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 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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Kayak ergometer sessions – 45min
Session 1 This workout is designed to improve your aerobic capacity through a mix of low-intensity steady-state and short, mid-intensity intervals. Warmup: 5 minutes at RPE 4 10 minutes at RPE 5 Aerobic Intervals: 5 x 2 minutes at RPE 6 with 1min active rest between at RPE 4 10 minutes at RPE 5 Cooldown:…
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Anatomy of the kayak stroke
The anatomy of the kayak stroke broken down into 4 key areas. These are leg drive, rotation, shoulders/upper torso and arms. In each key area I have described in anatomical terms what each key kayak stroke muscle does during the drive side and recovery side of each stroke.
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Exercise Intensity Levels Explained for Paddlers
Exercise Intensities explained
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3 Exercises to reduce paddling injuries
Here are 3 exercises you can use everyday to help reduce injury. Disclaimer: These exercises are for anyone with no injuries or physical limitations. As with any online tips please consult a medical professional or physiotherapist if you have any specific injuries or circumstances that may need to be considered. All exercises are done at…
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Why use the gym as a training tool?
Why use the gym as a training tool for paddling? We can’t replace paddling for gym workouts for obvious reasons. However, there are a number of advantages from strength based gym training. 1. Increased strength – making an athlete stronger typically makes them paddle faster. Studies show there is a strong correlation to paddlers 1…
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