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Sagwan Athletics Winter training
YOUR WINTER TRAINING

Strong paddlers. Stronger season.

Build the habits and strength you’ll bring back to the boat.

Winter training PDF
28-WEEK WINTER PLAN Learn the movement
WEEK 1 · SESSION A

Build strength. Keep your rhythm.

A guided full-body session, matched to your equipment and built around good movement.

40–55 minutes5 exercisesYour pace

Your winter journey

Foundation
0/56strength sessions

Every session starts a stronger habit. Your first one is waiting.

0Sessions logged
0 minEndurance completed
At homeYour training setup

Inside your next session

Start with the warm-up. Train both sides. Good repetitions come first.

Keep your week moving

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Strength · A + BTwo sessions, at least 48 hours apart
Easy endurance20 minutes at a conversational pace
FOUR SIMPLE STEPS

Know what to do today.

  1. Check in. Choose your session for your energy, recovery and any movement concern.
  2. Watch, then practise. Open each movement for positions, breathing and one clear cue.
  3. Leave good repetitions. Finish with the prescribed repetitions still possible; a slow, messy final repetition is your cue to ease back.
  4. Record & recover. Save sets and effort. Check for “Saved to your account” before leaving an unfinished workout.

Consistency over intensity. A missed day doesn’t erase your progress. Resume when you’re ready, without doubling up.