“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!

 

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

 




 

 



 

“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 Zone	Strokes Per Minute	Interval Duration	Interval Rest Period	Number of Intervals	Intensity Level
Aerobic	40 – 44	2 – 10 min	40 sec – 90 sec	5 – 10 reps, 1 – 5 sets	Light to moderate
Anaerobic	48 – 52	1 – 4 min	10 sec – 40 sec	5 – 10 reps, 1 – 5 sets	Moderate to high
Speed Work	56 – 60	30 sec – 90 sec	Equal rest to effort	3 -5 reps, 2 -5 sets	High 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 Zone	Stroke / Reps per minute	Number of exercises per circuit	Number of strokes / reps per exercise	Rest per exercise	Number of circuits	Intensity Level
Aerobic	40 – 44	5 – 10	20 – 40 or 30 sec – 60 sec	Continuous 2 min rest between circuits	1 – 5	Light to moderate
Anaerobic	48 – 52	5 – 10	12 – 48 or 15 sec – 60 sec	10 sec – 40 sec, 2 min rest between circuits	1 – 3	Moderate to high
Speed Work	56 – 60	5 – 10	14 – 28 or 15 sec – 30 sec	30 sec – 60 sec, 3 min rest between circuits	1 – 3	High 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