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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The Program Pyramid – What matters most in exercise programming
When it comes to paddling performance, many athletes jump straight into the weeds chasing sports science metrics, high-tech data, or perfectly structured workouts. But the truth is, the foundation of effective training is much simpler. Like a pyramid, your programming should be built from the ground up, with each layer supporting the next. Read more to…
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Coast to Coast Paddle Training Plan: 10-Week Program for Race Day Success
With Coast to Coast around the corner, Now is when the urgency to train starts. Become a strong paddler member get access to coast to coast training plan and keep your paddling going long after.
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Why Heart Rate Zones Don’t Always Work for Kayak and Surf Ski Paddlers
Most heart-rate formulas and training zones like 220 – age or the MAF method were developed from lab studies on running and cycling, not kayak or surf ski paddling.
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Unlocking Performance: The Role of the Central Nervous System
Most training philosophies focus on muscle physiology and the optimisation of energy systems for performance. But the other driving force behind any performance improvement lies in the central nervous system (CNS).
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Essential Exercises for Paddlers: Quick Warm-Up Routine
I have been using these exercises a lot lately as a quick warm up or session that can easily be done from home with minimal equipment. Only a set of resistant bands required.
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Starting your strength program
Strength programs can feel daunting where do you begin, what exercises should you do, how do you increase the load over time, and how should gym sessions fit alongside paddling? Here are some clear guidelines to help answer those questions. Where to Start Strength training usually begins before your paddling-specific block. This is when you: This…
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Grade 1 paddling: Mastering the fundamentals
Logically, Grade 1 comes before Grade 2 in a river paddling context, but how many new paddlers actually spend the time becoming truly proficient at paddling in a straight line on flat water?
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Gorge Downwind Champs – My Race
Gorge Downwind Champs were recently held over in the United States. I decided to take on the adventure from NZ as a solo traveler. Here is how my race went, my theory behind how I trained for it, and a bit of a race write-up.
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Rotational Strength for Paddling
3 x rotational exercises to use in your strength program. Warm up/activation. Strength load, and Power
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Time Under Intensity – A different view on training zones
Time Under Intensity – A different view on training zones. Prescribing training zones with descriptive intensity over time.
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