Our Training Plans
We create training plans with a goal of peaking at the Nationals in August, and perhaps one or two other races during the year. (For anyone not familiar with mesocycles and microcycles in training, there are many articles on the web such as this one that will give you an overview.) Our training plans are also different based on the athlete’s age but all are aimed at improving a paddler’s skills. There are more details about our training and coaching in the News section of this site, and you may also wish to view our Coaches Runbook.
The grid below gives you an idea of how we define our training phases:
| Phase | Sets and Reps | Workouts |
| Hypertrophy | 3-4 sets x 10 reps | Base and endurance loading |
| Basic Strength | 3-4 sets x 5 reps | Technique and some endurance |
| Strength / Power | 3-5 sets x 2 or 3 reps | Intervals – technique and speed |
| Peaking | 2-3 sets x 1 to 3 reps | High intensive training – speed, speed, speed |
| Unload | Active Rest | Race and recovery |
| Transition | Rest | End of Season to Start of Next Season |
Workouts
During the Winter “Off Season,” we typically have a club workout only on the weekend and our coaches and elite athletes may meet again during the week. From Spring to Fall, we meet three to five times a week with our workouts scheduled around the majority of the club’s availability.
September 2026 |
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- September 1, 2026
-
-
Alternate Sport Workout
Cycle/Swim/Run for 60-90min. Focus on endurance or strength according to training phase (or season of another sport if you are involved in school sports).
-
- September 3, 2026
-
-
Weight Lifting (Light)
Include warm up before stretching, too. Light day - focus on paddling intervals.
-
Alternate Sport Workout
Cycle/Swim/Run; variable tempos, working on endurance or other sport if involved in school sport.
-
- September 5, 2026
-
-
ALT Sport or Water Workout
An endurance activity is a good choice here -- VCKC encourages all youth athletes to be involved in multiple sports
-
- September 6, 2026
-
-
Club Workout @8:30-10:30
-
- September 7, 2026
-
-
Weight Lifting (Heavy)
Include warm up before stretching, too.
-
- September 8, 2026
-
-
Alternate Sport Workout
Cycle/Swim/Run for 60-90min. Focus on endurance or strength according to training phase (or season of another sport if you are involved in school sports).
-
- September 10, 2026
-
-
Weight Lifting (Light)
Include warm up before stretching, too. Light day - focus on paddling intervals.
-
Alternate Sport Workout
Cycle/Swim/Run; variable tempos, working on endurance or other sport if involved in school sport.
-
- September 12, 2026
-
-
ALT Sport or Water Workout
An endurance activity is a good choice here -- VCKC encourages all youth athletes to be involved in multiple sports
-
- September 13, 2026
-
-
Club Workout @8:30-10:30
-
- September 14, 2026
-
-
Weight Lifting (Heavy)
Include warm up before stretching, too.
-
Competition Track Water Workout
-
- September 15, 2026
-
-
Alternate Sport Workout
Cycle/Swim/Run for 60-90min. Focus on endurance or strength according to training phase (or season of another sport if you are involved in school sports).
-
- September 16, 2026
-
-
Competition Track Water Workout
-
- September 17, 2026
-
-
Weight Lifting (Light)
Include warm up before stretching, too. Light day - focus on paddling intervals.
-
Competition Track Water Workout
-
Alternate Sport Workout
Cycle/Swim/Run; variable tempos, working on endurance or other sport if involved in school sport.
-
- September 19, 2026
-
-
ALT Sport or Water Workout
An endurance activity is a good choice here -- VCKC encourages all youth athletes to be involved in multiple sports
-
- September 20, 2026
-
-
Club Workout @8:30-10:30
-
- September 21, 2026
-
-
Weight Lifting (Heavy)
Include warm up before stretching, too.
-
Competition Track Water Workout
-
- September 22, 2026
-
-
Alternate Sport Workout
Cycle/Swim/Run for 60-90min. Focus on endurance or strength according to training phase (or season of another sport if you are involved in school sports).
-
- September 23, 2026
-
-
Competition Track Water Workout
-
- September 24, 2026
-
-
Weight Lifting (Light)
Include warm up before stretching, too. Light day - focus on paddling intervals.
-
Competition Track Water Workout
-
Alternate Sport Workout
Cycle/Swim/Run; variable tempos, working on endurance or other sport if involved in school sport.
-
- September 26, 2026
-
-
ALT Sport or Water Workout
An endurance activity is a good choice here -- VCKC encourages all youth athletes to be involved in multiple sports
-
- September 27, 2026
-
-
Club Workout @8:30-10:30
-
- September 28, 2026
-
-
Weight Lifting (Heavy)
Include warm up before stretching, too.
-
Competition Track Water Workout
-
- September 29, 2026
-
-
Alternate Sport Workout
Cycle/Swim/Run for 60-90min. Focus on endurance or strength according to training phase (or season of another sport if you are involved in school sports).
-
- September 30, 2026
-
-
Competition Track Water Workout
-
- October 1, 2026
-
-
Weight Lifting (Light)
Include warm up before stretching, too. Light day - focus on paddling intervals.
-
Competition Track Water Workout
-
Alternate Sport Workout
Cycle/Swim/Run; variable tempos, working on endurance or other sport if involved in school sport.
-
- October 3, 2026
-
-
ALT Sport or Water Workout
An endurance activity is a good choice here -- VCKC encourages all youth athletes to be involved in multiple sports
-
- October 4, 2026
-
-
Club Workout @8:30-10:30
-
- October 5, 2026
-
-
Weight Lifting (Heavy)
Include warm up before stretching, too.
-
Competition Track Water Workout
-
- October 6, 2026
-
-
Alternate Sport Workout
Cycle/Swim/Run for 60-90min. Focus on endurance or strength according to training phase (or season of another sport if you are involved in school sports).
-
- October 7, 2026
-
-
Competition Track Water Workout
-
- October 8, 2026
-
-
Weight Lifting (Light)
Include warm up before stretching, too. Light day - focus on paddling intervals.
-
Competition Track Water Workout
-
Alternate Sport Workout
Cycle/Swim/Run; variable tempos, working on endurance or other sport if involved in school sport.
-
- October 10, 2026
-
-
ALT Sport or Water Workout
An endurance activity is a good choice here -- VCKC encourages all youth athletes to be involved in multiple sports
-
- October 11, 2026
-
-
Club Workout @8:30-10:30
-
- October 12, 2026
-
-
Weight Lifting (Heavy)
Include warm up before stretching, too.
-
Competition Track Water Workout
-
- October 13, 2026
-
-
Alternate Sport Workout
Cycle/Swim/Run for 60-90min. Focus on endurance or strength according to training phase (or season of another sport if you are involved in school sports).
-
- October 14, 2026
-
-
Competition Track Water Workout
-
- October 15, 2026
-
-
Weight Lifting (Light)
Include warm up before stretching, too. Light day - focus on paddling intervals.
-
Competition Track Water Workout
-
Alternate Sport Workout
Cycle/Swim/Run; variable tempos, working on endurance or other sport if involved in school sport.
-
- October 17, 2026
-
-
ALT Sport or Water Workout
An endurance activity is a good choice here -- VCKC encourages all youth athletes to be involved in multiple sports
-
- October 18, 2026
-
-
Club Workout @8:30-10:30
-
- October 19, 2026
-
-
Weight Lifting (Heavy)
Include warm up before stretching, too.
-
Competition Track Water Workout
-
- October 20, 2026
-
-
Alternate Sport Workout
Cycle/Swim/Run for 60-90min. Focus on endurance or strength according to training phase (or season of another sport if you are involved in school sports).
-
- October 21, 2026
-
-
Competition Track Water Workout
-
- October 22, 2026
-
-
Weight Lifting (Light)
Include warm up before stretching, too. Light day - focus on paddling intervals.
-
Competition Track Water Workout
-
Alternate Sport Workout
Cycle/Swim/Run; variable tempos, working on endurance or other sport if involved in school sport.
-
- October 24, 2026
-
-
ALT Sport or Water Workout
An endurance activity is a good choice here -- VCKC encourages all youth athletes to be involved in multiple sports
-
- October 25, 2026
-
-
Club Workout @8:30-10:30
-
- October 26, 2026
-
-
Weight Lifting (Heavy)
Include warm up before stretching, too.
-
Competition Track Water Workout
-
- October 27, 2026
-
-
Alternate Sport Workout
Cycle/Swim/Run for 60-90min. Focus on endurance or strength according to training phase (or season of another sport if you are involved in school sports).
-
- October 28, 2026
-
-
Competition Track Water Workout
-
- October 29, 2026
-
-
Weight Lifting (Light)
Include warm up before stretching, too. Light day - focus on paddling intervals.
-
Competition Track Water Workout
-
Alternate Sport Workout
Cycle/Swim/Run; variable tempos, working on endurance or other sport if involved in school sport.
-
- October 31, 2026
-
-
ALT Sport or Water Workout
An endurance activity is a good choice here -- VCKC encourages all youth athletes to be involved in multiple sports
-
- November 1, 2026
-
-
Club Workout @8:30-10:30
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- November 2, 2026
-
-
Weight Lifting (Heavy)
Include warm up before stretching, too.
-
Competition Workout - Drew Out
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- November 3, 2026
-
-
Alternate Sport Workout
Cycle/Swim/Run for 60-90min. Focus on endurance or strength according to training phase (or season of another sport if you are involved in school sports).
-
- November 4, 2026
-
-
Competition Workout - Drew Out
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- November 5, 2026
-
-
Weight Lifting (Light)
Include warm up before stretching, too. Light day - focus on paddling intervals.
-
Competition Workout - Drew out
-
Alternate Sport Workout
Cycle/Swim/Run; variable tempos, working on endurance or other sport if involved in school sport.
-
- November 7, 2026
-
-
ALT Sport or Water Workout
An endurance activity is a good choice here -- VCKC encourages all youth athletes to be involved in multiple sports
-
- November 8, 2026
-
-
Club Workout @8:30-10:30
-
- November 9, 2026
-
-
Weight Lifting (Heavy)
Include warm up before stretching, too.
-
Competition Track Water Workout
-
- November 10, 2026
-
-
Alternate Sport Workout
Cycle/Swim/Run for 60-90min. Focus on endurance or strength according to training phase (or season of another sport if you are involved in school sports).
-
- November 11, 2026
-
-
Competition Track Water Workout
-
- November 12, 2026
-
-
Weight Lifting (Light)
Include warm up before stretching, too. Light day - focus on paddling intervals.
-
Competition Track Water Workout
-
Alternate Sport Workout
Cycle/Swim/Run; variable tempos, working on endurance or other sport if involved in school sport.
-
- November 14, 2026
-
-
ALT Sport or Water Workout
An endurance activity is a good choice here -- VCKC encourages all youth athletes to be involved in multiple sports
-
- November 15, 2026
-
-
Club Workout @8:30-10:30
-
- November 16, 2026
-
-
Weight Lifting (Heavy)
Include warm up before stretching, too.
-
Competition Track Water Workout
-
- November 17, 2026
-
-
Alternate Sport Workout
Cycle/Swim/Run for 60-90min. Focus on endurance or strength according to training phase (or season of another sport if you are involved in school sports).
-
- November 18, 2026
-
-
Competition Track Water Workout
-
- November 19, 2026
-
-
Weight Lifting (Light)
Include warm up before stretching, too. Light day - focus on paddling intervals.
-
Competition Track Water Workout
-
Alternate Sport Workout
Cycle/Swim/Run; variable tempos, working on endurance or other sport if involved in school sport.
-
- November 21, 2026
-
-
ALT Sport or Water Workout
An endurance activity is a good choice here -- VCKC encourages all youth athletes to be involved in multiple sports
-
- November 22, 2026
-
-
Club Workout @8:30-10:30
-
- November 23, 2026
-
-
Weight Lifting (Heavy)
Include warm up before stretching, too.
-
Competition Track Water Workout
-
- November 24, 2026
-
-
Alternate Sport Workout
Cycle/Swim/Run for 60-90min. Focus on endurance or strength according to training phase (or season of another sport if you are involved in school sports).
-
- November 25, 2026
-
-
Competition Track Water Workout
-
- November 26, 2026
-
-
Weight Lifting (Light)
Include warm up before stretching, too. Light day - focus on paddling intervals.
-
Competition Track Water Workout
-
Alternate Sport Workout
Cycle/Swim/Run; variable tempos, working on endurance or other sport if involved in school sport.
-
- November 28, 2026
-
-
ALT Sport or Water Workout
An endurance activity is a good choice here -- VCKC encourages all youth athletes to be involved in multiple sports
-
- November 29, 2026
-
-
Club Workout @8:30-10:30
-
- November 30, 2026
-
-
Weight Lifting (Heavy)
Include warm up before stretching, too.
-
Competition Track Water Workout
-
- December 1, 2026
-
-
Alternate Sport Workout
Cycle/Swim/Run for 60-90min. Focus on endurance or strength according to training phase (or season of another sport if you are involved in school sports).
-
- December 2, 2026
-
-
Competition Track Water Workout
-
- December 3, 2026
-
-
Weight Lifting (Light)
Include warm up before stretching, too. Light day - focus on paddling intervals.
-
Competition Track Water Workout
-
Alternate Sport Workout
Cycle/Swim/Run; variable tempos, working on endurance or other sport if involved in school sport.
-
- December 5, 2026
-
-
ALT Sport or Water Workout
An endurance activity is a good choice here -- VCKC encourages all youth athletes to be involved in multiple sports
-
- December 6, 2026
-
-
Club Workout @8:30-10:30
-
- December 7, 2026
-
-
Weight Lifting (Heavy)
Include warm up before stretching, too.
-
Competition Track Water Workout
-
- December 8, 2026
-
-
Alternate Sport Workout
Cycle/Swim/Run for 60-90min. Focus on endurance or strength according to training phase (or season of another sport if you are involved in school sports).
-
- December 9, 2026
-
-
Competition Track Water Workout
-
- December 10, 2026
-
-
Weight Lifting (Light)
Include warm up before stretching, too. Light day - focus on paddling intervals.
-
Competition Track Water Workout
-
Alternate Sport Workout
Cycle/Swim/Run; variable tempos, working on endurance or other sport if involved in school sport.
-
- December 12, 2026
-
-
ALT Sport or Water Workout
An endurance activity is a good choice here -- VCKC encourages all youth athletes to be involved in multiple sports
-
- December 13, 2026
-
-
Club Workout @8:30-10:30
-
- December 14, 2026
-
-
Weight Lifting (Heavy)
Include warm up before stretching, too.
-
Competition Track Water Workout
-
- December 15, 2026
-
-
Alternate Sport Workout
Cycle/Swim/Run for 60-90min. Focus on endurance or strength according to training phase (or season of another sport if you are involved in school sports).
-
- December 16, 2026
-
-
Competition Track Water Workout
-
- December 17, 2026
-
-
Weight Lifting (Light)
Include warm up before stretching, too. Light day - focus on paddling intervals.
-
Competition Track Water Workout
-
Alternate Sport Workout
Cycle/Swim/Run; variable tempos, working on endurance or other sport if involved in school sport.
-
- December 19, 2026
-
-
ALT Sport or Water Workout
An endurance activity is a good choice here -- VCKC encourages all youth athletes to be involved in multiple sports
-
- December 20, 2026
-
-
Club Workout @8:30-10:30
-
- December 21, 2026
-
-
Weight Lifting (Heavy)
Include warm up before stretching, too.
-
Competition Track Water Workout
-
- December 22, 2026
-
-
Alternate Sport Workout
Cycle/Swim/Run for 60-90min. Focus on endurance or strength according to training phase (or season of another sport if you are involved in school sports).
-
- December 23, 2026
-
-
Competition Track Water Workout
-
- December 24, 2026
-
-
Weight Lifting (Light)
Include warm up before stretching, too. Light day - focus on paddling intervals.
-
Competition Track Water Workout
-
Alternate Sport Workout
Cycle/Swim/Run; variable tempos, working on endurance or other sport if involved in school sport.
-
- December 26, 2026
-
-
ALT Sport or Water Workout
An endurance activity is a good choice here -- VCKC encourages all youth athletes to be involved in multiple sports
-
- December 27, 2026
-
-
Club Workout @8:30-10:30
-
- December 28, 2026
-
-
Weight Lifting (Heavy)
Include warm up before stretching, too.
-
Competition Track Water Workout
-
- December 29, 2026
-
-
Alternate Sport Workout
Cycle/Swim/Run for 60-90min. Focus on endurance or strength according to training phase (or season of another sport if you are involved in school sports).
-
- December 30, 2026
-
-
Competition Track Water Workout
-
- December 31, 2026
-
-
Weight Lifting (Light)
Include warm up before stretching, too. Light day - focus on paddling intervals.
-
Competition Track Water Workout
-
Alternate Sport Workout
Cycle/Swim/Run; variable tempos, working on endurance or other sport if involved in school sport.
-