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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: Events in ALL CAPS below describe the training phase.  See above for a description of these phases.

October 2021

SunMonTueWedThuFriSat
1
  • BASIC STRENGTH
  • Weight Lifting (Medium)
  • 8K variable tempo
2
  • BASIC STRENGTH
  • Endurance Workout/Club Workout
  • Tentative Intro Class
3
  • BASIC STRENGTH
  • Sr/Master's – Long Distance Workout
4
  • BASIC STRENGTH
  • Weight Lifting (Heavy)
  • Recovery Paddle – 60'
  • Cardio
5
  • BASIC STRENGTH
  • Alternate Sport Workout
  • Paddle (or Pool/Erg Training)
6
  • BASIC STRENGTH
  • Weight Lifting (Light)
  • 6 x 1000m w/2' rest
  • Cardio Recovery
7
  • BASIC STRENGTH
  • Alternate Sport Workout
  • Paddle (or Pool/Erg Training)
8
  • BASIC STRENGTH
  • Weight Lifting (Medium)
  • Middle Distance
9
  • BASIC STRENGTH
  • Endurance Workout/Club Workout
  • Tentative Intro Class
10
  • BASIC STRENGTH
  • Sr/Master's – Long Distance Workout
11
  • BASIC STRENGTH
  • Weight Lifting (Heavy)
  • Recovery Paddle – 60'
  • Cardio
12
  • BASIC STRENGTH
  • Alternate Sport Workout
  • Paddle (or Pool/Erg Training)
13
  • BASIC STRENGTH
  • Weight Lifting (Light)
  • 6 x 1000m @80% w/2' rest
  • Cardio Recovery
14
  • BASIC STRENGTH
  • Alternate Sport Workout
  • Paddle (or Pool/Erg Training)
15
  • BASIC STRENGTH
  • Weight Lifting (Medium)
  • 4 x 500m, 4 x 250m w/2' rest
16
  • BASIC STRENGTH
  • Endurance Workout/Club Workout
17
  • STRENGTH & POWER
  • Sr/Master's – Long Distance Workout
18
  • STRENGTH & POWER
  • Weight Lifting (Heavy)
  • Recovery Paddle – 60'
  • Cardio
19
  • STRENGTH & POWER
  • Alternate Sport Workout
  • Paddle (or Pool/Erg Training)
20
  • STRENGTH & POWER
  • Weight Lifting (Light)
  • Cardio Recovery
21
  • STRENGTH & POWER
  • Alternate Sport Workout
  • Paddle (or Pool/Erg Training)
22
  • STRENGTH & POWER
  • Weight Lifting (Medium)
  • Middle Distance
23
  • STRENGTH & POWER
  • Endurance Workout/Club Workout
  • Tentative Intro Class
24
  • STRENGTH & POWER
  • Sr/Master's – Long Distance Workout
25
  • STRENGTH & POWER
  • Weight Lifting (Heavy)
  • Recovery Paddle – 60'
  • Cardio
26
  • STRENGTH & POWER
  • Alternate Sport Workout
  • Paddle (or Pool/Erg Training)
27
  • STRENGTH & POWER
  • Weight Lifting (Light)
  • Cardio Recovery
28
  • STRENGTH & POWER
  • Alternate Sport Workout
  • Paddle (or Pool/Erg Training)
29
  • STRENGTH & POWER
  • Weight Lifting (Medium)
  • Middle Distance
30
  • STRENGTH & POWER
  • Endurance Workout/Club Workout
  • Tentative Intro Class
31
  • STRENGTH & POWER
  • Sr/Master's – Long Distance Workout