Cross Training for Paddlers - By Michael Booth

Paddling is repetitive by nature. Shoulders, elbows, hips and lower backs are exposed to constant load and without balance this often leads to plateaus, fatigue or overuse injuries. Well planned cross training improves aerobic fitness without additional paddle strain, builds strength through full ranges of motion, increases power transfer, reduces injury risk and allows paddlers to maintain fitness when conditions or time limit water sessions. The key is not doing more, but choosing the right tools and applying them with intent.

Running is one of the simplest ways to improve cardiovascular fitness and mental toughness and when used correctly it complements paddling extremely well. It improves aerobic capacity, builds leg strength and bone density, enhances fatigue resistance and provides very time efficient conditioning. Short easy runs help build aerobic base, hill repetitions develop strength and power, and interval sessions support race specific fitness. Runs should remain controlled and progressive. Paddlers do not need high weekly mileage and one to two sessions per week is sufficient for most athletes depending on age, experience and total training load. As a high impact activity, it is important to be smart about when and where running is done. Running is best suited to SUP racers, surf ski paddlers and ocean athletes preparing for longer events.

Cycling is one of the most effective low impact conditioning tools available to paddlers. It builds a strong aerobic engine with minimal joint stress and allows athletes to accumulate training volume without excessive fatigue. Long steady rides are ideal for endurance development, tempo sessions help raise threshold, and high cadence intervals improve leg speed and efficiency. Cycling pairs exceptionally well with heavy paddling blocks when shoulder load is already high and is suitable for all paddlers, particularly masters athletes and those returning from injury.

Swimming is one of the most transferable cross training tools for paddlers when technique is sound. It supports upper body aerobic conditioning, reinforces core control and body position awareness, and can improve shoulder stability when programmed correctly. The focus should always be on technique first, followed by short rest aerobic sets and controlled pull based work that mimics paddling patterns. Swimming should support paddling rather than replace it, as poor mechanics can overload the shoulders. Quality coaching and sensible programming matter. Swimming is particularly useful for SUP paddlers, surf athletes and younger developing paddlers.

Strength training is often the missing link in paddling performance. It is not about lifting heavy for ego, but about building resilient and powerful movement that transfers to the paddle. Effective strength training improves paddle power, posture and mechanics, force transfer and injury resistance. Key focus areas include posterior chain strength, rotational core control, shoulder stability and single leg strength. Movements such as deadlifts and kettlebell swings, rowing and pull variations, anti rotation core exercises, and split squats or lunges form the foundation. For most paddlers, two well structured strength sessions per week is enough to see meaningful gains without compromising recovery.

The biggest mistake paddlers make is stacking cross training on top of everything else. A simple structure works best. Hard paddle days should be paired with hard cross training, easy paddle days with mobility or light aerobic work, and at least one full recovery day per week should be protected. During off season phases, cross training volume can increase while paddling volume decreases. During race season, cross training should prioritise durability and recovery rather than fatigue.

Cross training only works when it is applied correctly. More training is not better training. The biggest improvements come from doing the right work at the right time in the right amounts. As a coach, my role is to ensure cross training supports paddling performance rather than competing with it. This includes managing overall load, sequencing sessions properly, identifying individual weaknesses and adjusting training as life, work, travel and racing demands change. Every paddler is different. Age, injury history, background, available time and goals all influence how training should be structured. What works for one athlete can quickly break another if copied without context. Coaching provides clarity, progression without overload, injury risk management, accountability and long term performance planning. I have worked with paddlers across SUP, surf ski and ocean disciplines from developing athletes through to world class performers, and the common thread among the most successful paddlers is consistency and smart decision making over time. More information on coaching and remote training options is available through BOOTH Training at www.michael-booth.com.au/booth-training

The best paddlers in the world are not just strong paddlers. They are well conditioned athletes. Cross training is not a distraction from paddling, it is what allows paddlers to train harder, recover better and perform consistently year after year. If longevity, performance and resilience matter, off water training is not optional. It is part of the process.

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