Updated Training Program / 2027
Coast to Coast Paddling Program
Weekly training plan that build from base endurance and injury prevention through to race-specific river work and Waimak course recon. Follow the weekly format, flex it to your own schedule, and ask Ben if anything is unclear.
Before you start
Your training toolkit
On the water
Session library
The full set of paddling sessions to slot into your weekly format.
In the gym
Paddlers Prep program
Spend at least 2-3 weeks on each progression. Or swap in another gym program from the library.
Stay loose
Mobility session
Use the mobility exercises that work for you to keep moving well through the block.
Stroke first
Grade 1 technique course
An efficient, controlled stroke makes every paddle better. Lock it in before you chase volume.
Listen to your body. Any exercise in any program that is uncomfortable, or that you don’t feel you are doing properly, replace it and seek advice. Please don’t push through “bad” pain.
How to use the weekly plans below. Follow the general format. Some flexibility is needed to suit your own schedule, life and training status. Please ask if you have any questions.
Block 1
Base build & injury prevention
Starting In End July / August 2026. Now it’s time to prepare your body for the 4-6hr paddling stage of the Coast to Coast. Kayaking is often the hardest to start mid winter having to get on the water. Time on the water matters even if its flat water. Time on river can come a bit later or during local racing if you are lucky enough to have that locally. This program will give you something to follow and help ensure you have done enough to have a fun and fast day out on the river.
River-specific training & course recon coming later
More river-specific work with racing opportunities, or Waimak paddles to see the course before the event will come as you get closer to the race. Paddling down the river 3-4 weeks or even part of the course days pre-race is the best way to scout your line options and hazard avoidance. Use a local river guide company, or an experienced friend if you have one.
Grade 2 Certs should be done ASAP, these are critical for a safe trip BUT kayak specific training on flat water before your grade 2 will make it so much more valuable.
As always, please ask if you have any questions.
Ben@strongpaddler.com