Build real strength for faster paddling and prepare for power and endurance

This 8-week block builds on the strength developed in MS I by increasing loading intensity and force production demands while maintaining clean, repeatable technique. It’s written for SUP athletes with a solid strength-training background who are ready to handle heavier loads with intent and control.

You’ll train 3 days per week using structured strength sessions focused around the major movement patterns that underpin paddling performance: hinge, squat, split-stance, push and pull. Loads now move primarily into the 80–90% range or RPE 8–9 with lower reps and longer recovery periods to prioritise high-quality force production without grinding or technical breakdown.

Each session follows a clear format: RAMP warm-up, main lift, unilateral strength work, targeted accessories for the trunk, shoulders and upper back, plus a short mobility cool-down. Unilateral and rotationally controlled exercises continue to play an important role in developing hip stability, trunk stiffness, and efficient force production through the paddle stroke. Low-level plyometric and foot/ankle work is also maintained to support stiffness qualities, landing control, and lower-limb capacity without interfering with recovery.

Progression is deliberate and controlled, using small increases in load, improved bar speed, cleaner execution, or more consistent positions under fatigue. Planned deload weeks reduce accumulated fatigue and allow continued adaptation as loading intensity increases.

This is the final maximal-strength phase before moving into power and power-endurance work. It suits SUP racers who want to feel stronger under load, more stable through the trunk and hips, and better able to apply force efficiently during hard paddle efforts on the board.

Includes:

• 3 structured sessions per week suitable for gym or at home with barbell and freeweights.

• RPE & RIR guidance for self-selecting loads

• Full warm-ups and mobility work

• One-way messaging support plus integrated habits, insights and self check-ins

• Delivered through the Onya app

Ideal for:

• SUP racers with previous strength-training experience

• Athletes progressing towards power and race-performance phases

• Paddlers wanting to build higher force output with structure and control