The Strong Paddler Blog
Paddling, broken down
Technique breakdowns, training science and race-day lessons from coach Ben Keys. New articles most weeks.
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SkiErg vs Kayak Erg: What Cross-Training Can Teach Your Stroke
Learn what the SkiErg and kayak erg have in common and how locking the frame and finding your effective range of motion can sharpen your kayak stroke
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My Training Update
Bit of an update on how I’ve been managing my training over winter, and how I intend to structure my own training going forward. Winter Kms So far this winter my overall kms have been significantly less than usual. In previous years I’ve come close to 100km per week this year has been more like…
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How to Build an Individualised Paddling Training Program: A 5-Phase program Framework
Learn the 5-phase framework I use to build individualised paddling training programs from athlete intake and testing through periodisation, execution, and monitoring
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Understanding Rotation: A Muscle-by-Muscle Breakdown
Which core muscles drive rotation in the kayak stroke, how the catch differs from the drive phase + exercises transfer to paddling speed
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5 Ways to Get More Leg Drive in Your Paddling Stroke
Struggling to get real leg drive in your paddling stroke? 6 practical ways to build more power through your legs on the water.
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Is the Bench Pull Really Helping You Paddle Faster?
Is the bench pull actually helping your paddling, or just building strength that doesn’t transfer? We break down the research and share more kayak-specific alternatives that better match the catch and drive of the stroke.
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Strong Paddler Technique Course
Technique coaching comes down to one thing: communication. Are the coach and athlete speaking the same paddling language? Too often, coaches spend ages on the side of the water yelling instructions the athlete simply doesn’t understand. The coach walks away frustrated, feeling like the athlete isn’t listening. The athlete walks away frustrated too with no…
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Don’t Pull, Press your way to better technique
Press don’t pull, Well, at least two of the three key movements are presses. The third technically doesn’t meet the definition of a pull. Let me explain by breaking the technique down into three key areas: the legs, torso, and arms. First, let’s define what pulling is. A pulling movement is: “A physical exercise that…
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TOP 5 Kayak & Surfski Technique Drills for the Kayak Erg
5 kayak surf ski drills to improve your technique on the kayak erg. More at http://www.strongpaddler.com
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Periodisation – what does it mean
Periodisation is a big word but a simple principle. Simple put it is the principle of designing a training plan into specific “periods” of focus. Different periods will have different overall volume, intensity, and duration targets. Each period will have a strategy for progressive overload and recovery.
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