SUP Base Prep 8 wk Performance Strength Plan - Barbell & Weights

£129

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Build the strength, capacity, and resilience to train harder and paddle faster

SUP Base Prep is an 8-week strength programme that can be done at home, if you have a Barbell and weights i.e. Dumbbells and Kettlebells, or in the gym. Designed for paddlers returning from a short off-season or reduced training period. The focus is on rebuilding movement quality, joint integrity, and strength capacity so you can progress confidently into heavier strength and performance training.

You’ll train 3 days per week, following a structured progression that develops control, unilateral stability, trunk strength, and the diagonal sling systems used in paddling. Sessions are guided using RPE and reps-in-reserve, allowing you to self-select loads safely while still training with intent and purpose.

This is not a beginner programme. It’s written for paddlers with some training experience who want to prepare their bodies properly before entering max-strength or performance phases. The emphasis is on clean movement, progressive loading, and building the physical robustness required for consistent training.

The programme is on line and self guided, delivered through the Onya Coaching Trainerize app and includes clear instructions, warm-ups, and mobility work. One-way messaging support is included for questions and guidance during the block. Optional conditioning can be layered separately for athletes who want additional structure around their paddling.

Ideal for:
• SUP paddlers returning from the off-season
• Athletes rebuilding strength capacity before heavier lifting
• Paddlers who want a safe, structured route back into consistent training

Product Policy – Digital Fitness Programmes

This digital product provides general, self-directed fitness, strength, and mobility guidance. It is a non-personalised programme and does not include individual coaching, assessment, medical advice, or real-time support unless explicitly stated.

Before beginning, you are responsible for ensuring that the programme is suitable for your current health, fitness level, and physical ability. A self-check questionnaire is included within our Terms & Conditions to help you make an informed decision. If you answer “yes” to any self-check question or have concerns about your health, you should seek advice from a qualified healthcare professional before participating.

Digital products are delivered immediately and are non-refundable once accessed or downloaded, except where required by law.

Use of this product is subject to the Onya Coaching Terms & Conditions, which you must read and agree to prior to purchase.