Build real strength for faster, more efficient paddling

This 8-week block focuses on developing true strength to support faster, more efficient paddling. It’s written for SUP athletes who already have a solid training base and are ready to train with purposefully heavier loads.

You’ll train 3 days per week using structured strength sessions that target the major movement patterns required for paddling performance: hinge, squat, split-stance, push and pull. Loads typically sit in the 70–80% range or RPE 7–8, allowing you to build strength while maintaining clean technique and strong joint positions. The goal is high-quality force production — not grinding reps.

Each session follows a clear format: RAMP warm-up, main lift, unilateral strength work, targeted accessories for upper back, shoulders and trunk, plus a short mobility cool-down. Unilateral training and sling-based work are prioritised to improve symmetry, hip control, and the diagonal force transfer used in paddle strokes.

Progression is deliberate and controlled, with small increases in load or reps when form stays solid and you finish sets with 1–3 reps in reserve. Planned deload weeks allow recovery and consolidation so strength gains are retained without accumulating fatigue.

This is a gym-based strength phase designed to build the engine for later power and performance work. It suits SUP racers who want to feel stronger, more stable, and more confident under load — and who understand that long-term performance is built through structured progression, not random workouts.

Includes:
• 3 structured gym sessions per week
• RPE & RIR guidance for self-selecting loads
• Full warm-ups and mobility work
• One-way messaging support
• Delivered through the Trainerize app

Ideal for:
• SUP racers with training experience
• Athletes preparing for performance phases
• Paddlers wanting to increase strength safely and intelligently