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.
October 2026 |
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- October 1, 2026
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BASE
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Competition Track Water Workout
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- October 2, 2026
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BASE
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- October 3, 2026
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BASE
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ALT Sport or Water Workout
An endurance activity is a good choice here -- VCKC encourages all youth athletes to be involved in multiple sports
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Strength B Session
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- October 4, 2026
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BASE
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Club Workout @8:30-10:30
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- October 5, 2026
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BASE
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Competition Track Water Workout
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- October 6, 2026
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BASE
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Strength A Session
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- October 7, 2026
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BASE
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Competition Track Water Workout
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- October 8, 2026
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BASE
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Competition Track Water Workout
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- October 9, 2026
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BASE
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- October 10, 2026
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BASE
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ALT Sport or Water Workout
An endurance activity is a good choice here -- VCKC encourages all youth athletes to be involved in multiple sports
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Strength B Session
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- October 11, 2026
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BASE
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Club Workout @8:30-10:30
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- October 12, 2026
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BASE
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Competition Track Water Workout
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- October 13, 2026
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BASE
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Strength A Session
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- October 14, 2026
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BASE
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Competition Track Water Workout
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- October 15, 2026
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BASE
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Competition Track Water Workout
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- October 16, 2026
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BASE
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- October 17, 2026
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BASE
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ALT Sport or Water Workout
An endurance activity is a good choice here -- VCKC encourages all youth athletes to be involved in multiple sports
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Strength B Session
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- October 18, 2026
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BASE
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Club Workout @8:30-10:30
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- October 19, 2026
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BASE
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Competition Track Water Workout
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- October 20, 2026
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BASE
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Strength A Session
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- October 21, 2026
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BASE
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Competition Track Water Workout
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- October 22, 2026
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BASE
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Competition Track Water Workout
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- October 23, 2026
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BASE
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- October 24, 2026
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BASE
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ALT Sport or Water Workout
An endurance activity is a good choice here -- VCKC encourages all youth athletes to be involved in multiple sports
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Strength B Session
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- October 25, 2026
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BASE
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Club Workout @8:30-10:30
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- October 26, 2026
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BASE
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Competition Track Water Workout
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- October 27, 2026
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BASE
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Strength A Session
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- October 28, 2026
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BASE
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Competition Track Water Workout
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- October 29, 2026
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BASE
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Competition Track Water Workout
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- October 30, 2026
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BASE
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- October 31, 2026
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BASE
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ALT Sport or Water Workout
An endurance activity is a good choice here -- VCKC encourages all youth athletes to be involved in multiple sports
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Strength B Session
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- November 1, 2026
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BASE
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BASE
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Club Workout @8:30-10:30
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- November 2, 2026
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BASE
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Competition Workout - Drew Out
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- November 3, 2026
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BASE
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Strength A Session
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- November 4, 2026
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BASE
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Competition Workout - Drew Out
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- November 5, 2026
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BASE
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Competition Workout - Drew out
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- November 6, 2026
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BASE
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- November 7, 2026
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BASE
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ALT Sport or Water Workout
An endurance activity is a good choice here -- VCKC encourages all youth athletes to be involved in multiple sports
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Strength B Session
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- November 8, 2026
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BASE
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Club Workout @8:30-10:30
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- November 9, 2026
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BASE
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Competition Track Water Workout
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- November 10, 2026
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BASE
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Strength A Session
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- November 11, 2026
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BASE
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Competition Track Water Workout
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- November 12, 2026
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BASE
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Competition Track Water Workout
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- November 13, 2026
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BASE
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- November 14, 2026
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BASE
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ALT Sport or Water Workout
An endurance activity is a good choice here -- VCKC encourages all youth athletes to be involved in multiple sports
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Strength B Session
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- November 15, 2026
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BASE
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Club Workout @8:30-10:30
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- November 16, 2026
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BASE
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Competition Track Water Workout
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- November 17, 2026
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BASE
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Strength A Session
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- November 18, 2026
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BASE
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Competition Track Water Workout
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- November 19, 2026
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BASE
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Competition Track Water Workout
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- November 20, 2026
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BASE
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- November 21, 2026
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BASE
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ALT Sport or Water Workout
An endurance activity is a good choice here -- VCKC encourages all youth athletes to be involved in multiple sports
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Strength B Session
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- November 22, 2026
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Club Workout @8:30-10:30
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- November 23, 2026
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BUILD 1: BASIC STRENGTH
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Competition Track Water Workout
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- November 24, 2026
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BUILD 1: BASIC STRENGTH
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Strength A Session
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- November 25, 2026
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BUILD 1: BASIC STRENGTH
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Competition Track Water Workout
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- November 26, 2026
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BUILD 1: BASIC STRENGTH
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Competition Track Water Workout
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- November 27, 2026
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BUILD 1: BASIC STRENGTH
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- November 28, 2026
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BUILD 1: BASIC STRENGTH
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ALT Sport or Water Workout
An endurance activity is a good choice here -- VCKC encourages all youth athletes to be involved in multiple sports
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Strength B Session
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- November 29, 2026
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-
BUILD 1: BASIC STRENGTH
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Club Workout @8:30-10:30
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- November 30, 2026
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BUILD 1: BASIC STRENGTH
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Competition Track Water Workout
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- December 1, 2026
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BUILD 1: BASIC STRENGTH
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Strength A Session
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- December 2, 2026
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BUILD 1: BASIC STRENGTH
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Competition Track Water Workout
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- December 3, 2026
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BUILD 1: BASIC STRENGTH
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Competition Track Water Workout
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- December 4, 2026
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BUILD 1: BASIC STRENGTH
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- December 5, 2026
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BUILD 1: BASIC STRENGTH
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ALT Sport or Water Workout
An endurance activity is a good choice here -- VCKC encourages all youth athletes to be involved in multiple sports
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Strength B Session
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- December 6, 2026
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-
BUILD 1: BASIC STRENGTH
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Club Workout @8:30-10:30
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- December 7, 2026
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BUILD 1: BASIC STRENGTH
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Competition Track Water Workout
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- December 8, 2026
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BUILD 1: BASIC STRENGTH
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Strength A Session
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- December 9, 2026
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BUILD 1: BASIC STRENGTH
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Competition Track Water Workout
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- December 10, 2026
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BUILD 1: BASIC STRENGTH
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Competition Track Water Workout
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- December 11, 2026
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BUILD 1: BASIC STRENGTH
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- December 12, 2026
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-
BUILD 1: BASIC STRENGTH
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ALT Sport or Water Workout
An endurance activity is a good choice here -- VCKC encourages all youth athletes to be involved in multiple sports
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Strength B Session
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- December 13, 2026
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BUILD 1: BASIC STRENGTH
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Club Workout @8:30-10:30
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- December 14, 2026
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BUILD 1: BASIC STRENGTH
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Competition Track Water Workout
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- December 15, 2026
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BUILD 1: BASIC STRENGTH
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Strength A Session
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- December 16, 2026
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BUILD 1: BASIC STRENGTH
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Competition Track Water Workout
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- December 17, 2026
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BUILD 1: BASIC STRENGTH
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Competition Track Water Workout
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- December 18, 2026
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BUILD 1: BASIC STRENGTH
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- December 19, 2026
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BUILD 1: BASIC STRENGTH
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ALT Sport or Water Workout
An endurance activity is a good choice here -- VCKC encourages all youth athletes to be involved in multiple sports
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Strength B Session
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- December 20, 2026
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BUILD 1: BASIC STRENGTH
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Club Workout @8:30-10:30
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- December 21, 2026
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BUILD 2: STRENGTH & POWER
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Competition Track Water Workout
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- December 22, 2026
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BUILD 2: STRENGTH & POWER
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Strength A Session
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- December 23, 2026
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BUILD 2: STRENGTH & POWER
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Competition Track Water Workout
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- December 24, 2026
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BUILD 2: STRENGTH & POWER
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Competition Track Water Workout
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- December 25, 2026
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BUILD 2: STRENGTH & POWER
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- December 26, 2026
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BUILD 2: STRENGTH & POWER
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ALT Sport or Water Workout
An endurance activity is a good choice here -- VCKC encourages all youth athletes to be involved in multiple sports
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Strength B Session
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- December 27, 2026
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BUILD 2: STRENGTH & POWER
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Club Workout @8:30-10:30
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- December 28, 2026
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BUILD 2: STRENGTH & POWER
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Competition Track Water Workout
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- December 29, 2026
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BUILD 2: STRENGTH & POWER
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Strength A Session
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- December 30, 2026
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BUILD 2: STRENGTH & POWER
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Competition Track Water Workout
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- December 31, 2026
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BUILD 2: STRENGTH & POWER
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Competition Track Water Workout
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- January 1, 2027
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BUILD 2: STRENGTH & POWER
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- January 2, 2027
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BUILD 2: STRENGTH & POWER
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ALT Sport or Water Workout
An endurance activity is a good choice here -- VCKC encourages all youth athletes to be involved in multiple sports
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Strength B Session
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- January 3, 2027
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BUILD 2: STRENGTH & POWER
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Club Workout @8:30-10:30
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- January 4, 2027
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BUILD 2: STRENGTH & POWER
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Competition Track Water Workout
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- January 5, 2027
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BUILD 2: STRENGTH & POWER
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Strength A Session
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- January 6, 2027
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BUILD 2: STRENGTH & POWER
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- January 7, 2027
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BUILD 2: STRENGTH & POWER
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- January 8, 2027
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BUILD 2: STRENGTH & POWER
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- January 9, 2027
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BUILD 2: STRENGTH & POWER
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ALT Sport or Water Workout
An endurance activity is a good choice here -- VCKC encourages all youth athletes to be involved in multiple sports
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Strength B Session
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- January 10, 2027
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BUILD 2: STRENGTH & POWER
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Club Workout @8:30-10:30
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- January 11, 2027
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-
BUILD 2: STRENGTH & POWER
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- January 12, 2027
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BUILD 2: STRENGTH & POWER
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Strength A Session
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- January 13, 2027
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BUILD 2: STRENGTH & POWER
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- January 14, 2027
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BUILD 2: STRENGTH & POWER
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- January 15, 2027
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BUILD 2: STRENGTH & POWER
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- January 16, 2027
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BUILD 2: STRENGTH & POWER
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ALT Sport or Water Workout
An endurance activity is a good choice here -- VCKC encourages all youth athletes to be involved in multiple sports
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Strength B Session
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- January 17, 2027
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BUILD 2: STRENGTH & POWER
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Club Workout @8:30-10:30
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- January 18, 2027
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BUILD 2: STRENGTH & POWER
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- January 19, 2027
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BUILD 2: STRENGTH & POWER
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Strength A Session
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- January 20, 2027
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BUILD 2: STRENGTH & POWER
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- January 21, 2027
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BUILD 2: STRENGTH & POWER
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- January 22, 2027
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BUILD 2: STRENGTH & POWER
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- January 23, 2027
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BUILD 2: STRENGTH & POWER
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ALT Sport or Water Workout
An endurance activity is a good choice here -- VCKC encourages all youth athletes to be involved in multiple sports
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Strength B Session
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- January 24, 2027
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BUILD 2: STRENGTH & POWER
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Club Workout @8:30-10:30
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- January 25, 2027
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-
BUILD 2: STRENGTH & POWER
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- January 26, 2027
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-
BUILD 2: STRENGTH & POWER
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Strength A Session
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- January 27, 2027
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BUILD 2: STRENGTH & POWER
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- January 28, 2027
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-
BUILD 2: STRENGTH & POWER
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- January 29, 2027
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-
BUILD 2: STRENGTH & POWER
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- January 30, 2027
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-
BUILD 2: STRENGTH & POWER
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ALT Sport or Water Workout
An endurance activity is a good choice here -- VCKC encourages all youth athletes to be involved in multiple sports
-
Strength B Session
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- January 31, 2027
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-
BUILD 2: STRENGTH & POWER
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Club Workout @8:30-10:30
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