French Training Plan Index September - November December January January - mid-March Mid-March April - May

GOAL: Gain Strength GOAL: "Wake up" your body to race GOAL: Adding more speed GOAL: Becoming explosive GOAL: Preparing for competition GOAL: Race speed development

December through Holidays: "Wake up" your body to race
15 days leading to the Holidays
3 x Week/ Weight Lifting Tests		See USACK Weight lifting testing protocols
5-6 x Week/ Paddling		1 x Short Course Time Trial (Use a fixed length course, approximately 1000meters long or about 5-7 minutes.) 2 x technique-specific paddling workouts: 4 x (3' on 1' off 6' on 2' off 30"on) 10 x 3' on 1' off 1 x Speed Workout (Race pace for 1 hour) 2 x (6 x 45" on 15" off) High stroke rate: K1s = over 100. C1s over 85 1 x (3 x 20", 30", 40" 50", 60"on with equal rest) 1-2 x (3 x 10'on + 2 x 15'on, with equal rest)
3 x Running or Biking		Long slow workouts. Stay aerobic for a minimum of 1 hour.
2 Weeks/Holidays -- rest, but be active
2 x Week Weight Lifting		Same as above
4 x Week Paddling
2 x Week Running or Biking