WINTER SHOCK is the power phase that makes or breaks a paddler. Build the kind of strength that keeps you injury-free and unstoppable when the wind, current, or competition turns against you.
WINTER SHOCK is a 6-week maximum strength and base conditioning phase built specifically for paddlers who want to develop the raw power and structural balance that create real on-water speed. This is the exact plan I complete every year, and I credit it for both my durability and my power.

If you have already built a strength base and are ready to take the next step, this is where you do it. The program combines four weekly strength sessions that target push/pull balance, lower-body integration, and core stability, with optional low-intensity base cardio to support recovery and endurance. Every third week provides a recovery phase that allows your body to adapt and grow stronger before building again. The plan finishes with a strength test to reveal your new personal bests.

You will need access to basic gym equipment such as barbells, dumbbells, resistance bands, or a cable machine, and a pull-up bar. The cardio sessions can be optional, but to get the most from this plan, commit to the lifting and recovery cycles consistently.

If you are not yet ready for this level of intensity, visit the Beginner-Friendly Library at PaddleTraining.com to find plans that build into WINTER SHOCK or browse my other plans: https://trainingpeaks.com/coach/aprilzilg#trainingplans .

“This is the phase that separates strong paddlers from durable, fast, powerful athletes.”

Duration: 6 Weeks

Strength Focus: Maximum Strength Development

Frequency: 4x Weekly Strength Sessions

Structure: 2 Build Weeks followed by 1 Recovery Week

Equipment Needed: Barbell, Dumbbells, Resistance Bands or Cable Machine, Pull-Up Bar

Optional Base Cardio Included

End-of-Phase Strength Testing

Designed for Experienced Paddlers Building into Race-Season Prep

Emphasis on Push–Pull Balance and Full-Body Activation

Reduces Injury Risk from Repetitive Paddling Motions