Once the paddling preparation session is complete this program is the next progressive step. If you are an experienced paddler then you can start with this one if you wish, but even experienced paddlers will find the preparation program useful from an injury reduction perspective and strength training perspective. Paddling preparation can be found in the members resource page.

This program has three progressions. Spend at least 2 weeks in each block before moving onto the next. Or If you can achieve all the final exercise variations then progress to the next block.

Each block contains a standard warm up, following on from the paddling preparation program, This program also includes leg exercises, push and pull exercises that apply to performing better in paddling. 

The exercises in this program become progressively more advanced from block 1 to block 3. It is recommended to spend at least two weeks on each stage, completing the workouts 2-3 times per week. Feel free to add full pull ups into this program if you can do them properly.