Stronger and More Powerful paddling
This program will deliver specific strength and power sessions to help you maximise your paddling abilities.
When kayak or canoe sprinting is your goal, this program will benefit your paddling by making you stronger and more powerful in the boat.
The main aims of the program include:
A
Cardio
1 x 3:00
B1
Push Up Hold
2 x 0:30
B2
Incline Plyo Pushup
2 x 5
C
Bench Press
3 x 8
D1
Chest-Supported Incline DB Row
3 x 10
D2
Goblet Split Squat
3 x 10
E1
Band Rotations
3 x 12
E2
Alternating DB Hammer Curl
3 x 10
A
Cardio
1 x 3:00
B1
Dead Hang
2 x 0:30
B2
Walking Lunge + Outside Heel touch
2 x 20
C
Bench Pull
3 x 8
D1
Half-Kneeling DB Shoulder Press
3 x 10
D2
DB RDL
3 x 10
E1
DB Lateral Raise
3 x 12
E2
DB Front Raise
3 x 12
F
Weighted Plank Hold
3 x 0:40
A
Cardio
1 x 3:00
B1
Modified Couch Stretch
2 x 0:40
B2
DB Squat Jump
2 x 5
C
Front Squat
3 x 8
D
Chin-Up
3 x 8
E1
Supine DB Tricep Press
3 x 15
E2
Incline Bear Push-Up
3 x 12
F
DB Oblique Side Bend
3 x 10
Kieran has experience across a wide range of sports including, rowing, rugby, kayak/canoe, weightlifting and running. He has worked with both recreational and professional level athletes supporting them in physical preparation training for their respective sports. His training approach is based on a holistic practice covering all aspects of strength, conditioning and recovery.
This program will unlock your performance potential in the boat.
Get Paddling Strength and Power - Kayak and Canoe