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08 - 8 Week Advanced Stand Up Paddle Plan (w/ 3x strength programming)


April Zilg

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8 Weeks

Plan Description

For the Last Minute Prepper... if you didn't get on a 16 week plan, or you've already started training and have a base built up, here is an abbreviated 8 week plan to prepare for your next SUP race.
This plan would also benefit someone coming off a big race, and only having 8 weeks for a mini-block until their next peak performance is needed.
8 weeks of preparation to get paddlers ready for a 6-13 mile race. Originally built for The Graveyard course at the Carolina Cup, this plan would be suitable for any paddler looking to commit a lot of time to advanced training. Expect the strength workouts to become difficult, and the on water work to peak with very high intensities. You should be able to commit 12 hours a week to training. Volume will decrease as intensity increases, prepping you for your best race yet.
This plan has you in the water 6-7 times a week and in the gym 3x a week. In the event of inclement weather, perform the paddling exercises as another form of cardio i.e. biking or running. As written, Wednesdays are off days and Sundays are long paddle days.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Other x6
07:16:00 02:30:00
Strength x3
01:55:00 01:00:00
X-Train x1
00:52:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
07:16:00 02:30:00
01:55:00 01:00:00
00:52:00 01:00:00

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

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.

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Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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