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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How Training Programs Work for Kayak and Surf Ski Paddlers
How a training program is built for kayak and surf ski paddlers, from the goal event and training blocks down to the load plan and the week.
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A training app made for paddling
A paddling training app that takes tide and wind out of your speed, with your program, gym sessions and Garmin data in one place.
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Why Strength Training Makes You a Better Paddler
Strength training doesn’t make your engine bigger. It makes every stroke cheaper. Here are the six mechanisms and the research behind them.
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What’s new: follow my training, the Strava club and WhatsApp groups
Follow Ben’s training on Garmin and Strava, join the Strong Paddler Strava club and get into the WhatsApp group for your program.
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Why Your Paddling Technique Should Change (And When)
Why your paddling technique should change for sprints, marathons, ocean surf skis, and rivers and how to train each one right
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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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