{"id":28921,"date":"2024-05-28T09:50:26","date_gmt":"2024-05-28T08:50:26","guid":{"rendered":"https:\/\/mensfitness.co.uk\/?p=28921"},"modified":"2024-06-13T14:14:22","modified_gmt":"2024-06-13T13:14:22","slug":"joe-clarke-workout","status":"publish","type":"post","link":"https:\/\/mensfitness.co.uk\/workouts\/joe-clarke-workout\/","title":{"rendered":"Olympian Joe Clarke’s Upper-Body Workout For Strength & Power"},"content":{"rendered":"\n

Joe Clarke is the gold medal-winning Olympian whose prowess on the water is driven by dedication in the gym. Here\u2019s how his relentless pursuit of power is propelling him towards Olympic glory once again.<\/h3>\n\n\n\n

Joe Clarke, powerhouse slalom canoeist and VOW Nutrition<\/a> ambassador, first burst onto the scene with a stunning gold-medal-winning performance<\/a> at the 2016 Rio Olympics. After that Olympic triumph, in 2018 Clarke bagged his first World Championship title, and despite missing Tokyo 2020 (due to one bad qualifying heat), he has dominated ever since, winning four more kayak cross world titles and European Championships gold.<\/p>\n\n\n\n

Having emphatically reclaimed his Team GB spot after the disappointment of Tokyo, Clarke will compete in K1 (an individual kayak race) and kayak cross (head-to-head) in the upcoming Paris Olympics. <\/p>\n\n\n\n

Getting race-ready isn\u2019t all about time on the water, though; Clarke also sticks to a disciplined, intense strength training routine to maintain the core strength and upper-body power that\u2019s propelled him to the top of his sport. His week includes two to three gym sessions, each with a strong focus on push and pull elements. Bench presses and pull-ups are his go-to, and he boasts monstrous PBs in both, with a 150kg bench and 85kg weighted pull-up to his name. (He admits, however, that he is that guy who skips leg day \u2013 with a medal haul like his, who can argue.)<\/p>\n\n\n\n

Strength training is more than just a routine for Clarke; it\u2019s a passion, especially during winter when it\u2019s a great excuse to escape the cold. Depending on his training phase, Clarke\u2019s main lifts \u2013 the big, compound exercises at the start of each workout \u2013 vary. Early in the off-season, he hits 4 sets of 8 reps, but as the Olympics looms into view he\u2019s dialling it down to 3 sets of 3-5 to sharpen his explosive strength. For supplementary exercises he usually sticks to 8 or 12 reps. <\/p>\n\n\n\n

When he\u2019s not pumping iron, Clarke is paddling hard, clocking in seven to eight kayak sessions per week, even more so during the off-season. Winter training means longer sessions in the freezing cold, building endurance and stamina. Strong legs might not be critical for kayaking, but he emphasises the importance of being connected through the hips and core to maximise power and efficiency. <\/p>\n\n\n\n

Try Joe Clarke’s upper-body workout<\/h3>\n\n\n\n

(Read on for a full breakdown of exercises and coaching cues)<\/p>\n\n\n\n

    \n
  1. Barbell bench press<\/strong> (4 sets x 5 reps)<\/li>\n\n\n\n
  2. Weighted pull-up<\/strong> (4 sets x 5 reps)<\/li>\n\n\n\n
  3. Barbell bench pull<\/strong> (4 sets x 5 reps)<\/li>\n\n\n\n
  4. Dumbbell shoulder press <\/strong>(4 sets x 8 reps)<\/li>\n\n\n\n
  5. Lat pulldown<\/strong> (4 sets x 8 reps)<\/li>\n\n\n\n
  6. Single-arm dumbbell row<\/strong> (4 sets x 8 reps)<\/li>\n\n\n\n
  7. Seated cable row<\/strong> (4 sets x 8 reps)<\/li>\n\n\n\n
  8. Lying leg raise<\/strong> (3 sets x 12 reps)<\/li>\n\n\n\n
  9. Hanging leg raise <\/strong>(3 sets x 12 reps)<\/li>\n\n\n\n
  10. Triceps rope pushdown<\/strong> (3 sets x 12 reps)<\/li>\n\n\n\n
  11. Dumbbell biceps curl <\/strong>(3 sets x 8 reps)<\/li>\n\n\n\n
  12. Plank <\/strong>(3 sets x 30 secs)<\/li>\n<\/ol>\n\n\n\n
    \n
    \"Olympic<\/figure><\/div>\n\n\n
    \"Olympic<\/figure>\n<\/figure>\n\n\n\n

    1. Barbell bench press<\/h4>\n\n\n\n

    Reps: 5
    Sets: 4
    Rest: As needed<\/p>\n\n\n\n