My Training and why

An Insight Into My Current Training (And Why)

Since my last race back in March, I’ve taken a step back from paddling – not completely, but enough to call it a proper hiatus (aside from a few coaching sessions 🙂).

Coming off a big season, it felt necessary. Here is all about my current training and why

I’d just wrapped up a full stretch of racing that included the Gorge Downwind Race in the States, the Doctor over in Aussie, and a solid lineup of local events like the Classic River Race, Coast to Coast paddle, and the NZ Series surf ski races. On top of that, the summer didn’t exactly deliver weather-wise, which took a bit of the enjoyment out of things.

By the time I finished racing in Nelson in March, a proper break was well overdue.

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Shifting the Focus

Right now, the focus has shifted away from paddling performance and towards rebuilding.

I’ve been putting more time into developing base strength, while keeping aerobic work relatively low. At the same time, I’ve been working on new skills mainly muscle-ups on both the bar and rings which has been a refreshing change and has kept training interesting.

It’s a different challenge, and that’s been a big part of the motivation.

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What My Week Looks Like

Here’s how things are currently structured:

Monday – Muscle-Up Focus
I start with wrist and scapula strength and mobilisation work (similar to what’s in the Paddling Prep Program). From there:

• 1–2 sets of scapula pull ups and weighted pull-ups for activation
• 2 sets of high pulls and bar transitions on a low bar for technique
• 3–4 sets of muscle-ups with full recovery between efforts

To finish:

• Single-arm bar hangs (aiming for 30 seconds each side)
• A set of dips

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Tuesday – Strength Session all 8-10 rep range 2-3 sets

• Low bar squats
• Pull-ups
• Cable pulldowns
• Face pulls
• Inverted rows
• Incline dumbbell press
• Dumbbell high pulls
• Bicep curls
• Skull crushers

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Wednesday – Light + Skill Work

• Easy aerobic session in the morning
• Afternoon skills session (ring muscle-ups and calisthenics)

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Thursday – Strength Session
Same structure as Tuesday. Keeping it simple and consistent.

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Friday – Muscle-Up Practice
Another opportunity to work on muscle-ups. There’s a big skill component here, and frequency helps. The high pull involved is also a great movement for developing lat and pull power.

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Saturday – Paddle (10–16km)
A mix of steady paddling with some intensity depending on who I’m out with.

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Sunday – Easy Paddle (10–16km)
Keeping it relaxed and just maintaining feel for the water.

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Keeping It Simple (For Now)

My strength work is intentionally basic at the moment. The goal isn’t to be overly specific it’s to rebuild a solid foundation. ie strength volume to build capacity for intensity later.

I’m still a fair way out from any racing, so there’s no need to rush into highly specific training just yet.

I’m also not training to failure every session. Most of the time I’m leaving a few reps in reserve, then occasionally including a “train to failure” week before resetting and building again.

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Filling the Gaps

One thing you might notice is that a lot of my training right now sits in the sagittal plane pretty straight-line.

To balance that out, I’ve been adding in rope flow and a small amount of skipping. This helps with:

• Rotation and low load movement training
• Wrist conditioning
• Scapula & spine movement

It’s a simple way to keep the body moving well, especially through the spine and shoulders, and helps me feel loose rather than locked into rigid patterns. Its also low load training so its highly repeatable and can be done in 10min morning and night whenever it suits.

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The Bigger Picture

This phase isn’t about pushing performance it’s about setting things up for what comes next.

Building strength.
Learning new skills.
Keeping enough paddling in the mix to stay connected.

So when it’s time to ramp things back up, there’s more to work with not just the same engine trying to go again.

Your training

Your training my look different to mine, if you need a plan that suits you and your goals I would love to chat. There is plenty of content for people to use in the member section. I can help guide any member with the best content for you

Or you can work with me one on one where I create a plan just for you.