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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:

PhaseSets and RepsWorkouts
Hypertrophy3-4 x 10Base and endurance loading
Basic Strength3-4 x 5Technique and some endurance
Strength / Power3-5 x 2 or 3Intervals – technique and speed
Peaking2-3 x 1 to 3High intensive training – speed, speed, speed
UnloadActive RestRace and recovery
TransitionRestEnd of Season to Start of Next Season

Workout Calendar

 Mouse over an event’s start time.  Paddling workouts start in the Ventura Marina. Note there may be different workouts for different paddling levels.  Published below is a framework only.

Workouts will be shared for each of the following groups via our TeamReach app. Coaches will provide individual training plans to club members, with athletes receiving specific instruction regarding technique improvements and specifics for all workouts.

NOTE: See above for a description of the Training Phases.

Training Phase

SundayMondayTuesdayWednesdayThursdayFridaySaturday
Wednesday June 1
Thursday June 2
Friday June 3
Saturday June 4
Sunday June 5
Monday June 6
Tuesday June 7
Wednesday June 8
Thursday June 9
Friday June 10
Saturday June 11
Sunday June 12
  • All Day BASIC STRENGTH
  • 7:30 am – 10:30 am Sr/Master's - Long Distance Workout
    Sr/Master's - Long Distance Workout
    7:30 am – 10:30 am
    Ventura Harbor, Ventura, CA 93001, USA
Monday June 13
  • All Day BASIC STRENGTH
  • 5:25 am – 5:50 am Weight Lifting (Heavy)
  • 6:00 am – 7:30 am Paddle: 12 x 500M on 5 min
    Paddle: 12 x 500M on 5 min
    6:00 am – 7:30 am
    Ventura Harbor, Ventura, CA 93001, USA
  • 5:00 pm – 6:00 pm Cardio
Tuesday June 14
  • All Day BASIC STRENGTH
  • 5:30 am – 7:30 am Alternate Sport Workout
  • 4:30 pm – 6:00 pm Paddle (or Pool/Erg Training)
    Paddle (or Pool/Erg Training)
    4:30 pm – 6:00 pm
    Ventura Harbor, Ventura, CA 93001, USA
Wednesday June 15
  • All Day BASIC STRENGTH
  • 5:25 am – 5:50 am Weight Lifting (Light)
  • 6:00 am – 7:30 am Paddle: 10 x 250m on 3'
    Paddle: 10 x 250m on 3'
    6:00 am – 7:30 am
    Ventura Harbor, Ventura, CA 93001, USA
  • 5:00 pm – 6:00 pm Cardio Recovery
Thursday June 16
  • All Day BASIC STRENGTH
  • 5:30 am – 7:20 am Alternate Sport Workout
  • 4:30 pm – 6:00 pm Paddle (or Pool/Erg Training)
    Paddle (or Pool/Erg Training)
    4:30 pm – 6:00 pm
    Ventura Harbor, Ventura, CA 93001, USA
Friday June 17
  • All Day BASIC STRENGTH
  • 5:25 am – 5:50 am Weight Lifting (Medium)
  • 6:00 am – 7:30 am Paddle: 8k steady
    Paddle: 8k steady
    6:00 am – 7:30 am
    Ventura Harbor, Ventura, CA 93001, USA
Saturday June 18
  • All Day BASIC STRENGTH
  • 8:00 am – 12:00 pm Introduction to Sprint Paddling Class
    Introduction to Sprint Paddling Class
    8:00 am – 12:00 pm
    1212 Navigator Dr, Ventura, CA 93001, USA
Sunday June 19
  • All Day BASIC STRENGTH
  • 7:30 am – 10:30 am Sr/Master's - Long Distance Workout
    Sr/Master's - Long Distance Workout
    7:30 am – 10:30 am
    Ventura Harbor, Ventura, CA 93001, USA
Monday June 20
  • All Day BASIC STRENGTH
  • 5:25 am – 5:50 am Weight Lifting (Heavy)
  • 6:00 am – 7:30 am Paddle: 6 x 1000M on 6 min
    Paddle: 6 x 1000M on 6 min
    6:00 am – 7:30 am
    Ventura Harbor, Ventura, CA 93001, USA
  • 5:00 pm – 6:00 pm Cardio
Tuesday June 21
  • All Day BASIC STRENGTH
  • 5:30 am – 7:30 am Alternate Sport Workout
  • 4:30 pm – 6:00 pm Paddle (or Pool/Erg Training)
    Paddle (or Pool/Erg Training)
    4:30 pm – 6:00 pm
    Ventura Harbor, Ventura, CA 93001, USA
Wednesday June 22
  • All Day BASIC STRENGTH
  • 5:25 am – 5:50 am Weight Lifting (Light)
  • 6:00 am – 7:30 am 8 x 250M on 4min
    8 x 250M on 4min
    6:00 am – 7:30 am
    Ventura Harbor, Ventura, CA 93001, USA
  • 5:00 pm – 6:00 pm Cardio Recovery
Thursday June 23
  • All Day BASIC STRENGTH
  • 5:30 am – 7:20 am Alternate Sport Workout
  • 4:30 pm – 6:00 pm Paddle (or Pool/Erg Training)
    Paddle (or Pool/Erg Training)
    4:30 pm – 6:00 pm
    Ventura Harbor, Ventura, CA 93001, USA
Friday June 24
  • All Day BASIC STRENGTH
  • 5:25 am – 5:50 am Weight Lifting (Medium)
  • 6:00 am – 7:30 am Paddle: 8k steady
    Paddle: 8k steady
    6:00 am – 7:30 am
    Ventura Harbor, Ventura, CA 93001, USA
Saturday June 25
  • All Day BASIC STRENGTH
  • 8:00 am – 12:00 pm Introduction to Sprint Paddling Class
    Introduction to Sprint Paddling Class
    8:00 am – 12:00 pm
    1212 Navigator Dr, Ventura, CA 93001, USA
Sunday June 26
  • All Day STRENGTH/POWER
  • 7:30 am – 10:30 am Sr/Master's - Long Distance Workout
    Sr/Master's - Long Distance Workout
    7:30 am – 10:30 am
    Ventura Harbor, Ventura, CA 93001, USA
Monday June 27
  • All Day STRENGTH/POWER
  • 5:25 am – 5:50 am Weight Lifting (Heavy)
  • 6:00 am – 7:45 am Paddle: 2 x 10s-40s-10s Pyramid
    Paddle: 2 x 10s-40s-10s Pyramid
    6:00 am – 7:45 am
    Ventura Harbor, Ventura, CA 93001, USA
  • 5:00 pm – 6:00 pm Cardio
Tuesday June 28
  • All Day STRENGTH/POWER
  • 5:30 am – 7:30 am Alternate Sport Workout
  • 4:30 pm – 6:00 pm Paddle (or Pool/Erg Training)
    Paddle (or Pool/Erg Training)
    4:30 pm – 6:00 pm
    Ventura Harbor, Ventura, CA 93001, USA
Wednesday June 29
  • All Day STRENGTH/POWER
  • 5:25 am – 5:50 am Weight Lifting (Light)
  • 6:00 am – 7:30 am Paddle: 6 x 500M on 5 min
    Paddle: 6 x 500M on 5 min
    6:00 am – 7:30 am
    Ventura Harbor, Ventura, CA 93001, USA
  • 5:00 pm – 6:00 pm Cardio Recovery
Thursday June 30
  • All Day STRENGTH/POWER
  • 5:30 am – 7:20 am Alternate Sport Workout
  • 4:30 pm – 6:00 pm Paddle (or Pool/Erg Training)
    Paddle (or Pool/Erg Training)
    4:30 pm – 6:00 pm
    Ventura Harbor, Ventura, CA 93001, USA
Friday July 1
  • All Day STRENGTH/POWER
  • 5:25 am – 5:50 am Weight Lifting (Medium)
  • 6:00 am – 7:30 am Paddle: 8k steady
    Paddle: 8k steady
    6:00 am – 7:30 am
    Ventura Harbor, Ventura, CA 93001, USA
Saturday July 2
  • All Day STRENGTH/POWER
  • 7:30 am – 9:30 am Endurance Workout/Club Workout
    Endurance Workout/Club Workout
    7:30 am – 9:30 am
    Home/Harbor/TBD
Sunday July 3
Monday July 4
Tuesday July 5
Wednesday July 6
Thursday July 7
Friday July 8
Saturday July 9
Sunday July 10
Monday July 11
Tuesday July 12
Wednesday July 13
Thursday July 14
Friday July 15
Saturday July 16
Sunday July 17
Monday July 18
Tuesday July 19
Wednesday July 20
Thursday July 21
Friday July 22
Saturday July 23
Sunday July 24
Monday July 25
Tuesday July 26
Wednesday July 27
Thursday July 28
Friday July 29
Saturday July 30
Sunday July 31