Club Workouts | Ventura Canoe & Kayak Club

	September 2020
Mon	Tue	Wed	Thu	Fri	Sat	Sun
	1 Transition Transition Recovery paddles, technique work, focus on form and technique -- do OTHER things! August 3, 2020 - September 2, 2020 Ventura, CA, USA Alternate Sport Workout Alternate Sport Workout September 1, 2020 5:30 am - 7:30 am Home Cycle/Swim/Run for 60-90min. Focus on endurance or strength according to training phase (or season of another sport if you are involved in school sports). Paddle (or Pool/Erg Training) Paddle (or Pool/Erg Training) September 1, 2020 4:00 pm - 5:00 pm Ventura Harbor, Ventura, CA 93001, USA Advanced paddlers meet at the Harbor, others are encouraged to do resistance band training with mirrors and video. • • •	2 Transition Transition Recovery paddles, technique work, focus on form and technique -- do OTHER things! August 3, 2020 - September 2, 2020 Ventura, CA, USA Weight Lifting (Light) Weight Lifting (Light) September 2, 2020 5:25 am - 5:50 am Include warm up before stretching, too. Light day - focus on paddling intervals. Base Intervals ~ 40' @ 90%, 2' rest Base Intervals ~ 40' @ 90%, 2' rest September 2, 2020 7:00 am - 8:30 am Ventura Harbor, Ventura, CA 93001, USA Intervals of different lengths that add up to a minimum of 40 minutes at 90% effort with 2 minute rest between. Cardio Recovery Cardio Recovery September 2, 2020 4:00 pm - 5:00 pm Home Run, bike, swim -- do an alternate workout for 60 min. 70% effort maximum! This is for recovery only • • • •	3 HYPERTROPHY HYPERTROPHY Base and Endurance Training Strength training should have three to four sets of ten for reps, paddling activities will mirror this with polarized training; most workouts will be long distance with a steady pace and one day a week of high intensity intervals that equal about 30-40 minutes of speed work. September 3, 2020 - November 2, 2020 Ventura Harbor, Ventura, CA 93001, USA Alternate Sport Workout Alternate Sport Workout September 3, 2020 5:30 am - 7:20 am Home Cycle/Swim/Run; variable tempos, working on endurance or other sport if involved in school sport. Paddle (or Pool/Erg Training) Paddle (or Pool/Erg Training) September 3, 2020 4:00 pm - 5:00 pm Ventura Harbor, Ventura, CA 93001, USA Advanced paddlers meet at the Harbor, others are encouraged to do resistance band training with mirrors and video. • • •	4 HYPERTROPHY HYPERTROPHY Base and Endurance Training Strength training should have three to four sets of ten for reps, paddling activities will mirror this with polarized training; most workouts will be long distance with a steady pace and one day a week of high intensity intervals that equal about 30-40 minutes of speed work. September 3, 2020 - November 2, 2020 Ventura Harbor, Ventura, CA 93001, USA Weight Lifting (Medium) Weight Lifting (Medium) September 4, 2020 5:25 am - 5:50 am Home Include warm up before stretching, too. 8-12K paddling 8-12K paddling September 4, 2020 7:00 am - 8:30 am Ventura Harbor, Ventura, CA 93001, USA • • •	5 HYPERTROPHY HYPERTROPHY Base and Endurance Training Strength training should have three to four sets of ten for reps, paddling activities will mirror this with polarized training; most workouts will be long distance with a steady pace and one day a week of high intensity intervals that equal about 30-40 minutes of speed work. September 3, 2020 - November 2, 2020 Ventura Harbor, Ventura, CA 93001, USA Long Distance Workout Long Distance Workout September 5, 2020 7:30 am - 11:20 am Ventura Harbor, Ventura, CA 93001, USA Paddle for 90 min or more -- may be an alternate sport for Masters and youth during winter months. • •	6 HYPERTROPHY HYPERTROPHY Base and Endurance Training Strength training should have three to four sets of ten for reps, paddling activities will mirror this with polarized training; most workouts will be long distance with a steady pace and one day a week of high intensity intervals that equal about 30-40 minutes of speed work. September 3, 2020 - November 2, 2020 Ventura Harbor, Ventura, CA 93001, USA Tentative Paddling Workout - Novice Tentative Paddling Workout - Novice September 6, 2020 8:00 am - 10:00 am Beachmont Street & Seaview Avenue, Beachmont St & Seaview Ave, Ventura, CA 93001, USA Check in with the coaching staff first so we can plan for your session. Beginners are always welcome, but we don't hold this practice every weekend. • •
7 HYPERTROPHY HYPERTROPHY Base and Endurance Training Strength training should have three to four sets of ten for reps, paddling activities will mirror this with polarized training; most workouts will be long distance with a steady pace and one day a week of high intensity intervals that equal about 30-40 minutes of speed work. September 3, 2020 - November 2, 2020 Ventura Harbor, Ventura, CA 93001, USA Weight Lifting (Heavy) Weight Lifting (Heavy) September 7, 2020 5:25 am - 5:50 am Home Include warm up before stretching, too. 8-12K paddling 8-12K paddling September 7, 2020 6:00 am - 7:30 am Ventura Harbor, Ventura, CA 93001, USA Cardio Cardio September 7, 2020 4:00 pm - 5:00 pm Run / Bike / Swim - 80% effort for one hour. Base work all year in a cross training sport to maintain cardiovascular endurance. • • • •	8 HYPERTROPHY HYPERTROPHY Base and Endurance Training Strength training should have three to four sets of ten for reps, paddling activities will mirror this with polarized training; most workouts will be long distance with a steady pace and one day a week of high intensity intervals that equal about 30-40 minutes of speed work. September 3, 2020 - November 2, 2020 Ventura Harbor, Ventura, CA 93001, USA Alternate Sport Workout Alternate Sport Workout September 8, 2020 5:30 am - 7:30 am Home Cycle/Swim/Run for 60-90min. Focus on endurance or strength according to training phase (or season of another sport if you are involved in school sports). Paddle (or Pool/Erg Training) Paddle (or Pool/Erg Training) September 8, 2020 4:00 pm - 5:00 pm Ventura Harbor, Ventura, CA 93001, USA Advanced paddlers meet at the Harbor, others are encouraged to do resistance band training with mirrors and video. • • •	9 HYPERTROPHY HYPERTROPHY Base and Endurance Training Strength training should have three to four sets of ten for reps, paddling activities will mirror this with polarized training; most workouts will be long distance with a steady pace and one day a week of high intensity intervals that equal about 30-40 minutes of speed work. September 3, 2020 - November 2, 2020 Ventura Harbor, Ventura, CA 93001, USA Weight Lifting (Light) Weight Lifting (Light) September 9, 2020 5:25 am - 5:50 am Include warm up before stretching, too. Light day - focus on paddling intervals. Base Intervals ~ 40' @ 90%, 2' rest Base Intervals ~ 40' @ 90%, 2' rest September 9, 2020 6:00 am - 7:30 am Ventura Harbor, Ventura, CA 93001, USA Intervals of different lengths that add up to a minimum of 40 minutes at 90% effort with 2 minute rest between. Cardio Recovery Cardio Recovery September 9, 2020 4:00 pm - 5:00 pm Home Run, bike, swim -- do an alternate workout for 60 min. 70% effort maximum! This is for recovery only • • • •	10 HYPERTROPHY HYPERTROPHY Base and Endurance Training Strength training should have three to four sets of ten for reps, paddling activities will mirror this with polarized training; most workouts will be long distance with a steady pace and one day a week of high intensity intervals that equal about 30-40 minutes of speed work. September 3, 2020 - November 2, 2020 Ventura Harbor, Ventura, CA 93001, USA Alternate Sport Workout Alternate Sport Workout September 10, 2020 5:30 am - 7:20 am Home Cycle/Swim/Run; variable tempos, working on endurance or other sport if involved in school sport. Paddle (or Pool/Erg Training) Paddle (or Pool/Erg Training) September 10, 2020 4:00 pm - 5:00 pm Ventura Harbor, Ventura, CA 93001, USA Advanced paddlers meet at the Harbor, others are encouraged to do resistance band training with mirrors and video. • • •	11 HYPERTROPHY HYPERTROPHY Base and Endurance Training Strength training should have three to four sets of ten for reps, paddling activities will mirror this with polarized training; most workouts will be long distance with a steady pace and one day a week of high intensity intervals that equal about 30-40 minutes of speed work. September 3, 2020 - November 2, 2020 Ventura Harbor, Ventura, CA 93001, USA Weight Lifting (Medium) Weight Lifting (Medium) September 11, 2020 5:25 am - 5:50 am Home Include warm up before stretching, too. 8-12K paddling 8-12K paddling September 11, 2020 6:00 am - 7:30 am Ventura Harbor, Ventura, CA 93001, USA • • •	12 HYPERTROPHY HYPERTROPHY Base and Endurance Training Strength training should have three to four sets of ten for reps, paddling activities will mirror this with polarized training; most workouts will be long distance with a steady pace and one day a week of high intensity intervals that equal about 30-40 minutes of speed work. September 3, 2020 - November 2, 2020 Ventura Harbor, Ventura, CA 93001, USA Long Distance Workout Long Distance Workout September 12, 2020 7:30 am - 11:20 am Ventura Harbor, Ventura, CA 93001, USA Paddle for 90 min or more -- may be an alternate sport for Masters and youth during winter months. • •	13 HYPERTROPHY HYPERTROPHY Base and Endurance Training Strength training should have three to four sets of ten for reps, paddling activities will mirror this with polarized training; most workouts will be long distance with a steady pace and one day a week of high intensity intervals that equal about 30-40 minutes of speed work. September 3, 2020 - November 2, 2020 Ventura Harbor, Ventura, CA 93001, USA Tentative Paddling Workout - Novice Tentative Paddling Workout - Novice September 13, 2020 8:00 am - 10:00 am Beachmont Street & Seaview Avenue, Beachmont St & Seaview Ave, Ventura, CA 93001, USA Check in with the coaching staff first so we can plan for your session. Beginners are always welcome, but we don't hold this practice every weekend. • •
14 HYPERTROPHY HYPERTROPHY Base and Endurance Training Strength training should have three to four sets of ten for reps, paddling activities will mirror this with polarized training; most workouts will be long distance with a steady pace and one day a week of high intensity intervals that equal about 30-40 minutes of speed work. September 3, 2020 - November 2, 2020 Ventura Harbor, Ventura, CA 93001, USA Weight Lifting (Heavy) Weight Lifting (Heavy) September 14, 2020 5:25 am - 5:50 am Home Include warm up before stretching, too. 8-12K paddling 8-12K paddling September 14, 2020 6:00 am - 7:30 am Ventura Harbor, Ventura, CA 93001, USA Cardio Cardio September 14, 2020 4:00 pm - 5:00 pm Run / Bike / Swim - 80% effort for one hour. Base work all year in a cross training sport to maintain cardiovascular endurance. • • • •	15 HYPERTROPHY HYPERTROPHY Base and Endurance Training Strength training should have three to four sets of ten for reps, paddling activities will mirror this with polarized training; most workouts will be long distance with a steady pace and one day a week of high intensity intervals that equal about 30-40 minutes of speed work. September 3, 2020 - November 2, 2020 Ventura Harbor, Ventura, CA 93001, USA Alternate Sport Workout Alternate Sport Workout September 15, 2020 5:30 am - 7:30 am Home Cycle/Swim/Run for 60-90min. Focus on endurance or strength according to training phase (or season of another sport if you are involved in school sports). Paddle (or Pool/Erg Training) Paddle (or Pool/Erg Training) September 15, 2020 4:00 pm - 5:00 pm Ventura Harbor, Ventura, CA 93001, USA Advanced paddlers meet at the Harbor, others are encouraged to do resistance band training with mirrors and video. • • •	16 HYPERTROPHY HYPERTROPHY Base and Endurance Training Strength training should have three to four sets of ten for reps, paddling activities will mirror this with polarized training; most workouts will be long distance with a steady pace and one day a week of high intensity intervals that equal about 30-40 minutes of speed work. September 3, 2020 - November 2, 2020 Ventura Harbor, Ventura, CA 93001, USA Weight Lifting (Light) Weight Lifting (Light) September 16, 2020 5:25 am - 5:50 am Include warm up before stretching, too. Light day - focus on paddling intervals. Base Intervals ~ 40' @ 90%, 2' rest Base Intervals ~ 40' @ 90%, 2' rest September 16, 2020 6:00 am - 7:30 am Ventura Harbor, Ventura, CA 93001, USA Intervals of different lengths that add up to a minimum of 40 minutes at 90% effort with 2 minute rest between. Cardio Recovery Cardio Recovery September 16, 2020 4:00 pm - 5:00 pm Home Run, bike, swim -- do an alternate workout for 60 min. 70% effort maximum! This is for recovery only • • • •	17 HYPERTROPHY HYPERTROPHY Base and Endurance Training Strength training should have three to four sets of ten for reps, paddling activities will mirror this with polarized training; most workouts will be long distance with a steady pace and one day a week of high intensity intervals that equal about 30-40 minutes of speed work. September 3, 2020 - November 2, 2020 Ventura Harbor, Ventura, CA 93001, USA Alternate Sport Workout Alternate Sport Workout September 17, 2020 5:30 am - 7:20 am Home Cycle/Swim/Run; variable tempos, working on endurance or other sport if involved in school sport. Paddle (or Pool/Erg Training) Paddle (or Pool/Erg Training) September 17, 2020 4:00 pm - 5:00 pm Ventura Harbor, Ventura, CA 93001, USA Advanced paddlers meet at the Harbor, others are encouraged to do resistance band training with mirrors and video. • • •	18 HYPERTROPHY HYPERTROPHY Base and Endurance Training Strength training should have three to four sets of ten for reps, paddling activities will mirror this with polarized training; most workouts will be long distance with a steady pace and one day a week of high intensity intervals that equal about 30-40 minutes of speed work. September 3, 2020 - November 2, 2020 Ventura Harbor, Ventura, CA 93001, USA Weight Lifting (Medium) Weight Lifting (Medium) September 18, 2020 5:25 am - 5:50 am Home Include warm up before stretching, too. 8-12K paddling 8-12K paddling September 18, 2020 6:00 am - 7:30 am Ventura Harbor, Ventura, CA 93001, USA • • •	19 HYPERTROPHY HYPERTROPHY Base and Endurance Training Strength training should have three to four sets of ten for reps, paddling activities will mirror this with polarized training; most workouts will be long distance with a steady pace and one day a week of high intensity intervals that equal about 30-40 minutes of speed work. September 3, 2020 - November 2, 2020 Ventura Harbor, Ventura, CA 93001, USA Long Distance Workout Long Distance Workout September 19, 2020 7:30 am - 11:20 am Ventura Harbor, Ventura, CA 93001, USA Paddle for 90 min or more -- may be an alternate sport for Masters and youth during winter months. • •	20 HYPERTROPHY HYPERTROPHY Base and Endurance Training Strength training should have three to four sets of ten for reps, paddling activities will mirror this with polarized training; most workouts will be long distance with a steady pace and one day a week of high intensity intervals that equal about 30-40 minutes of speed work. September 3, 2020 - November 2, 2020 Ventura Harbor, Ventura, CA 93001, USA Long Distance Workout Long Distance Workout September 20, 2020 8:00 am - 9:30 am Ventura Harbor, Ventura, CA 93001, USA Paddle for 90 min or more -- may be an alternate sport for Masters and youth during winter months. Tentative Paddling Workout - Novice Tentative Paddling Workout - Novice September 20, 2020 9:30 am - 11:30 am Beachmont Street & Seaview Avenue, Beachmont St & Seaview Ave, Ventura, CA 93001, USA Check in with the coaching staff first so we can plan for your session. Beginners are always welcome, but we don't hold this practice every weekend. • • •
21 HYPERTROPHY HYPERTROPHY Base and Endurance Training Strength training should have three to four sets of ten for reps, paddling activities will mirror this with polarized training; most workouts will be long distance with a steady pace and one day a week of high intensity intervals that equal about 30-40 minutes of speed work. September 3, 2020 - November 2, 2020 Ventura Harbor, Ventura, CA 93001, USA Weight Lifting (Heavy) Weight Lifting (Heavy) September 21, 2020 5:25 am - 5:50 am Home Include warm up before stretching, too. Long Intervals Long Intervals September 21, 2020 6:00 am - 7:30 am Ventura Harbor, Ventura, CA 93001, USA 40-50' total time being "on" and 2' rest periods. Blocks of 8, 10, 15' Cardio Cardio September 21, 2020 4:00 pm - 5:00 pm Run / Bike / Swim - 80% effort for one hour. Base work all year in a cross training sport to maintain cardiovascular endurance. • • • •	22 HYPERTROPHY HYPERTROPHY Base and Endurance Training Strength training should have three to four sets of ten for reps, paddling activities will mirror this with polarized training; most workouts will be long distance with a steady pace and one day a week of high intensity intervals that equal about 30-40 minutes of speed work. September 3, 2020 - November 2, 2020 Ventura Harbor, Ventura, CA 93001, USA Alternate Sport Workout Alternate Sport Workout September 22, 2020 5:30 am - 7:30 am Home Cycle/Swim/Run for 60-90min. Focus on endurance or strength according to training phase (or season of another sport if you are involved in school sports). Paddle (or Pool/Erg Training) Paddle (or Pool/Erg Training) September 22, 2020 4:00 pm - 5:00 pm Ventura Harbor, Ventura, CA 93001, USA Advanced paddlers meet at the Harbor, others are encouraged to do resistance band training with mirrors and video. • • •	23 HYPERTROPHY HYPERTROPHY Base and Endurance Training Strength training should have three to four sets of ten for reps, paddling activities will mirror this with polarized training; most workouts will be long distance with a steady pace and one day a week of high intensity intervals that equal about 30-40 minutes of speed work. September 3, 2020 - November 2, 2020 Ventura Harbor, Ventura, CA 93001, USA Weight Lifting (Light) Weight Lifting (Light) September 23, 2020 5:25 am - 5:50 am Include warm up before stretching, too. Light day - focus on paddling intervals. Base Intervals ~ 40' @ 90%, 2' rest Base Intervals ~ 40' @ 90%, 2' rest September 23, 2020 6:00 am - 7:30 am Ventura Harbor, Ventura, CA 93001, USA Intervals of different lengths that add up to a minimum of 40 minutes at 90% effort with 2 minute rest between. Cardio Recovery Cardio Recovery September 23, 2020 4:00 pm - 5:00 pm Home Run, bike, swim -- do an alternate workout for 60 min. 70% effort maximum! This is for recovery only • • • •	24 HYPERTROPHY HYPERTROPHY Base and Endurance Training Strength training should have three to four sets of ten for reps, paddling activities will mirror this with polarized training; most workouts will be long distance with a steady pace and one day a week of high intensity intervals that equal about 30-40 minutes of speed work. September 3, 2020 - November 2, 2020 Ventura Harbor, Ventura, CA 93001, USA Alternate Sport Workout Alternate Sport Workout September 24, 2020 5:30 am - 7:20 am Home Cycle/Swim/Run; variable tempos, working on endurance or other sport if involved in school sport. Paddle (or Pool/Erg Training) Paddle (or Pool/Erg Training) September 24, 2020 4:00 pm - 5:00 pm Ventura Harbor, Ventura, CA 93001, USA Advanced paddlers meet at the Harbor, others are encouraged to do resistance band training with mirrors and video. • • •	25 HYPERTROPHY HYPERTROPHY Base and Endurance Training Strength training should have three to four sets of ten for reps, paddling activities will mirror this with polarized training; most workouts will be long distance with a steady pace and one day a week of high intensity intervals that equal about 30-40 minutes of speed work. September 3, 2020 - November 2, 2020 Ventura Harbor, Ventura, CA 93001, USA Weight Lifting (Medium) Weight Lifting (Medium) September 25, 2020 5:25 am - 5:50 am Home Include warm up before stretching, too. Middle Distance Middle Distance September 25, 2020 6:00 am - 7:30 am Steady paddling with variable tempos for 45-60' • • •	26 HYPERTROPHY HYPERTROPHY Base and Endurance Training Strength training should have three to four sets of ten for reps, paddling activities will mirror this with polarized training; most workouts will be long distance with a steady pace and one day a week of high intensity intervals that equal about 30-40 minutes of speed work. September 3, 2020 - November 2, 2020 Ventura Harbor, Ventura, CA 93001, USA Endurance Workout Endurance Workout September 26, 2020 7:30 am - 11:30 am Home Paddle, run, swim, bike, or even walk -- got some long, steady distance training in. • •	27 HYPERTROPHY HYPERTROPHY Base and Endurance Training Strength training should have three to four sets of ten for reps, paddling activities will mirror this with polarized training; most workouts will be long distance with a steady pace and one day a week of high intensity intervals that equal about 30-40 minutes of speed work. September 3, 2020 - November 2, 2020 Ventura Harbor, Ventura, CA 93001, USA Long Distance Workout Long Distance Workout September 27, 2020 8:00 am - 9:30 am Ventura Harbor, Ventura, CA 93001, USA Paddle for 90 min or more -- may be an alternate sport for Masters and youth during winter months. Tentative Paddling Workout - Novice Tentative Paddling Workout - Novice September 27, 2020 9:30 am - 11:30 am Beachmont Street & Seaview Avenue, Beachmont St & Seaview Ave, Ventura, CA 93001, USA Check in with the coaching staff first so we can plan for your session. Beginners are always welcome, but we don't hold this practice every weekend. • • •
28 HYPERTROPHY HYPERTROPHY Base and Endurance Training Strength training should have three to four sets of ten for reps, paddling activities will mirror this with polarized training; most workouts will be long distance with a steady pace and one day a week of high intensity intervals that equal about 30-40 minutes of speed work. September 3, 2020 - November 2, 2020 Ventura Harbor, Ventura, CA 93001, USA Weight Lifting (Heavy) Weight Lifting (Heavy) September 28, 2020 5:25 am - 5:50 am Home Include warm up before stretching, too. Long Intervals Long Intervals September 28, 2020 6:00 am - 7:30 am Ventura Harbor, Ventura, CA 93001, USA 40-50' total time being "on" and 2' rest periods. Blocks of 8, 10, 15' Cardio Cardio September 28, 2020 4:00 pm - 5:00 pm Run / Bike / Swim - 80% effort for one hour. Base work all year in a cross training sport to maintain cardiovascular endurance. • • • •	29 HYPERTROPHY HYPERTROPHY Base and Endurance Training Strength training should have three to four sets of ten for reps, paddling activities will mirror this with polarized training; most workouts will be long distance with a steady pace and one day a week of high intensity intervals that equal about 30-40 minutes of speed work. September 3, 2020 - November 2, 2020 Ventura Harbor, Ventura, CA 93001, USA Alternate Sport Workout Alternate Sport Workout September 29, 2020 5:30 am - 7:30 am Home Cycle/Swim/Run for 60-90min. Focus on endurance or strength according to training phase (or season of another sport if you are involved in school sports). Paddle (or Pool/Erg Training) Paddle (or Pool/Erg Training) September 29, 2020 4:00 pm - 5:00 pm Ventura Harbor, Ventura, CA 93001, USA Advanced paddlers meet at the Harbor, others are encouraged to do resistance band training with mirrors and video. • • •	30 HYPERTROPHY HYPERTROPHY Base and Endurance Training Strength training should have three to four sets of ten for reps, paddling activities will mirror this with polarized training; most workouts will be long distance with a steady pace and one day a week of high intensity intervals that equal about 30-40 minutes of speed work. September 3, 2020 - November 2, 2020 Ventura Harbor, Ventura, CA 93001, USA Weight Lifting (Light) Weight Lifting (Light) September 30, 2020 5:25 am - 5:50 am Include warm up before stretching, too. Light day - focus on paddling intervals. Base Intervals ~ 40' @ 90%, 2' rest Base Intervals ~ 40' @ 90%, 2' rest September 30, 2020 6:00 am - 7:30 am Ventura Harbor, Ventura, CA 93001, USA Intervals of different lengths that add up to a minimum of 40 minutes at 90% effort with 2 minute rest between. Cardio Recovery Cardio Recovery September 30, 2020 4:00 pm - 5:00 pm Home Run, bike, swim -- do an alternate workout for 60 min. 70% effort maximum! This is for recovery only • • • •

September 2020