after setting your goals, prioritizing your race schedule and understanding the importance of periodization, you should be able to determine the main events of your season and form a training plan. learn the principles of training below to understand how to best form a plan or to better understand your customized training program. translation: if you plan to race in choppy water you should be training in choppy conditions or if you have a beach race you should be practicing your running beach starts. if you are a core or pro member, we have written your customized training plan into your training dashboard calendar. if you are forming your own training plan, start with at least a few weeks of paddling under your belt to prevent injury and have the greatest chance for success.
6. if you do not have 16 weeks to do the entire basic program, fit in as many weeks of it as you can before starting the next phase of your program. a general rule if you have limited days for training is to always give priority to your paddle sessions throughout the program. you will have built a solid base of strength and endurance during your cross training and are ready to paddle. training programs need to be personalized to your own strengths, weaknesses, needs, lifestyle and the exact events you are competing in. maybe you have your own golden rules?
making a plan: 10 golden rules of paddle training. in order to achieve maximum paddling performance medium course – intermediate, 4 days/week for races of approximately 7 miles (11 km). if you have four days per week to train on the water and your peak paddle race is 5-9 miles long, this plan establishes your paddle fitness base and systematically builds speed on that base. table 2 depicts a selection of exercise and program variables used in strength training programs for outrigger canoe, outrigger canoe paddling drills, outrigger canoe paddling drills, strength training for outrigger canoe paddlers, paddling training program, outrigger canoe training exercises.
though its origins are in ancient polynesia, the outrigger canoe has garnered worldwide devotion as a paddlers depend on slow-twitch fibres for endurance. however, as exercise physiology professors johnny puakea’s training program (oc6 & oc1) marina del rey outrigger canoe club like his famous father, johnny puakea is a canoe maker (ultra- lights, oc1s & oc6s check hr, paddling hard now will not help you later., canoe paddling training, outrigger canoe workout, muscles used in outrigger paddling, planning a training routine for outrigger canoe paddling
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