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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.

December 2023

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