06 - "Winter Shock" Pre-Season Max Strength Phase for Paddlers (6 weeks)

Author

April Zilg

All plans by this Coach

Length

6 Weeks

Typical Week

4 Strength, 5 Other

Longest Workout

2:00 hrs

Plan Specs

fitness advanced strength base period

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Summary

This is a 6 week plan to develop maximum strength before starting higher intensity work on the water. The phase combines low-intensity base cardio, with a building pyramid of strength work. It includes 4x a week weight work! There are 2 build weeks for every recovery week. At the end, you test your new maximum loads. If you cannot get to all of the cardio workouts, then follow just the strength components in your winter training.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 10:55
Training Load By Week
Average Weekly Training Hours: 10:55
Average Weekly Breakdown

April Zilg

Vanilla Gorilla Paddle Surf

April is a nationally-recognized SUP athlete and Hobie Team Rider, competing in both SUP Racing and SUP Surfing. She's held down the #10 spot in the world rankings for 2 years running, has top 10 finishes in Carolina Cup and the Pacific Paddle Games, and a 4th in the 2016 EuroTour.
Over the years, she taken training strategies from numerous coaches and athletes and merged them into a SUP paddling plan that works for her. She's recently started sharing her plans with other athletes.

Back to Plan Details

Sample Day 1

1:00:00
46.7TSS
Strength 1A

Sample Day 1

1:00:00
38.3TSS
1 HR EZ

Sample Day 2

1:00:00
53.3TSS
10x2min

Sample Day 2

1:00:00
46.7TSS
Strength 1B

Sample Day 4

1:00:00
46.7TSS
Strength 1A

Sample Day 4

1:00:00
38.3TSS
1 HR EZ

Sample Day 5

1:28:00
64TSS
1.5 Hr Moderate2

06 - "Winter Shock" Pre-Season Max Strength Phase for Paddlers (6 weeks)

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