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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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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How does gym based training improve your paddling performance?
There are a number of ways gym based training can improve performance on the water: 1. Increased force on the water: By getting stronger we are able to apply more force to the water and make the most of your abilities. 2. Technique fundamentals: it’s not all about getting stronger. We can practice technique fundamentals…
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