Unfortunately, our beloved HPZ is closed all week due to setup for Fall convocation! But, we still managed to sneak in an outdoor workout despite the cold weather and the closure!
What we did today:
1/4 ring road jog
High knees, butt-kicks, lunges and bounds x 15 m each
1-2-3-4-3-2-1 hill (by the PAC and university club) sprints
1/4 ring road jog
Thanks for everyone that came today! Hopefully you guys ate lots to make up for all those calories lost running in the cold. I sure did =)
I have been a member of this wonderful club since my 1A term and have never looked back. Now that I am so close to finishing (halfway through 4A!), I decided to write this piece in order to hopefully impart some useful advice and knowledge to all of you who are struggling to juggle school/work and being an athlete.
If you have skipped practice or a workout due to school-related work, I suggest you continue to read this post. Before you continue however, I would like to point out the following:
1. I am not advocating putting dragon boat (or any of your other extracurriculars, for that matter) ahead of school. You paid to go to school and that should be your first priority (do as I say not as I do =P)
2. That being said, you have committed to being an athlete so put 100% in
3. This does not really apply if you are doing dragon boat racing recreationally
4. I understand that not everyone is the same, so treat the following advice as guidelines and not as hard rules.
With that out of the way, we can finally discuss how you can be a great student athlete without letting your grades suffer:
1. Do your work in little chunks
This is something that I didn’t learn until recently. Up till 3rd year, I would wait till the last moment before I would even start studying/doing homework, staying up till way past my bedtime scrambling to finish my work. That isn’t sustainable and worse still, bad for your GAINS. Figure out what you need to do a week before, and start doing it in little chunks. Spend 1/2 an hour every day, do 1 question of your assignment every day, or divvy it up any other way you want and you’ll be done in no time.
Another little useful technique to break down your work is the Pomodoro technique: basically set a timer for 25 minutes and do work until it rings. Take a break for 3-5 minutes (15-30 if you are on your 4th interval). Rinse and repeat.
2. Stop procrastinating
Get off Reddit, Facebook, imgur, YouTube or whatever else you guys go on to distract yourselves and do some work! Trust me, your work won’t magically be more fun after 2 hours on Reddit so might as well exercise some self-control and get it over with. For those of you that have the self-discipline of a 5-year old, there’s an app for that (if you use Chrome).
3. Get a planner and USE it
Write down all the things you have to do when you are made aware of them (and set a reminder if need be)! It takes 2 seconds and it will save you from the oh-so-frequent “HOLY CRAP I have an assignment tomorrow, good thing someone asked a question about in on Facebook”. Using my phone as a planner has probably been one of the best decisions ever. I rarely forget important things that I should be doing and it makes it infinitely easier to schedule events and not double-book yourself.
4. Study Smart
Everyone can study hard but to be really successful, you need to study smart. Do you really need that extra hour of studying or would it be better off if you went to bed a bit earlier? Is that assignment worth 2% really worth pulling an all-nighter for? Sometimes, you just have to pick your battles to win the war. Now, I’m not saying to skip every assignment below a certain percentage because that will add up. All I’m saying it, if you are pressed for time, skipping an assignment or reading (or two) probably won’t kill you; getting 4 hours of sleep every night might.
5. Sometimes life happens
Once in a while, even after you apply tips 1-4, you may find that things come up unexpectedly. Assignments start to pile-up, research papers that you didn’t think were going to take long, etc. This is when you just have to grit your teeth and push through. No one said that being a good student and a good athlete is going to be easy – anyone who says otherwise is either a dirty liar or part of the top 1%. Fortunately, when the going gets tough, you have 100 other team mates that probably went through the same and can offer loads of support.
Hopefully these tips will help you all crush school work while still crushing PR’s in the gym!
In case you haven’t yet, make sure you sign up for the mailing list here:
The club sent 42 uWaterloo students to Victoria, BC this past weekend to race at the 2013 Canadian National Dragon Boat Championships. We worked our hardest for the past 10 months and raced our hardest for 3 days and it shows in the results:
1. U23 Open – Gold
2. U23 Mixed – Silver
3. University Mixed – Silver
We finished top 2 in the U23 mixed and open divisions, earning us a berth to compete at the 2014 Club Crew World Championships in Ravenna, Italy.
Thank you to all of our student athletes, Adam Steeves (uWaterloo Athletics) and every single one of our supporters for making all of this possible!
Full race results:
Official DBC race videos:
Videos from our YouTube Channel:
In the summer of 2012, there were a lot of injuries plaguing the dragonboat team. I didn’t pay much attention other than give the generic “go to PT” advice – until I got injured. In my down time, I reflected on why and how I got hurt. These are my thoughts and I think everyone can take away something from my mistakes.
1. If it hurts (in a bad way) then it isn’t good for you!
If you have pain that is different from muscle soreness, you should:
- Stop doing whatever it is that causes the pain – if you keep picking at the scab, it will take longer to heal!
- Understand why the thing that you are doing is causing pain. Is your technique correct? Are you performing the movement without compensation?
2. Go see a doctor or a qualified movement specialist (e.g Physiotherapist, Chiropractor, etc)
This is self-explanatory! Don’t rely on bro-science or the interwebz. It’s better to see someone qualified because every case is different and there is no one-size-fits-all solutions!
3. Performance > Ego
Performance = optimal health. Therefore, recovery = performance.
Leave your ego in the gym bag. Don’t let it get the best of you! If you are unsure about doing something, do the opposite of what you would do if you were to have a BIG EGO.
E.g: If you are not a powerlifter, then I don’t think you should be performing 1 Rep Maxes. The amount of stress it puts on your body is not worth doing it just so you can say, “Hey, I lifted XXX amount. I am a badass!”.
4. Always consider the benefit vs. risk ratio
A while ago, I was talking to my Muay Thai instructor, Andrew Poon, about things you see in the gym like squats on bosu balls or running backwards on the treadmill. He said, “Many people don’t look at the benefit to risk ratio.” People do bosu ball squats because they think they can work on “stability” but is it worth falling flat on your face and making a fool of yourself? Or worst-case scenario, breaking a leg?
If you are unsure of something, please ask for help. Even if we can’t answer your question, we can point you in the right direction.
5. Fix things during your off time
If the problem is your technique, go get help. Fix your technique and drill it.
If the problem is a weak core, then work on your core endurance. Do bird-dogs and side plank until you master those movements.
If the problem is poor mobility, go to on over to Mobility WOD.
6. Ask for help!
If you are unsure of something, please ask for help. Even if we can’t answer your questions, we can definitely point you in the right direction.
These are my thoughts post-injury which I hope to use to prevent future injuries. Always remember: when you do something, always consider the benefit to risk ratio. You only get one body, best if you take care of it!
My name is Praneeth Ellanti (Candidate for B.Sc. in Kinesiology) and I am completely fascinated by movement performance. I believe that mobility and strength is the key to moving, feeling and performing better! People can usually find me by the squat rack or prowler – the two things I believe everyone should do.
Hope everyone had a good reading week! Pool practice will resume tonight at the same time (9-10:30 pm) in the PAC pool!
Hope to see you all tonight.
Great article by Warriors Strength and Conditioning exec member and one of UWDBC’s strength and conditioning coach, Ben Pickard:
“From now on when you step into the gym, I want to you think about your goal and how you are going to reach it. Regardless of what exercise you want to do, I want you to do it with purpose. Make it count towards your goal. Make the most out of it, and make every rep work for you.”
Our goal: Move that 2 tonne, fully loaded boat, as fast as humanly possible and cross the finish line first!
There’s a lot of upcoming events preceeding the 2013 racing season so let’s get down to business:
- If you aren’t receiving e-mails from us then please register here to get them!
- Competitive team meeting will January 16 (19:00 – 20:20) at PAC 2021 (physical activities complex).
- We will be at clubs days on Friday, January 18 (10:00 – 15:00) in the SLC Vendor Alley so come on by to learn more about the club and meet other club members!
- General club meeting will be January 23 (19:00 – 20:20) at PAC 2021 (physical activities complex).
- Winter 2013 Strength and Conditioning Program Sign-up (deadline is January 24 at 16:00)
- The second fitness test will be February 2 (09:00 to finish) at PAC, more information TBA later. First cuts will be 1-2 weeks after this test. For more information about the test please see this.
- Team lunch this Saturday at 13:00! More details will be announced in the Facebook group.
- Team skating with location and time TBD
- Relay for life, TBD when more information is posted