Paddle Strong
Evolve Hawaii Physical Therapy
Rowing, Strength & ConditioningPaddling requires a unique blend of strength, mobility, endurance, and power. Just paddling isn't enough if you want to get faster, improve your performance, and prevent injury!
Unlock your full potential on the water with our Paddle Strong: 12 Week Strength & Mobility Program designed specifically for paddlers. Written by a physical therapist and seasoned paddler with expertise in injury prevention and rehabilitation, this program focuses on building the strength and mobility needed to enhance your paddling performance while reducing the risk of injury.
The program emphasizes:
Unilateral Strength: Correct muscular imbalances and build stability for more efficient paddling.
Strength-Balance: Develop balanced power between the upper and lower body to enhance your stroke and endurance.
Mobility: Improve joint range of motion to increase paddling efficiency and prevent overuse injuries.
Over the course of 12 weeks, you’ll follow a progressive overload system with 3 workouts per week, ensuring you build strength and mobility in a safe, structured way, with consistency to see long-term gains. Whether you’re preparing for long-distance races, training in the off-season, or just want to paddle pain-free, this program will help you optimize your performance both on and off the water.
Whether you are an outrigger paddler, paddle dragon boat, SUP, canoes, or kayaks, this program is for you. Start building a stronger, more resilient body, and paddle with confidence!
A
Prone Scorpion
B1
Overhead Press
B2
1-Arm DB Row
C1
RDL
C2
Single Leg Hip Thrust
D
Banded Pull Aparts
Conditioning
E
Tabata This
4-8 Rounds of :20 work, :10 rest 1. Russian Twists 2. V Ups 3. Dead Bugs - optional to add a weight
F
Pigeon Stretch
A
Open Book Thoracic Rotation
B1
Goblet Squat
B2
Front Plank on Elbows
C1
DB Bench Press
C2
Wall Sit
D1
DB Farmer's Carry
D2
Single Arm Overhead Weight Hold
Circuit
E
14 Min AMRAP (As Many Rounds As Possible) of the following: 10 Air Squats 8 Kettlebell Swings 6 Push Ups
F
Couch Stretch (Hip Flexors)
A1
DB Good Morning
A2
Half Kneeling Overhead Press
B1
Split Squat
B2
Pull-Up
C1
Glute Bridge
C2
High Pull
D
Pigeon Stretch
Dr. Alex Langford
Dr. Alex is a paddler, physical therapist, nutrition coach, yoga instructor, and entrepreneur. She finds her passion and purpose in helping people live happier and healthier lives through optimizing movement, nutrition, and lifestyle, particularly within the paddling community through her business, Evolve Hawaii PT.
With Paddle Strong, you’re not just building muscle—you’re building the power, endurance, and resilience to take your paddling to the next level. Every workout is designed to help you paddle stronger, go farther, and stay injury-free. Let's go!
Get Paddle Strong