12-Week Kayaking Performance Programme

This 12-week kayaking performance programme develops the strength, power, trunk control, shoulder resilience, grip endurance and repeat-effort conditioning needed for stronger, more efficient paddling. Built around four focused training days each week, it combines full-body strength, kayak conditioning, rotational power and kayaking-specific strength endurance, with planned recovery days and progressive workload changes. Sessions use RPE, sets, reps, rest periods and durations so adults aged 18–60 can select suitable loads and build performance without relying on fixed starting weights.