Training Plan to get in shape when you start paddling

Week 1

DayProgramDescriptionType
Monday1. 10′ warm up (easy paddling and adjustment)

2. 1′ @ 50-60 SPM on / 1′ off

*20 reps.

3. 10′ cool down

 

This training will teach the paddler to create paddling consistency without straining too much. Don’t try to paddle fast, focus on the flow of movement and keeping the boat in straight line.Skills
Thursday1. 10′ warm up (easy paddling and adjustment)

2. 4′ on @ 55-60 SPM

1′ off

*8 reps

3. 10′ cool down

 

 

 

 

 

Try to keep boat speed level. Don’t start to fast, all intervals are meant to be the same speed / distance.

Pulse range: 130-150 bpm

SPM: 60-70

Aerobic capacity
Cross training (optional)1. 30′ body weight exercises

 

Try to focus on upper body movements and core stability exercises such as:

Pushups, plank, chin-ups and so on.

General conditioning

 

Week 2

DayProgramDescriptionType
Monday1. 10′ warm up (easy paddling and adjustment)

2. 40′ paddling, every 5′ do 20 strokes on right side +20 strokes on the left side

3. 10′ cool down

 

This training will teach the paddler to keep the boat in a straight line, using body movements to steer the boat and to strengthen stroke balanceSkills
Thursday1. 10′ warm up (easy paddling and adjustment)

4. 4′ on @ 60 SPM

1′ off

*8 reps

2. 10′ cool down

 

 

 

 

 

Try to keep boat speed level. Don’t start too fast, all intervals are meant to be the same speed/ distance.

Pulse range: 130-150 bpm

SPM: 55-65

Aerobic capacity
Cross training (optional)1. Light aerobic 30′-45′Do light aerobic exercise such as jogging, cycling and swimmingAerobic capacity

 

Week 3

DayProgramDescriptionType
Monday1. 10′ warm up (easy paddling and adjustment)

2. 2* 3 KM 5′ break.

3. 5′- 10′ cool down

 

Try to maintain level speed between intervals.

Pulse range: 130-150 bpm

SPM: 50-60

Aerobic capacity
Thursday1. 10′ warm up (easy paddling and adjustment)

2. 1′ (@70 SPM) on

4′(@ 50 SPM) off

*8 reps

3. 10′ cool down

 

 

 

 

 

Try to go hard in the 1′ intervals and try not to put your paddle down while recovering between intervals.

Pulse range: 150-160 bpm

SPM: 55-80

Fartlek
 Optional training45′ light paddling

 

Enjoy the paddling, try to relax while paddling and maintain good technique and stroke qualityrecovery

 

Week 4

DayProgramDescriptionType
Monday1. 10′ warm up (easy paddling and adjustment)

2. 40′ steady state

3. 5′- 10′ cool down

 

Try to cover as much distance as possible without exceeding the suggested heart rate and SPM.

Pulse range: 130-150 bpm

SPM: 55-65

Aerobic capacity
Thursday1. 1.10′ warm up

2. 2′ @ 50SPM * 6

6’P

3. 3.10′ cool down

 

 

 

 

try to increase distance per stroke in every interval

 

Technique
Cross training (optional)1. 30′ body weight exercises

 

Try to focus on upper body movements and core stability exercises such as:

Pushups, plank, chin ups and so on.

General conditioning

 

Week 5

DayProgramDescriptionType
Monday1.10′ warm up

2. 2′ min on@ 65 SPM / 8 off

* 5

 

Try to have higher boat speed in the interval.interval
Thursday1. 10′ warm up

2. 500m stroke    count *5/ 5’P

3.10′ cool down

try to decrease 5STR every interval while keeping the same pace

 

technique
Cross training (optional)1.30′ body weight exercises

 

Try to focus on upper body movements and core stability exercises such as:

Pushups, plank, chin ups and so on.

General conditioning

 

Week 6

DayProgramDescriptionType
Monday1. 5′ warm up

2. 1km * 5

@ 60-   65 SPM/ 5’P.

HR 140-160

 

Try to maintain steady boat speed and SPM.Aerobic threshold
Thursday1. 60′ steady state paddling

 

Try to cover as much distance as possible without exceeding the suggested heart rate and SPM.

Pulse range: 130-150 bpm

SPM: 50- 70

Paddling capacity
Cross training (optional)1. Light aerobic 30′-45′Do light aerobic exercise such as jogging, cycling or swimming.

Keep it light!

recovery

 

Week 7

DayProgramDescriptionType
Monday1. 4km * 2 @ 65    SPM/ 5’P. HR 130-150

 

Try to maintain steady boat speed and SPM. Try to reach same distance in both intervals.Aerobic threshold
Thursday1. 10′ warm up

2. 1′ @60 SPM +1′ @65 SPM +1′ @70 SPM

*5 5’P

3. 10′ cool down

Try to increase boat speed in each minute as the SPM increase.

 

Technique
Cross training (optional)1. 30′ body weight exercises

 

Try to focus on upper body movements and core stability exercises such as:

Pushups, plank, chin ups and so on.

General conditioning

Week 8

DayProgramDescriptionType
Monday1.5′ warm up (easy paddling and adjustment)

2. 1′ (@70SPM) on

4′ (50SPM) off

*10 reps

3. 5′ cool down

 

 

 

 

 

Try to go hard in the 1′ intervals and try not to put your paddle down while recovering between intervals.

Pulse range: 150-160 bpm

SPM: 55-80

Fartlek
Thursday1. 10′ warm up

2. 1′ @70 SPM +1′ @60 SPM +1′ @50 SPM

*5 5’P

3. 10′ cool down

Try to maintain boat speed even though every minute the SPM decrease.

 

Technique
Cross training (optional)1. Light aerobic 30′-45′Do light aerobic exercise such as jogging, cycling or swimming.

Keep it light!!

recovery

 

Week 9

DayProgramDescriptionType
Monday1. 8 KM paddle @ steady state

 

Try to maintain steady boat speed and SPMAerobic capacity
Thursday1. 10′ min warm up

2. 100m sprint *6

6’P

3. 10′ cool down

Try to reach maximum speed on each sprint. Try to maintain stroke quality and technique.

 

Technique
Cross training (optional)2. 30′ body weight exercises

 

Try to focus on upper body movements and core stability exercises such as:

Pushups, plank, chin ups and so on.

General conditioning

 

Week 10

DayProgramDescriptionType
Monday1. 10 KM paddle @ steady state

 

Try to maintain steady boat speed and SPMAerobic capacity
Thursday1. 10′ min warm up

2. 500m @ 550 SPM + 500m @ 650 SPM

*4

10’P

3. 10′ cool down

Try to increase speed on the second 500m

 

Technique
Cross training (optional)45′ light paddling

 

Enjoy the paddling, try to relax while paddling and maintain good technique and stroke qualityRecovery

 

 

2017-04-24T16:46:55+00:00 December 20th, 2016|Training Plans|
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