rotation

In this video you will learn how to rotate by using the lower body to initiate the movement. This drill helps wake up the glutes and both hips in an exaggerated way so we can feel rotation in the body.

Learn How to Paddle with the Core

This lesson focuses on torso paddling to alleviate the common mistake dragon boaters make by rotating through the mid back and shoulders causing strain to the low back.

R.E.D. The Set Up to Find a Dynamic Catch

Rotate. Extend. Drop. This video dissects the phase prior to the catch and explains why it is important to separate these components to deliver maximum power.

The Drop to Catch

This drill has one intention, for paddlers to land on their blade to get a solid catch.

The Pull Phase

This drill takes paddlers through feeling the connection on the paddle to apply force in the pull phase of the stroke.

Where To Exit

Learn where the blade becomes negative in the water and how to exit to set you up to move into the catch.

Timing Your Pieces

This lesson gives paddlers some tips to implement in their water sessions that train us for the stroke rate on the dragon boat.

Training Tips

This lesson gives paddlers some training tips to create water sessions that train us for the dragon boat distances.

Reviews

What the competitors are saying

"Lately, I have been racing against the younger and lighter paddlers. I have consistently beaten everyone except one person."

Lesley S., Paddler

"I really like that this program is directed to women with all our specific attributes and requirements. I have really enjoyed all Modules so far—especially proper alignment and balance to promote confidence, and conditioning exercises for stroke mechanics."

Lynnette M., Paddler

"My first attempt was exactly 15 seconds better than my previous best on our lake and my 2nd was 14 seconds better!!"

Julie H., Paddler

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FAQs

Got a question? Check out our FAQs for this course

Who is the OC1 Cross Training Program for?

This program is specifically designed for dragon boat paddlers who want to improve their stroke, blade, and body mechanics.

What does the OC1 training include?

The program includes 10 technical OC1 drills, sport-specific training, and sessions designed to peak paddlers for dragon boat racing.

How is this program different from other cross-training programs?

This program is tailored as an "ADD IN" to the dragon boat season, offering specific drills and sessions to improve dragon boat paddling.

Who is Cheryl Roose, and why should I trust this program?

Cheryl Roose is a dragon boat coach who uses the OC1 to develop effective training for dragon boat paddlers. Trust her expertise in delivering results-oriented training.

How long is the OC1 Cross Training Program?

The program spans eight training sessions, progressively advancing paddlers and peaking them for racing.

What energy systems does the program focus on?

The OC1 training program focuses on the energy systems required for dragon boat race distances: 2000M, 500M, and 200M.

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