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 |
