Kayak/Paddling Pre-Season Training Program
$69.00
- 6 weeks, 4 days/week
- Designed specifically to bring you into early season kayaking at top fitness
- Trains both on the water and in the gym
- This training plan is one of the 250+ Plans included with an Athlete’s Subscription.
Description
This 6-Week, 4 day/week Sport-Specific pre-season training program is for kayakers, canoeists and other river athletes. It is designed to be completed directly before the paddling season.
PROGRAMMING GOALS
(1) Develop the strength, power, and strength endurance of your upper body and core. Upper body pressing and pulling strength, power and strength endurance are the primary drivers of paddling performance. This training program hammers your upper body and midsection.
(2) Train your paddling-specific work capacity/energy system (lungs and heart). Your lungs and heart are the drivers behind your paddling muscles. We train these sport-specifically through hard paddling intervals on the water.
(3) Increase your overall strength and mental fitness so you are more durable. We understand the danger of kayaking and the other paddling sports. In our experience, stronger athletes are simply harder to injure. Mentally fit athletes never give up.
Note: The Tuesday and Thursday work capacity training is this plan has you paddling in water. Here in Wyoming we paddled against the flow of the Snake River – in snowy/icy March! You can also complete these intervals in a lake.
WEEKLY SCHEDULE
- Monday – Sport-specific, Gym-Based Power/Strength Endurance
- Tuesday – Work Capacity Training (Water)
- Wednesday – Sport-specific, Gym-Based Power/Strength Endurance
- Thursday – Work Capacity Training (Water)
REQUIRED EQUIPMENT
- Fully equipped weightroom (any commercial gym will work)
- Open water for the paddling intervals – river, lake, pond, etc.
- Drysuit if it’s cold.
- Stopwatch with interval timer
COMMON QUESTIONS
What if I miss a day?
Begin where you left off when you return to training. This program is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.
Where do I find unfamiliar exercises?
See our Exercise Library HERE.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Yes. Click the “Sample Training” tab to see an entire week of programming.
How do I access the plan?
Access is online, via username and password. You can log in either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.
How do I record my assessment Results?
Notebook and pencil.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
More Questions? Email: coach@mtntactical.com
DISCLAIMER
Before beginning any exercise program, consult with your physician to ensure that you are in proper health. Physical training contains inherent risks including, but not limited to, muscle strains, tears, physical and bodily injury up to and including death. This training program is not meant to provide medical advice; you should obtain medical advice from your private health care practitioner. If you are unable to assume these risks then you should not engage in this training program. No liability is assumed by Mountain Tactical Institute, Inc, its owners or employees, and you train at your own risk. Mountain Tactical Institute makes no warranty, express or implied, of any kind in connection with this training program.
Required Equipment
- Fully equipped weightroom (any commercial gym will work)
- Open water for the paddling intervals - river, lake, pond, etc.
- Drysuit if it's cold.
- Stopwatch with interval timer
Sample Training
SESSION 9
Obj: Assessment
Warm up:
3 Rounds
10x Alternating Dumbbell Bench Press @ 15#/25#
10x Renegade Rows at 15#/25#
10x Russian Twists @ 15#/25#
5x Dislocates
Instep Stretch
Training:
(1) Max reps Alternating Dumbbell Bench Press @ 20#/35# in 90 sec.
Rest 3-5 minutes
(2) Max Reps Renegade Rows with 20#/35# in 90 sec
Rest 3-5 Minutes
(3) Max Reps Dumbbell Russian Twists w/ 20#/35# in 90 sec.
(4) 5 Rounds for Time
8x Front Squats - 45#/75#
Run 400m
(5) 3 Rounds
Hip Flexor + Pigeon
Foam Roll Low Back/Quads
5x Dislocates
5x Teacups
*************************
SESSION 10
Obj: Work Capacity
Warm-up:
4 Rounds
2 min easy paddle
10x Jump Squats
Training:
(1) 10 Rounds
40 sec Sprint
20 sec Rest
(2) 7 Rounds
120 sec Hard paddle w/ roll
30 sec Rest
****************************
SESSION 11
Obj: Strength Endurance
Warm-up:
8-7-6-5-4-3-2-1
Push-up
Sit-up
Squat
Instep Stretch
Training:
(1) 5 Rounds, every 60 sec
35% of Max Reps Alternating Dumbbell Bench Press
(2) 1 Round
Max Reps Alternating Dumbbell Bench Press @ 20#/35# in 60 sec.
Rest 3-5 minutes
(3) 5 Rounds, every 60 sec.
35% of Max Reps Renegade Rows
(4) 1 Round
Max Reps Renegade Rows @ 20#/35# in 60 sec.
Rest 3-5 Minutes
(5) 6 Rounds, every 60 sec
35% of Max Reps Russian Twists w/ 20#/35#
(6) 1 Round
Max Reps Russian Twists w/ 20#/35# in 60 sec.
(7) 3 rounds
Hip Flexor + Pigeon Stretch
Foam Roll Low Back/Quads
5x Shoulder Dislocates
5x Y + L - 2.5#
****************************
SESSION 12
Obj: Work Capacity
Warm-up:
10 min. easy paddle
Training:
(1) As Many Rounds as possible in 30 minutes of:
2x River traverse laps (approx 7 min)
100m Kayak portage (run!)
(2) 4 Rounds
20 sec Standing Founder
10x Poor Man’s Leg Curl
20 sec Kneeling Founder
10x Face Down Back Extension
Testimonials
Rob, just finished the full program, plus an additional week. I won't be back on the water for another week but I'm stoked on the gains/improvements I've seen over the past seven weeks. I look forward to paddling and seeing what differences I notice between my power/endurance in April and now. Thanks again for the work you and your staff do, and your advice on the modifications. Another awesome MTI program under my belt, and another happy customer.
Our Stuff Works. Guaranteed.
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