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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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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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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