How to Build a Dryland Training Program for Improved Paddling Performance: Three Workshops

With Sherry Hunt, B.Sc., M.Sc.

November 20, 27 & December 4


The course is now underway but you can still participate. November 20th’s recording is available and you can attend November 27 and December live at 6:00-8:00 pm PST or receive the recordings for them also.

To register, please click the “register for recordings” link below and then email Kamini to let her know whether you would like recordings for Workshop 2 and 3 or whether you would like to attend on the Fridays. She will send you the recording link for Workshop 1.


Dryland training is a pillar of our preparation to train safely and effectively on the water and race our best. But how do we maximize this time and investment? In this three part online series, Sherry Hunt will teach you how to do just this. Each of the workshops stands alone but Sherry and I advise you to take all three for a comprehensive look at this valuable part of our training and health. Whether you are following a program written by someone else, or wanting to learn to write your own, Sherry will share valuable information with you. Please scroll down the page for the details of each workshop.


Workshop One: Training Principles: Foundations of Exercise Programming:

Friday, November 20th, 6:00-8:00 pm PST (Vancouver, Canada)


Workshop Two: Muscles of Movement & Stabilization for Paddling Stroke Forces:

Friday, November 27, 6:00-8:00 pm PST


Workshop Three: Dryland Program Planning: A Balancing Act Supported by Training Principles:

Friday December 4, 6:00- 8:00 pm PST


Registration Information:

Recordings:

Recordings: All Three Workshops: $195 + 5% GST.

If you cannot attend on the given dates, you can register to receive access to the recordings. They will be available for the Monday, Tuesday and Wednesday following each workshop.

Sherry will host an online question period for those viewing the recordings. It will be on Saturday December 12 at 9:30 am PST (Vancouver, Canada time).

To register for the recordings, please click here.

Please do not share recordings with people who have not registered for the course. This is required for us to be able to offer these courses as recordings.

There is always a chance that recordings don’t work. If that is the case, recording registrants will be given a partial refund for the missed workshop.


Individual workshops: $75 plus 5% GST

To register for an individual workshop, please click your workshop of choice here:

Workshop One: Training Principles: Foundations of Exercise Programming: Friday, November 20th, 6:00-8:00 pm PST

Workshop Two: Muscles of Movement & Stabilization for Paddling Stroke Forces: Friday, November 27, 6:00-8:00 pm PST

Workshop Three: Dryland Program Planning: A Balancing Act Supported by Training Principles: Friday December 4, 6:00- 8:00 pm PST

For the all-three pricing, please register with this link rather than registering for all three individually. Thanks! To register for all three, please click here


Recording information will not be provided to live attendees. However, if something comes up that prevents you from attending the workshop, email Kamini to receive the link to the recording, which will be available for the Monday, Tuesday and Wednesday of the following week. Likewise, email Kamini if it turns out you are able to attend a Friday session and you are registered for recordings.


If you have a 2020 Spring Camp credit you’d like to use, please use the coupon code SpringCamp2020


Details on the Three Workshops:

Training Principles: Foundations of Exercise Programming

What are the benefits of dryland training for paddlers? It depends! Was the program created with fundamental training principles in mind? Does the program take into account the types of fitness required for paddling? 

In this workshop, learn about the training principles of overload, specificity, progression, adaptation, reversibility and FITT, and consider how they can be used to modulate the stress of exercise to gain optimal training results. Strength is one type of fitness…can you name at least 3 types of strength used in paddling? What about the categories of cardiorespiratory fitness? Discover several types of fitness and associated energy systems, and consider how this knowledge can guide dryland training program creation to optimize paddling performance.

After this workshop, you will be equipped with fundamental knowledge of training principles.You will understand the benefits of following a well-planned program, and the risks of following a poorly planned program. You will also understand the value of learning more about the muscles used for paddling, and how to create safe & effective workout plans using the principles learned in this workshop.


Muscles of Movement & Stabilization for Paddling Stroke Forces

Relax your shoulder! Sound familiar? This technical no-no could have been prevented with a well constructed dryland training program, created with knowledge of the muscles used for paddling. 

In this workshop, learn which muscles are used at different parts of the stroke to perform intentional movements which, in turn, have associated forces that ultimately propel the boat. Also, learn which muscles are used to prevent unintentional movements….like that shoulder riding up. Discuss which types of muscle contractions are occurring in different muscles at different times of the stroke – and relate this back to types of fitness to consider how to train these muscles during dryland training. Importantly, learn specific exercises that will strengthen and stretch the muscles discussed.

After this workshop, you will have a better understanding of which muscles are used during paddling and thus need to be strengthened during dryland training, and which types of training methods are suitable. You will understand the importance of knowing foundational training principles to create safe programming and of learning how to create safe & effective workouts and training programs.


Dryland Program Planning: A Balancing Act Supported by Training Principles 

Would you like to get results from your training efforts? Of course. Then, consistently follow a safe and effective training plan. Yes, it’s that simple…but not that easy.

Creating a safe & effective training plan requires knowledge of training principles, anatomy, fitness training methods and how to link this knowledge to paddling performance. It is complex – and following a well-made plan can get great results, whereas a poorly made plan can lead to injuries and poor performance. 

In this workshop, learn how to create a strength training workout plan for a single session. Then, consider how the plan might change depending on the type of strength and energy system being emphasized. Next, discuss the importance of using periodization. Periodization uses training principles to allow the balance of multiple training focuses in order to make several types of fitness gains without sacrificing safety, and it balances exercise intensity with recovery to allow us to work as hard as possible without becoming overtrained. It also allows us to schedule our fitness gains to coincide with the paddling season! We can also discuss bootcamps & circuit training, and at what phase of periodization they could be ideal, depending on your fitness goals.

After this workshop you will understand the importance of periodization, and gain insight into how to create a periodized winter training program to improve paddling performance. This will require knowledge of training principles and knowledge of the muscles used for paddling.

You can learn all about Sherry, her philosophy, experience, education and services at http://www.sherrystrength.ca

Considering writing your own program? Great! Take this workshop! And then, if you’d like Sherry to go over your program with you once it’s written, she is available for online consultation appointments. If you decide you’d rather leave the program writing Sherry, she can create a tailored program for you based on your goals and current abilities. Contact her at coach@sherrystrength.ca for more information.

Stay tuned for an on-water training program writing workshop in the early new year. If you’d like to be sent the information on this directly when it is available, please email Kamini at kamini@iwillbefast.com