10 weeks training plan to improve your paddle technique

This training plan is aimed at experienced paddlers that wish to improve their paddling technique, stroke strength, power and coordination. The following sessions are utilizing different techniques and methods to increase stroke power, quality and efficiency. Keep in mind that it is very hard to build muscle and lower body strength through kayaking, so if this is your goal, a dry land strength program is required.

*This training plan is not aimed for novice paddlers.

**In General, Sea kayakers should have 5-10 SPM lower than suggested in this plan.

Week 1:

DayMondayThursdaySunday
Type of trainingFartlekIntervaloptional
Volume45′60′45′
Pulse range:130-150140-160130-140
SPM range:60-9070 SPM55-65
Program:45′ steady state, every 5′ 30 strokes with maximum power (90 SPM)1. 10′ warm up

2. 200m stroke count

*8 @ 70 SPM

4’P

3. 10′ cool down

45′ technical work
Notes:In the 30 hard strokes, do not try to achieve maximum SPM, keep it around 90 SPM and try to achieve the best technique, DPS and stroke quality possible.Try to do each 200m with minimum strokes – without paddling below 70 SPM. Do so by increasing your stroke power and efficiency. Use correct technique and achieve optimal boat glide.Mind your stroke and boat glide. Focus on paddling correctly, not fast.

Week 2:

DayMondayThursdaySunday
Type of trainingFartlekIntervaloptional
Volume60′60′45′
Pulse range:130-150140-160130-140
SPM range:60-9070 SPM55-65
Program:60′ steady state, every 5′ 30 strokes with maximum power (90 SPM)1.10′ warm up

2.200m stroke count

*10 @ 70 SPM

4’P

3. 10′ cool down

45′ technical work
Notes:In the 30 hard strokes, do not try to achieve maximum SPM, keep it around 90 SPM and try to achieve the best technique, DPS and stroke quality possible.Try to do each 200m with minimum strokes – without paddling below 70 SPM. Do so by increasing your stroke power and efficiency. Use correct technique and achieve optimal boat glide.Mind your stroke and boat glide. Focus on paddling correctly, not fast.

Week 3:

DayMondayThursdaySunday
Type of trainingFartlekIntervaloptional
Volume60′60′45′
Pulse range:130-150140-160130-140
SPM range:50- 6570 SPM55-65
Program:1.10′ warm up

2.40′ steady state, every 5′ do 1′ @ 55 SPM

3. 10′ cool down

1.10′ warm up

2.300m stroke count

*10 @ 70 SPM

4’P

3. 10′ cool down

45′ technical work
Notes:Paddle your steady state @ 65 SPM. When paddling the 1′ @ 55 SPM try to paddle at the same speed as the 4′ by investing more power into each stroke.Try to do each 300m with minimum strokes – without paddling below 70 SPM. Do so by increasing your stroke power and efficiency. Use correct technique and achieve optimal boat glide.Mind your stroke and boat glide. Focus on paddling correctly, not fast.

Week 4:

DayMondayThursdaySunday
Type of trainingFartlekIntervaloptional
Volume60′60′45′
Pulse range:130-150140-160130-140
SPM range:50- 65100-120 SPM55-65
Program:1.5′ warm up

2.50′ steady state, every 5′ do 1′ @ 55 SPM

3. 5′ cool down

1.10′ warm up

2.100m *6 @ top speed

6’P

3. 10′ cool down

45′ technical work
Notes:Paddle your steady state @ 65 SPM. When paddling the 1′ @ 55 SPM try to paddle at the same speed as the 4′ by investing more power into each stroke.Try to reach top speed by using proper form and technique. Don’t forget torso rotation. Try to paddle between sprints, do not sit still in your boatMind your stroke and boat glide. Focus on paddling correctly, not fast.

Week 5:

DayMondayThursdaySunday
Type of trainingFartlekIntervaloptional
Volume60′60′45′
Pulse range:130-160140-160130-140
SPM range:50- 65100-120 SPM55-65
Program:1.10′ warm up

2.40′ steady state, every 5′ do 1′ @ 80-90 SPM

3. 10′ cool down

1.10′ warm up

2.100m stroke count

*8 top speed

5’P

3. 10′ cool down

45’ technical work
Notes:This training is very intense. Try to keep the steady state as much as possible between the 1′ intervals. In the 1′ focus on stroke technique and quality.Try to reach top speed of boat by using proper form and technique. Don’t forget torso rotation. Try to paddle between sprints, do not sit still in your boatMind your stroke and boat glide. Focus on paddling correctly, not fast.

Week 6:

DayMondayThursdaySunday
Type of trainingFartlekIntervaloptional
Volume60′60′45′
Pulse range:130-160140-160130-140
SPM range:50- 657555-65
Program:1.10′ warm up

2.40′ steady state, every 5′ do 1′ @ 80-90 SPM

3. 10′ cool down

1.10′ warm up

2.2′ maximum distance @ 75 SPM

*5, 6’P

3. 10′ cool down

45′ technical work
Notes:This is very intense training. Try to keep the steady state as much as possible between the 1′ intervals. In the 1′ focus on stroke technique and quality.Try to reach maximum distance on each interval without exceeding 75 SPM. Try to improve between the intervals. Utilize the rest to fully recover.Mind your stroke and boat glide. Focus on paddling correctly, not fast.

Week 7:

DayMondayThursdaySunday
Type of trainingSteady stateIntervaloptional
Volume60′60′45′
Pulse range:130-150140-160130-140
SPM range:50- 657555-65
Program:60′ steady state1.10′ warm up

2.3′ maximum distance @ 75 SPM

*5, 5’P

3. 10′ cool down

45’ technical work
Notes:Try to maintain steady state of paddling speed and stroke quality. Try to feel and improve boat glide throughout the sessionTry to reach maximum distance on each interval without exceeding 75 SPM. Try to improve between the intervals. Utilize the rest to fully recover.Mind your stroke and boat glide. Focus on paddling correctly, not fast.

Week8:

DayMondayThursdaySunday
Type of trainingHIITIntervaloptional
Volume60′60′45′
Pulse range:140-160140-160130-140
SPM range:50- 657055-65
Program:1.Warm up

2.20″ on 40″0ff *10

3 sets 5’P.

@70-80 SPM

3. 10′ cool down

1.10′ warm up

2.4′ maximum distance @ 70 SPM

*5, 5’P

3. 10′ cool down

45’ technical work
Notes:Try to be explosive and powerful in each effort, recover as much as possible between efforts and sets. Do not exceed HR and SPM rangesTry to reach maximum distance on each interval without exceeding 70 SPM. Try to improve between the intervals. Utilize the rest to fully recover.Mind your stroke and boat glide. Focus on paddling correctly, not fast.

Week9:

DayMondayThursdaySunday
Type of trainingHIITIntervaloptional
Volume60′60′45′
Pulse range:130-150140-160130-140
SPM range:50- 6575-8555-65
Program:1.Warm up

2.20″ on 40″0ff *10

3 sets 5’P. @ 70-80SPM

3. 10′ cool down

1.10′ warm up

2. 1’*2 1’P @ 75-85 SPM 7’P 4 sets

3. 10′ cool down

45’ technical work
Notes:Try to be explosive and powerful in each effort, recover as much as possible between efforts and sets. Do not exceed HR and SPM ranges!Try to keep even speed between the 1st and 2nd efforts in each set.Mind your stroke and boat glide. Focus on paddling correctly, not fast.

Week 10:

DayMondayThursdaySunday
Type of trainingSkillsIntervaloptional
Volume 60′60′45′
Pulse range:130-150140-160130-140
SPM range:50- 65100-120 SPM55-65
Program:1.Warm up

2.100m @80SPM* 6 100m rest

4 sets 5’P between sets

3. 10′ cool down

1.10′ warm up

2. 1’*2 1’P @ 80-90 SPM 7’P 4 sets

3. 10′ cool down

45’ technical work
Notes:Try to be efficient and powerful in each effort, recover as much as possible between efforts while paddling. Do not exceed HR and SPM ranges!Try to keep even speed between the 1st and 2nd efforts in each set. You’re your SPM.Mind your stroke and boat glide. Focus on paddling correctly, not fast.

2017-04-24T16:40:05+00:00 January 22nd, 2017|Training Plans|
Contact us