Hey! Do not drop me. I will fight you! I will fight you! (HITTING THE WALL) (KELSEY & DC) (TRAIN FOR CANOE SLALOM) OK. Good day in London. – Yeah.
– It’s nice out. It is indeed. And, today, we’re
meeting an Olympian called Joe who does the canoe slalom. Yes. And I’m really
excited to see what the training
is going to be like because it’s probably intense. It probably is. Let’s go meet him and
see what he’s got for us. OK. Let’s do it. (WALTHAM CROSS, UNITED KINGDOM) I’m Joe Clarke.
I’m a canoe slalom athlete. And I won Gold in the
Rio 2016 Olympics. What motivates me to
keep going is the thought of the next Olympics. Standing on the top
of that podium, hearing the national anthem. I’ve most definitely hit
the wall in my career. But you just look for a way to
go around it or get over it. It’s kind of a hurdle. You decide how big
it’s going to be. (LEE VALLEY WHITE WATER CENTRE) – There’s Joe.
– Oh! There he is! Here he is.
Let’s bring him in. The balance, the strength,
everything. – Go, Joe!
– Very nicely done. He makes it look effortless. I’ll tell you what,
I’m impressed with that. Hello. I am Kelsey. Joe. Nice to meet you. – How’s it going?
– Good to meet you, mate. Great to see you. We just saw you out
on the water. Massively impressed. Is that what a typical training
session would look like? I normally do, like, one
of those each morning. And then depending
on the day, we’re in the gym or back
out on the water again. What kind of gym
exercise would you do? I guess a lot of the
stuff would obviously need to translate to what
you’re doing on the water. – A lot of heavy weight stuff.
– OK. So, basically, the more
weight the better. A bit of everything, really. The only thing is
I skip leg, though. That’s one thing I don’t do. Smaller legs, the better. They really don’t
do too much in there, do you know
what I mean? It’s kind of very
much just dead weight. Right, that makes sense. The heavier they are, the more
weight you’ve got to pull. What about balance? How important would
that be in what you do? Core strength is
kind of the building block you kind of work from. When you get tired, it’s quite
easy to kind of slump over. And that’s when mistakes
start happening. Well, should we get out there
and have a little look? – Yeah, definitely.
– All right, let’s do it. – Let’s go.
– Don’t kill us. (CANOE SLALOM WARM-UP) So guys, welcome to the gym. – Oh! Very nice.
– That is nuts. – Wow.
– It’s awesome. Got his own name on it.
Of course he has. Of course he’d have his own
gym. So kettlebell is a pretty
straightforward workout, hopefully. Just do a shoulder-width apart. (KETTLEBELL SWINGS 10 REPS) Drop it down to
your legs, and just swing it up to, like,
kind of face height. So I normally do, like,
10 of those. Just try and, like,
lock through the back. Don’t sound too out of breath
as well, when you do it. Kind of adjust
your grip slightly so you kind of hold it
close to your chest. I know I said we don’t do legs.
We do a little bit. You’ve got to to work
the body. And down, 10 of those. Let’s get into synchronization. – Come on, guys.
– We know. Didn’t know a canoe slalom
was a synchronised sport. So are there any sport-specific
exercises that you do for your upper body? Because it’s, like,
beast mode out there. Yeah, there’s plenty,
so I hope you’re ready, got your arm straps on,
your lats, – your core. Ready to go?
– Feeling good. – Let’s do it.
– Cool. Let’s do it. (CANOE SLALOM TRAINING) So this is a bit more
specific now. Like I said, we don’t do legs. So no more legs, you’ll
be happy to know. Anyway, we’re on
the pull-ups now. Upper body.
Going to go for a neutral grip. Head above the bar, back down. (PULL-UPS 10 REPS) – Right.
– Just warming up. All the way down,
all the way up. – Yeah.
– So, go. Oh, he’s done this
before, hasn’t he? – Oh, just a couple times.
– Just a few times, yeah. It is pretty hard.
I’m not going to lie. So a band here, hopefully
give you some assistance. This is fun. It’s like a swing. – Oh, yeah.
– There we are. This makes me look really cool. – There we go.
– Nice. Second exercise, pretty
straightforward. You’ve probably all done it
before. Bench press. So I’ll be here to spot
if you need it. Nice. Oh, God, help! I thought you were here to
spot. – I know for a fact…
– I got it. I got it. – Ready?
– Go! All right, and… Oh! It’s not light at all! That was one, and you went
without any assistance. – Well done.
– Oh, that was awesome. Oh, yes. So this is, like, a real
key part of it. We’d obviously have the
bow rudder, which is a turn that brings
the boat around. So on the up streams. So it’s kind of a lot of
pec, kind of a lot of sweeps, so kind of arm, kind of
back, and stuff like that. So Joe, this exercise looks
a lot more sport specific. Yeah, I thought I’d
take you on this. This is your paddle.
This is your boat. You got to use your
imagination here. Got to hold it kind
of, like, even-ish. And then just pull it through. Nice. That looks fun. – All right.
– That’s it. that’s it. You’re getting the hang of
this. Yeah, she’s got this now.
She’s got this now. That’s not easy at all. Well, I definitely
feel this in my lats. Oh, my gosh, and my core. Slow yourself coming back down. So, like, fast out,
slow yourself back down. That’s it.
He’s got the hang of this. Yeah, that’s it. As you pull through,
just keep it, like, kind of in front of you. But don’t drop it so much. Try and keep it,
like, so it kind of engages the last
part of your lat. That’s it there. Core, core, core. Like I said, it’s really kind
of the building block for what you kind of build the
strength off. Around The World
is the first one. Familiar with Around
The World? Oh, shoot! So it’s kind of like hang off,
bring your legs up, around. And around the world you go. – And around the world you go.
– Just like that. Second one. Lift yourself up, kind of get
yourself into that position. Your windscreen wipers
on the car. Nice. And up on the P bars. Oh, they’re the killer…
Oh, no. Oh, those ones. We will see. – We will see.
– I hate those ones. Come on. Almost leaning back
more as you do it. Yeah. – Small world.
– Small world. That’s five in total. – You’ve got it.
– There you go, that’s good. I don’t think I can do it! I’d do, like, five. – In, down.
– That’s nice. – Sound effects.
– That’s good. – Two…
– That’s good. Three, four… – Oh, it’s not easy.
– Five. Those are some serious
core exercises. This is not “no more muffin
top” YouTube workouts. Just try and get the body
kind of more central. – Like that?
– Yeah, that’s better. Kind of lock out, like
keep your lats long as… – A bit longer.
– Yeah, that’s it. You can breathe, though,
you know? – There you go.
– That’s good. You’re going to
feel that tomorrow. And if that wasn’t enough,
you’ve got a third exercise to do here. That’s it, yeah. Bam! One more! Doing something aerial
like that was brilliant. Really hard. Now, we’ve suitably tired you
out, let’s get out of there, let’s get in a wetsuit,
let’s put you head to head. – This is the challenge, right?
– For a challenge. This is what it’s
all been about. – How are you feeling?
– Winner takes all. – Let’s do this.
– Yeah? Don’t leave me hanging,
great. Canoe slalom consists
of two events for men and two for women. Both men and women have
a kayak single event and a canoe single event.
Each competitor has a paddle, double blade for kayak or
single blade for canoe, which they use to navigate
their boat through the course. Originally modelled
on ski slalom, the canoe slalom
is all about getting down the rapids
the fastest while going through the gates. (HITTING THE WALL) (5-GATE CANOE SLALOM COURSE) So the challenge is
pretty straightforward. We’ve got three downstream
gates, which are green. We’ve got one upstream gate,
which is red, and then we finish
on the green gate. It’s going to be timed on the
stopwatch, Dan versus Kelsey. The winner takes all. Well, takes this medal,
actually. 3, 2, 1, go! He’s off to a strong start, is DC. He’s down through the first
gate. He’s picking up some speed. He’s coming into some of the
tricky part now, the upstream. Oh, very good. Smashed it, mate!
Smashed it! 3, 2, 1, go! That’s a good start. Push hard on the right.
Right strokes! Right strokes! That’s it. That’s OK. Keep going! Back stroke, yeah, keep… Go right, left, keep going now! Keep going! Come on! Right, both sides equal now! So how do you think it went,
then? I enjoyed it. I went fast for a
couple of seconds. Yeah, for a couple of seconds. – You know?
– Let’s waste no time. Drumroll, come on. In second place, we have
Kelsey with 39.6 plus 2. And, in first place, we have
the big DC, 31.8 with no penalties. – So…
– Victory. Wait no longer.
Let’s give him the medal. Yeah, will it go over? It will.
Oh, it feels so right. It was really cool to
meet Kelsey and DC, and put them
through my training. Meeting Joe was really fun.
I think he’s a great guy. You can tell he’s all business
when it comes to training. And he’s also got some
good football skills, too. He might skip leg day, but he
definitely doesn’t skip out on core training. Seeing them trying to
do some of the core moves in the gym and some of
the other exercises, quite a nice booster. Since being on the
water is basically what Joe does for a
living, it was actually great to experience
that ourselves. For you, it was also
good to get in the water. And you kind of went for it. Next time on
Hitting The Wall… We’re going to meet up
with Olympic water polo player, Matteo Aicardi. Let’s make a splash. Hey. (HITTING THE WALL) (OLYMPIC CHANNEL