The Strong Paddler Blog
Exercise Science
The science behind getting faster. Strength, physiology and recovery explained in plain language, aimed squarely at what moves the needle on the water.
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Periodisation – what does it mean
Periodisation is a big word but a simple principle. Simple put it is the principle of designing a training plan into specific “periods” of focus. Different periods will have different overall volume, intensity, and duration targets. Each period will have a strategy for progressive overload and recovery.
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Muscles of Kayak Rotation – the Catch vs Drive
Rotation is a key movement in kayaking or surf ski paddling. It connects the leg drive force through to the paddle and biomechanically sets up the following stroke. But which muscles influence force production and therefore velocity or boat speed the most. We often talk about “the catch” and then immediately move on to the…
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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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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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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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Grease the Groove: How to Train Your Technique to Become a Stronger Paddler
Grease the Groove: How to Train Your Technique to Become a Stronger Paddler
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