Welcome to my first blog post of 2025! Today, we’re diving into an important topic for paddlers of all levels: cross training. Whether you’re a newcomer or a seasoned pro, incorporating cross training into your SUP training routine can significantly enhance your performance on the water.

Why Cross Training Matters

As many paddlers discover, an excellent way to get and to stay fit is to standup paddle—but focusing solely on paddling can limit your overall growth as an athlete. It’s common to paddle the same route repeatedly, trying to improve your time each session. While this is beneficial in the beginning, it quickly leads to plateaus where further progress feels elusive. Cross training not only aids in maintaining fitness during the off-season but also promotes a well-rounded athletic development. By diversifying your training regimen, you can prevent injury, enhance your paddling technique, and improve your overall performance.

What to Look for in a SUP Cross Training Program Before jumping into specific exercises, here are some considerations to keep in mind while selecting cross-training activities:

1. Enjoyment: The best workouts are the ones you enjoy. Find activities that excite you and keep you active—whether that’s running, yoga, swimming, or attending a group fitness class.
2. Full-Body Engagement: Choose workouts that engage multiple muscle groups and replicate the complex, full-body movements you’ll use while paddling. For instance, cross-country skiing, complex weight lifts, rowing, and other watersports are fantastic options. 
3. Outdoor Activities: Whenever possible, opt for exercises that allow you to be outside, spending time enjoying nature, and propelling your body through dynamic terrain.

Popular Cross Training Activities Here are some great cardio cross-training activities for paddlers:

• Running: This activity promotes cardiovascular strength and helps build endurance. Your heart and lungs don’t know if you are paddling or performing some other form of cardio. They only know they need to increase output to keep up!
• Swimming: An excellent complex, full-body workout, swimming helps improve your body mechanics without joint impact. It’s great for recovery sessions as well!
• Ergometer Training: Both ski ergs and rowing machines provide a low-impact, full-body workout that simulates the paddling motion, effectively engaging the legs, core, and back.
• Cycling: While cycling primarily works the lower body, it is still a useful cardio option to maintain fitness during the off-season and can be great for when indoors is the only option or no impact is required.

Focus on Strength Training – Your cross training program MUST include strength training Incorporating strength training into your routine is critical for paddlers. Many paddlers shy away from gym workouts, but engaging in strength training can provide significant benefits:

• Foundational Work: Strength training on stable ground can help you focus on body mechanics and technique without  the instability of a board.
• Leg Engagement: Increasing leg strength will contribute to improved paddling power and endurance.
• Complex Full-body movements like the kettlebell swing, pull ups, suspension training, and rotational exercises are great additions as well. 

Practical Tips for Effective Training

2. Consistency is Key: Whether it’s paddling, running, or strength training, consistency in your training regimen will yield the best results. You need to follow a training program that incorporates your paddling, cross training, and recovery in the correct balance for your body and your goals. 
3. Target Weaknesses: Identify areas where you need improvement—be it technique, endurance, or strength—and focus your training on those aspects.
4. Periodization: Follow a periodized training plan, where you have phases of base-building, intensity, and recovery throughout your training cycle.
5. Cross-Training Schedule: For those who paddle multiple times a week, allocate specific days for technical drills or skills practice, endurance sessions, high intensity workouts, and strength training.

Conclusion 

Cross training is an essential practice for every paddler looking to enhance their performance and overall fitness. By diversifying your workouts, you can prevent injury, improve your technique, and feel greater joy in your athletic journey. You need to follow a training program that incorporates your paddling, cross training, and recovery in the correct balance for your body and your goals. For more information on how to effectively structure your training. I have created a program for paddlers looking to Improve their stroke technique, gain confidence, and paddle faster, longer, and pain-free!  I’m excited to guide you further on your paddling journey!