Dragon Boat, Injury Prevention, Training, Workouts


It is useful to incorporate different equipment into your workout regime from time to time, as this keeps exercises fresh and challenging, and allows you to learn and build new skills.

Multi Modality Training

The idea of multi modality training is to utilise different equipment in your workouts. The range of movement is challenged and your body has to keep adapting.

I am a fan of using equipment such as the TRX suspension trainer, kettle bells and dumbbells, medicine balls, swiss balls and resistance bands, as well as mixing in a good number of bodyweight exercises and gymnastics moves. Stretching and yoga poses are important to improve mobility and for cool down sequences.

Always make sure you engage in a proper dynamic warm up prior to any physical activity or sports. Before stretching, I recommend getting a proper assessment to identify weak and tight areas that may require extra attention and care.

Seagods Dragon Boat Circuits

The Seagods are Hong Kong’s Mixed Dragon Boat Champions and I have been involved with training the squad for a number of years.

This Seagods dragon boat paddling circuit from 2009 is a good example of how to incorporate mixed modalities into a workout program. This is a functional circuit that is specific to paddling and takes full advantage of bodyweight exercises, the TRX Suspension Trainer, powerbags, powerballs, medicine balls, dumbbells, and much more!

The circuit works on movement and mobility, resistance and conditioning. It can be used for other paddle-powered sports such as outriggers.

More recently, I have incorporated the TRX Rip Trainer together with the Suspension Trainer in a circuit designed for dragon boat paddling.

With some creative and intelligent programming, you can substitute equipment for what’s available. The only limits are your own imagination!


The TRX Suspension Trainer is a fantastic, portable piece of equipment that can be used in so many ways to enhance your workouts.

I enjoy using my TRX for multiple modality circuits. It’s a great tool for flexibility and mobility, for working those small stabiliser muscles, for balance, and for bodyweight resistance training. It helps focus on the core and adds a rotational aspect to training. I have found it can be utilised effectively for training rotation for sports such as tennis, golf, martial arts.

I have designed workouts using the TRX Suspension Trainer for specific sports and activities, such as a circuit for runners, training for triathlons, a series of drills for barefoot running.

Here is a sample circuit for strengthening shoulders and an example of how the TRX can be adapted for corrective exercises, in this case, scoliosis.

I first started using the TRX in my own personal workouts in 2007 and became a certified course instructor in 2009. I became the first TRX master instructor in Asia in 2010 and more recently, got certified in 2011 for the TRX Rip Trainer which is an excellent tool for paddling-type sports such as outrigger or dragon boat paddling.


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Ross Eathorne is one of Asia’s leading fitness and wellbeing coaches and is renowned for his holistic approach to wellness. Ross coaches private clients, groups, champions as well as trainers in his L.I.F.E programme, he is the author of three books with another book on the way, is a keynote speaker, a gym owner, and a champion himself.

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