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Training Plans & Workouts

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.)

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 times a week with our workouts scheduled around the majority of the club’s availability.

May 2024

Sun Mon Tue Wed Thu Fri Sat
1
  • Weight Lifting (Light)
  • Paddle or Land Workout by Phase
2
  • Alternate Sport Workout
  • Thursday Club Workout
3
  • Weight Lifting (Medium)
  • Paddle or Land Workout by Phase
4
  • Beginner Class
5
  • Club Workout @8:30-10:30
6
  • Weight Lifting (Heavy)
  • Monday Club Workout
7
  • Alternate Sport Workout
8
  • Weight Lifting (Light)
  • Paddle or Land Workout by Phase
9
  • Alternate Sport Workout
  • Thursday Club Workout
10
  • Weight Lifting (Medium)
  • Paddle or Land Workout by Phase
11
  • Beginner Class
12
  • Club Workout @8:30-10:30
13
  • Weight Lifting (Heavy)
  • Monday Club Workout
14
  • Alternate Sport Workout
15
  • Weight Lifting (Light)
  • Paddle or Land Workout by Phase
16
  • Alternate Sport Workout
  • Thursday Club Workout
17
  • Weight Lifting (Medium)
  • Paddle or Land Workout by Phase
18
19
  • Club Workout @8:30-10:30
20
  • Weight Lifting (Heavy)
  • Monday Club Workout
21
  • Alternate Sport Workout
22
  • Weight Lifting (Light)
  • Paddle or Land Workout by Phase
23
  • Alternate Sport Workout
  • Thursday Club Workout
24
  • Weight Lifting (Medium)
  • Paddle or Land Workout by Phase
25
26
  • Club Workout @8:30-10:30
27
  • Weight Lifting (Heavy)
  • Monday Club Workout
28
  • Alternate Sport Workout
29
  • Weight Lifting (Light)
  • Paddle or Land Workout by Phase
30
  • Alternate Sport Workout
  • Thursday Club Workout
31
  • Weight Lifting (Medium)
  • Paddle or Land Workout by Phase