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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 & Noise 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.

August 2021

MonTueWedThuFriSatSun
1
  • STRENGTH & POWER
  • Sr/Master's – Long Distance Workout
  • Tentative Intro Class
2
  • STRENGTH & POWER
  • Weight Lifting (Heavy)
  • Recovery Paddle – 60'
  • Cardio
3
  • STRENGTH & POWER
  • Alternate Sport Workout
  • Paddle (or Pool/Erg Training)
4
  • STRENGTH & POWER
  • Weight Lifting (Light)
  • 8K w/resistance
  • Cardio Recovery
5
  • STRENGTH & POWER
  • Alternate Sport Workout
  • Paddle (or Pool/Erg Training)
6
  • STRENGTH & POWER
  • Weight Lifting (Medium)
  • 6 x 1000m @70-80% w/2' rest
7
  • STRENGTH & POWER
  • Endurance Workout/Club Workout
  • Summer Program
8
  • PEAKING
  • Sr/Master's – Long Distance Workout
9
  • PEAKING
  • Weight Lifting (Heavy)
  • Recovery Paddle – 60'
  • Cardio
10
  • PEAKING
  • Alternate Sport Workout
  • Paddle (or Pool/Erg Training)
11
  • PEAKING
  • Weight Lifting (Light)
  • 5K for time
  • Cardio Recovery
12
  • PEAKING
  • Alternate Sport Workout
  • Paddle (or Pool/Erg Training)
13
  • PEAKING
  • Weight Lifting (Medium)
  • 2 x Horseshoe Segment for Time
14
  • PEAKING
  • Endurance Workout/Club Workout
  • Summer Program
  • Tentative Intro Class
15
  • PEAKING
  • Sr/Master's – Long Distance Workout
  • Tentative Intro Class
16
  • PEAKING
  • Weight Lifting (Heavy)
  • Recovery Paddle – 60'
  • Cardio
17
  • PEAKING
  • Alternate Sport Workout
  • Paddle (or Pool/Erg Training)
18
  • PEAKING
  • Weight Lifting (Light)
  • 4 x 500m w/2' rest
  • Cardio Recovery
19
  • PEAKING
  • Alternate Sport Workout
  • Paddle (or Pool/Erg Training)
20
  • PEAKING
  • Weight Lifting (Medium)
  • 8K w/ 15 x 30s buildups
21
  • PEAKING
  • Endurance Workout/Club Workout
  • Summer Program
  • Tentative Intro Class
22
  • UNLOAD
  • Sr/Master's – Long Distance Workout
  • Tentative Intro Class
23
  • UNLOAD
  • Weight Lifting (Heavy)
  • Recovery Paddle – 60'
  • Cardio
24
  • UNLOAD
  • Alternate Sport Workout
  • Paddle (or Pool/Erg Training)
25
  • UNLOAD
  • Weight Lifting (Light)
  • 1K, 500m, 200m – Time Trials
  • Cardio Recovery
26
  • UNLOAD
  • Alternate Sport Workout
  • Paddle (or Pool/Erg Training)
27
  • UNLOAD
  • Weight Lifting (Medium)
  • 2 x 1K for time
28
  • UNLOAD
  • Endurance Workout/Club Workout
  • Summer Program
  • Tentative Intro Class
29
  • BASE
  • Sr/Master's – Long Distance Workout
  • Tentative Intro Class
30
  • BASE
  • Weight Lifting (Heavy)
  • Recovery Paddle – 60'
  • Cardio
31
  • BASE
  • Alternate Sport Workout
  • Paddle (or Pool/Erg Training)