Paddle Power Race Training

To Be the Best, You Need to Train With the Best!

Paddle Power Trainer Athletes Include: Travis Grant (NSP), Annabel Anderson (Lahui Kai), Georges Cronsteadt (SIC), Lincoln Dews (Lahui Kai), Eric Terrien (BIC), Kelly Margetts (Lahui Kai), Slater Trout (Infinity), Jayden Jensen (Lahui Kai), Beau O’Brian (Starboard) and Many More!


Welcome to the Paddle Power Trainer

Being able to service the needs of all paddle abilities, fitness levels and goals is very important. This is why Elite Paddle Coach, Mick DiBetta, created the Progressive Paddle Power Training Pyramid so that every individual athlete can become the best that they can be. Each program has been designed to seamlessly take the athlete to their next training goal. From novice paddlers looking to move into a stronger race performance to experienced athletes reaching for the Top Ten at Battle of the Paddle. It is your training, your goals…achieved!

Each Paddle Power Trainer program includes the following key components:

  • Multi-Day, Goal-Specific Workouts with Detail Explanation
  • Videos to Highlight Proper Technique and Injury Prevention
  • The Paddle Power Trainer Strength Training Bonus Pack


Paddle Power Trainer Program Levels


PPT Pyramid Maggie No Shadow

See below to determine which Paddle Power Trainer Program option is right for you!



Novice 8 Week BASE Training Program ($79):

The Novice Base Training Program is an introduction into Interval Training to build a strong Aerobic base through low to moderate Aerobic Endurance interval training and some low volume Anaerobic Training.

Who Is It For?

This Novice 8 week program is designed for the paddler that is starting out on the SUP to help them get into shape, gain confidence and even lose a few pounds. The interval sessions are designed to increase paddling fitness and strength, to be able to be more comfortable on the water and further enjoy your time spent paddling.

What the Program Includes:

  1. -  8 weeks periodise training plan of 30 to 40 minute interval training sessions, twice per week
  2. -  Introduction to the RPE (Rates of Perceived Exertion) intensity training scale, by using three different intensity levels – RPE 11-12, RPE 13 and RPE 15
  3. -  Low to moderate Aerobic conditioning intervals with progressive loading to introduce some Anaerobic training
  4. -  BONUS Strength exercises designed to increase strength and stability in the body to perform SUP paddling efficiently


Intermediate 8 Week BASE Training Program ($79):

The Intermediate Base Training Program aims to increase Aerobic Endurance conditioning using low to high intensity Aerobic intervals to progressively build adaption to Anaerobic training and develop some lactate tolerance.


Who It is For?

This Intermediate 8 week program is designed to take the paddler, with a solid base, to the local competition arena. The interval sessions are specifically designed to increase cardio fitness and specific paddling strength. It is very time effective, so it will fit in with managing busy lives.

What the Program Includes:

  1. -  8 weeks periodised training plan of 40-50 minute interval training sessions 3 times per week
  2. -  Introduction to the RPE (Rates of Perceived Exertion) intensity training scale through interval training by using 4 different intensity levels – RPE 11-12, RPE 13 and RPE 18
  3. -  Low to high Aerobic conditioning intervals, designed to progressively load in volume with the introduction of Anaerobic training through anaerobic threshold interval sets and some Lactate Tolerance training
  4. -  BONUS Strength exercises designed to specifically increase strength and core stability in the body, needed to perform SUP paddling at a high intensity


Advanced 8 Week BASE Training Program ($79):

The Advanced Base Training Program aim is to develop conditioning of all energy systems to function efficiently when under intense exercise. With a solid Aerobic base and a developing Anaerobic threshold paddling pace. Introduction of Alactic Training to increase speed and power.


Who Is It For?

This Advanced 8 week program is designed for a paddler who has his eye on a personal best performance, either at training or racing at the competitive level. This can be done without spending long hours on the water or in a gym.

What the Program Includes?

  1. -  8 weeks periodised training plan of 60 minute interval training sessions 3 times per week to progressively build in volume and intensity
  2. -  Using the 3 energy systems in the correct combination of volumes and intensities to get the best adaptation to high level paddling fitness
  3. -  Use of all levels of the RPE Intensity Training scale, to cope with all paddling conditions and intensities
  4. -  BONUS Strength exercise training plan specifically designed for strength and core stability to withstand all levels of SUP paddling and racing

Training Programs


“To be prepared is half the victory.”

– Miguel De Cervantes

 

All too often, athletes do not understand why their performance failed to meet their desired goal, whether it be a podium finish or a personal best. When I hear this, I ask “Did you have a plan?” The majority of time, the answer is “No.”

Without a plan, achieving your performance goals can be an uphill battle. Not only do you not get the results you hoped for, you also run the risk of burn out or even worse, injury.

Paddle Power Trainer programs are designed specifically with structure and progress at their core. I see so many stand up paddle athletes fit and at their peak too early in the season, so they do not achieve their personal best when it counts. I can help you find a direct path to your performance goals whether you are a new stand up paddler looking to simply increase your endurance or a seasoned athlete shooting for a podium finish at Battle of the Paddle.

 

Welcome to the Paddle Power Trainer

Each Paddle Power Trainer program includes the following key components:

  • Multi-Day, Goal-Specific Workouts with Detail Explanation
  • Videos to Highlight Proper Technique and Injury Prevention
  • The Paddle Power Trainer Strength Training Bonus Pack

 

Paddle Power Trainer Program Levels

Being able to service the needs of all paddle abilities, fitness levels and goals is very important to me. This is why I have created the Progressive Paddle Power Training Pyramid so that every individual athlete can become the best that they can be. Each program has been designed to seamlessly take the athlete to their next training goal. From novice paddlers looking to move into a stronger race performance to experienced athletes reaching for the Top Ten at Battle of the Paddle. It is your training, your goals…achieved!

    PPT Pyramid Maggie No Shadow

     

    Train smart on and off the water. Make it fun and paddle faster!

     


     

     

    PPT Annabel Testimonial Picture

     

    “Some people may ‘get lucky’, but all I know is that the smarter you train, the luckier you may become.”
    – Annabel Anderson / Paddle Power Trainer Athlete
     
     
     
     
     

    Paddle Power Trainer Program Methodology

    Discover the same training programs that increase fitness and paddle efficiency. Follow training programs that are being used by the world’s best in ocean paddling.

    • Surf lifesaving Competitions – paddleboard sprint racing, surf ski, ironman, ironwoman
    • Stand up Paddling – Molokai to Oahu, Paddle of the Paddle
    • Open ocean prone paddle boarding – Molokai to Oahu

    I don’t tell you this to impress you, I tell you this so you know what I am about to share comes from working with elite paddlers. After 20 years of coaching and paddling I’ve come to realize the main reason most paddlers stop improving is because of 2 things – WORKOUTS AND TECHNIQUE.

    The problem with most poorly structured workouts is they are boring and not enjoyable.
    Reasons why most workouts are painfully boring

    • No goal for the session
    • Not enough rest
    • No schedule of when you train
    • You paddle at the same pace all session
    • You make the sessions up on the spot

    How to benefit from time spent training

    • Have a goal for each session
    • get enough rest to recover properly
    • make a habit of training at the same time each week
    • train using the 3 speed groups

    Now this is where most paddlers get confused or misinformed and waste time and energy for little gain.

    What are the 3 speed groups? This is no gimmick or magic. These are the fundamentals of training that make a huge difference if used correctly.

    • AEROBIC
    • ANAEROBIC
    • SPEED WORK

    Most workouts consist of all aerobic with little or no rest. Not only is this no fun it’s not enjoyable. To improve your paddling you must be having fun in your sessions and they must be progressive. So what you do in the first session has an effect on the next week and the next month’s sessions. Here are just a few reasons why I decided to share.

    • Save time and energy
    • Improve your fitness
    • Help beat your friends
    • Save your money

     

    Training Zones for PPT & EPT

    PPT – Paddle Power Trainer

    Training ZoneStrokes Per MinuteInterval DurationInterval Rest PeriodNumber of IntervalsIntensity Level
    Aerobic40 – 442 – 10 min40 sec – 90 sec5 – 10 reps, 1 – 5 setsLight to moderate
    Anaerobic48 – 521 – 4 min10 sec – 40 sec5 – 10 reps, 1 – 5 setsModerate to high
    Speed Work56 – 6030 sec – 90 secEqual rest to effort3 -5 reps, 2 -5 setsHigh to very high

    Example: Training in aerobic zone – 5 x 2 minute/ with 40 sec rest x 1 set
    Paddle 9 -10 strokes on one side – change sides and repeat
    Twice equals I minute and 40 to 44 strokes per minute and continue for 2 minutes
    Rest for 40 sec and repeat 5 more times

    EPT – Exercise Power Trainer

    Training ZoneStroke / Reps per minuteNumber of exercises per circuitNumber of strokes / reps per exerciseRest per exerciseNumber of circuitsIntensity Level
    Aerobic40 – 445 – 1020 – 40 or 30 sec – 60 secContinuous 2 min rest between circuits1 – 5Light to moderate
    Anaerobic48 – 525 – 1012 – 48 or 15 sec – 60 sec10 sec – 40 sec, 2 min rest between circuits1 – 3Moderate to high
    Speed Work56 – 605 – 1014 – 28 or 15 sec – 30 sec30 sec – 60 sec, 3 min rest between circuits1 – 3High to very high

    Example: Training circuit in speed work zone.
    3 circuits of 10 exercises at 14 stroke /reps, with 30 seconds rest between exercises and 3 minutes rest between circuits

    This list is private.

    Results Select an event to view results.

    Note: All live times are unadjusted and unofficial.

    No entries have been received yet.

    Your Coach: Mick DiBetta


    A prone paddler from the age of 15, who has developed all his own training programs. These programs have been perfected to suit paddling events, from sprint racing to distant events like Catalina and Molokai to Oahu.

    Mick has used proven scientific information from Olympic kayaking programs and used his race experience over many years to fine tune his training philosophy, to win the 1997 Molokai to Oahu Paddleboard Championship. He has coached over 12 other Molokai to Oahu victories, both male and female, including 10 time champion Jamie Mitchell! He has a level 3 accredited surf coach certificate with Surf Life Saving Australia, gained at The Australian Institute of Sport.

    His training philosophy has been successful in varied paddling disciplines and race distances from Australian and World Life Saving sprint racing to BOP style SUP racing and long distance events. The success of the training programs and the experiences that Mick has gained through coaching and racing with elite athletes, has given him the confidence to continue doing something that brings enjoyment, not only to himself, but the athletes themselves.

    With 30 something years experience developing improvements to training methods for on water training programs, Mick is excited with his innovation of the Paddle Power Trainer for off water training. The Paddle Power Trainer meets all the required fields in a well-rounded annual training program.

    It’s scientifically and technically correct paddling motion, will develop perfect paddling technique and build muscle endurance and anaerobic power. The Paddle Power Trainer is a necessary addition to compliment a well designed on water training program.

    Mick is passionate about coaching and always seeking to improve and refine his programs to allow users to receive maximum benefits and produce optimum performances. He also understands that even when following a generic program, all paddlers are individuals with individual needs and his programs are tailored specifically to cater for these differences.

     

    Professional Experience:

    – Multiple Australian and World Champion in Surf Life Saving

    – Coached a large number of competitors to Australian and World titles in Ironman and Board Paddling events

    – Accredited Level 3 surf coach

    – Inaugural World Champion Molokai to Oahu Paddleboard Winner

    – Consistent top 10 finisher in the Molokai to Oahu Paddleboard race for the last 18 years (involved in the coaching of many successful athletes in this crossing, most notably 10 time winner Jamie Mitchell)

    – Many of the top 10 paddlers in the world currently follow the Paddle Power Trainer training programs. 6 of the top 10 male competitors in the 2014 BOP currently use the Paddle Power Trainer program. 2 of the top 10 female finishers also use the program

    – Paddle Power Trainer athletes also featured in the top results at The Duke SUP Showdown 2014

    – Paddle Power Trainer local training group consists of at least 30 paddlers who have honed their paddling skills and improved their speed and endurance, whilst enjoying themselves and working within their capabilities

     

     

    Your Paddle Power Trainer Teammates:

     

    PPT Travis Grant Testimonial Pic 1

    Travis Grant

    “I must admit, my speed and recover was for sure best it’s ever been after doing your program. I really did notice it  So I really like it. What I noticed the most was my speed and quick recovery. The program is perfect for fast pace races where the speed is always changing. I feel more powerful and confident out on the water, knowing I have the speed to keep up and win.”   – Travis Grant

     

     

    PPT Annabel Testimonial Picture

    Annabel Anderson

    “When it comes to training, there are many schools of thought and a multitude of ways to get from Point A to Point B. Since my early days running on the track I’ve known the benefits of interval based training. Fast forward more than 15 years and I’m still adhering to these fundamentals of Mick’s training programs. My sporting pursuits may have diversified, but some things have remained. Why? Because they work.”   – Annabel Anderson

     

     

    PPT Lincoln Dews Testimonial

    Lincoln Dews

    “I can’t give enough compliments to Mick and the training program he has been developing. The race specific sessions allow you to practice specific race elements in your everyday training which come race day, means you feel confident in your paddling and skills.”   – Lincoln Dews

     

     

     

    Kelly MargettsPPT Kelly Margets Testimonial

    “I am lucky enough to have been following Mick’s program since my first BOP in 2010. At my age, it’s important to train smart. With the progressive interval based program, I’ve been able to increase my lactate tolerance, recover faster and maintain a high average speed. All key elements that have kept me in the top 10.”   – Kelly Margetts

     

     

    PPT Slater Trout Testimonial

    Slater Trout

    “With Mick’s years of experience and knowledge in paddling, he is able to create the best and most rewarding training programs for the top athletes. His work outs have helped me achieve my goals.”   – Slater Trout

     

     

     

    Georges CronsteadtPPT George C Testimonial

    “It takes a lot of work and time training to stay in the top 10. So that’s why being on the Paddle Power Trainer program is so important. It can help everyone like me (work hard, train smart and enjoy)!”   – Georges Cronsteadt

     

     

    Jayden Jensen Testimonial Pic

     

    Jayden Jensen

    “With only being relatively new to the sport of stand up paddling. Training under Mick and his program has enabled me to quickly progress and match it with the top paddlers in the sport. I can confidently go into any race now knowing I can match it with the best of them.”   – Jayden Jensen

     

     

    Beau O’Brian

    Beau Testimonial Photo

    “The past few months I have been training under The Paddler Power Training program. Since then, I have had some great results such as, 1st place in Queensland State Titles in the 18km distance race, 3rd place in the Battle of The Paddle distance and also winning the Aussie Titles in the 20 km distance.

    The program has made me realise how to train at different levels and control board speeds, something I haven’t been able to do in the past. The program has improved my aerobic threshold, endurance & speed. It’s also taught me how to race smart. With this sort of improvement, in such a short length of time, I am looking forward to see what the future brings.”   – Beau O’Brian

     

    Eric Terrien

    PPT Eric T Testimonial

     

    Team Lahui Kai

    PPT Team Lahui Kai


    When:

    Jul 12 to Sep 21, 2017

    Where:

    Personalized Training Programs