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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Paddling Rivers as a Surf ski Paddler + Waimak videos
Read about this surf ski paddler learning to go down rivers, key learners between paddle codes. Also 2 x videos of going down some key features of the Waimak.
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Performance Cycle
The Key to Long-Term Performance: Consistency Consistency is the cornerstone of athletic performance. Showing up regularly builds the adaptations that make us better at paddling. However, doing the same thing repeatedly can lead to burnout, which undermines long-term progress. To stay consistent over years or even decades we need a balanced approach to training. Enter…
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My last 5 years
Here is an insight into my last 5 years of training. You can see the load changes based on the goal. As well as how the successes relate to the overall training load.
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Guide to training over the holidays
Here is a quick guide to training over the holidays. Use all or some of the ideas depending on your goals.
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Top 10 paddling specific gym exercises
The strong paddler top 10 paddling specific gym exercises. – Will your favourite exercise make the cut? and what will miss out.
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The Perfect Pull up
Can you do a pull-up—specifically a full chest-to-bar pull-up? As paddlers, we often forgo the top range of the pull-up. Here are some reasons to work on the top range, along with exercises to help you achieve it.
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Reserve Training
The concept of “reserve training” can be applied across various domains of athletic performance to enhance overall efficiency and endurance. Let’s break down how this idea works in relation to heart rate, strength, and speed training. 1. Heart Rate Reserve Concept: The difference between your low aerobic heart rate and your maximum heart rate is…
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Zone 2 Training- For Paddlers
Zone 2 Training for paddlers. What is it, how does it make us go faster, and how to know you are in Zone 2.
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