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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Muscles of Kayak Rotation – the Catch vs Drive
Rotation is a key movement in kayaking or surf ski paddling. It connects the leg drive force through to the paddle and biomechanically sets up the following stroke. But which muscles influence force production and therefore velocity or boat speed the most. We often talk about “the catch” and then immediately move on to the…
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Why Your Paddle Makes a “Plop” at the Catch — And How to Fix It
Making a plopping sound when your paddle enters the water? This one simple change could stop that instantly for you — understanding how the wing blade wants to move through the water. A lot of paddlers try to pull the paddle straight back, forcing the blade through the catch. Instead, the wing paddle is designed…
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Mastering the Catch in Paddling: Technique, Drills, and Strength Training
Learn how to improve your paddling catch with on-water drills and isometric strength training for kayakers, canoeists, and surf ski paddlers.
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My Training and why
My Training and Why, some detail into how I’m training currently and the reasons behind it.
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Functional Training – What is it really
The term functional training is widely used in fitness circles but what does it actually mean? This article explores what functional training is, and more importantly, what it means for paddlers looking to improve performance. Are Different Types of Training “Functional”? Let’s start by looking at common training methods and asking a simple question: are…
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Top Arm Mechanics for the kayak stroke
The top arm mechanics of the kayak stroke can be confusing and you have heard it all before. Although technically correct, as the receiver of these technical cues you’re often left wondering what the coach meant. You kind of get it but in practise you have to move that top arm forward at some point…
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VO2 what is it and how to use it in your training for paddling
Understanding VO2 Max: What Are You Really Training For? When it comes to VO2 max, two key aspects are often emphasized: training at VO2 max and training to improve VO2 max. While both methods aim to enhance VO2 max, it’s important to ask: is VO2 max really what we’re training for? Absolute vs. Relative VO2 Max First, let’s clarify…
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Why You’re Getting Injured as a Paddler
Why having strong lats is creating is creating paddling injuries, and how to try and avoid those annoying injuries.
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Kayak Strength landmine training.
The landmine is one of the most versatile pieces of gym equipment you can use. It allows you to perform a wide range of movements in a small space, whether it’s attached to a rack or simply set up on the floor. In this Post, I break down 5 key landmine exercises that transfer directly…
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Strength Training vs Movement pattern Training
Learn how to design the perfect paddling strength training program. Discover the best gym exercises for paddlers from traditional lifts to sport-specific movements and find out how to train smarter with Strong Paddler.
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