Weeks 1–3 · Posture and setup
Sitting or standing so rotation is possible at all.
The programs, in detail
Four programs of 8 to 12 weeks, built on video of your own paddling and your own water.
Program 01 · Power from the core
Stroke & efficiency
Nearly everyone starts by pulling with their arms. We rebuild the stroke around torso rotation and a clean catch, fix posture and foot bracing, and work on paddle angle — which together turn paddling from a workout into something you can sustain for hours.
Weeks 4–6 · The catch
Where the blade enters, and what happens next.
Weeks 7–8 · Rotation
Power from the trunk, not the arms.
Weeks 9–10 · Efficiency
Cadence and holding form over distance.
Weeks 1–2 · Forecasts
What to read, and which numbers matter.
Weeks 3–4 · Wind
Fetch, gusts and offshore wind, which is the dangerous one.
Weeks 5–6 · Water
Tide, current and where they interact badly.
Weeks 7–8 · Your limits
Written down, before you're standing at the launch.
Program 02 · Deciding before you launch
Wind, water & weather
Most paddling trouble is a decision made on shore. We work on reading marine and lake forecasts, understanding what wind does to open water, how wind against tide builds chop, and how to set a personal limit and respect it.
Program 03 · Longer days, no drama
Trip planning
A good day on the water is mostly planning. We build routes with escape options, time them around wind and tide, sort out what to carry and how to keep it dry, and put together a float plan someone ashore actually has.
Weeks 1–2 · Routes
Distance, exposure and bail-out points.
Weeks 3–4 · Timing
Working with wind and tide instead of against them.
Weeks 5–6 · Kit
Packing, dry bags and what lives on your person.
Weeks 7–8 · A real trip
Planned, run, then reviewed.
Weeks 1–2 · Rotation
Thoracic mobility, which most people lack.
Weeks 3–4 · Shoulders
Stability work that prevents the common injuries.
Weeks 5–6 · Core
Transferring power without hurting your back.
Weeks 7–8 · Endurance
Building toward longer days.
Program 04 · Shoulders that last
Paddling fitness
Paddling asks for thoracic rotation and shoulder stability, and most of us sit at desks all week. We build a short land program for both, plus endurance work, so the limiting factor becomes daylight rather than your back.
Want a stroke that doesn't hurt?
Twenty minutes on your paddling, your water and the first change. Free.