These training cycles were produced solely by Yong Fen Yit. All rights to these training cycles are reserved and is it strictly prohibited to use these training cycles unless you are a Josephian Canoeist.

Cycle 1 (strenght to weight ratio)

First 15 minutes Warm up :

- 4 rounds around track (maximum 8 minutes or penalties)
- Stretching

Next 20 minutes Actual PT :

6 sets of pull-ups till failure: - between set 1-3 rest 20 seconds
- rest for 2 minutes
- between set 4-6 rest 20 seconds

Next 20 minutes

Push-ups: - 4 sets in cycles ( elevated, normal, elevated, normal)
- 1.5 min rest in between

Water break

Next 15 minutes

Dips: -4 sets of 15 with 45 second rest in between

Next 15 - 20 minutes

Cool down: - 4 rounds no timing ( but NO walking)
- Stretching TOTAL TIME TO TAKE: 90 minutes