International Canoe Federation

Development Programme

Daily training programme for advanced athletes

Csaba Szanto
ICF Technical Director

Forewords

The aim of introducing training plans, as part of the ICF Development

Programme on the ICF’s homepage is to give guidance for those coaches and
athletes who may not have enough experience in planning a suitable training
programme.

How to use this programme

This training programme is intended to serve as a guideline for daily training for
those advanced senior athletes who have the opportunity to train two times a
day. Those who train once or not every day or if they are at a junior age could
select a reduced number of training sessions from the weekly programme. When
reduction is necessary retain the endurance or speed endurance training and
give priority to the training in the boat.

The weather and training condition as well the level of the athletes varies in each
country and this must be taken into account in using the programme.
Please notice that athletes who have a background of high volume and intensity
training for years would gain progress from the execution of the full training.
Others should reduce the volume of the daily training programme according to
the ability of the athletes.

The training programme

This programme made for six months from March 1st to August 31st 2004.
The half-year has been divided into six macro cycles – the duration of each is
one month.

This six months training programme should be use before the planned peak of
the athletes performance of the year, either national championships or
international competition. The peak competition will be at the end of August
2004, which is the date of the Canoeing competitions in the Olympic Games.

The following daily training plan is a part of a full year programme and therefore
requires the athletes to have been in training in the previous period.
Please notice that warming- up and cooling -down is not included in the training
programme but is necessary to do these before and after each training including
paddling, strength development and running.

The volume of training:

-Time requirement:
To follow this programme fully for 6 months, you will need approximately 3 hours
of effective training a day, 18-20 fours a week and 400-450 hours total.

-Training on the water:

In this programme the quality is more important then the quantity, however you
should estimate approximately 25-35 km paddling a day (total in two sections),
160-200 km per week.

Terminology

To avoid misunderstandings, the following terms are found in the programme and
are defined as follows:

Aerobic training: “steady state” low intensity training with oxygen balance. Energy is
covered 100% –or almost- aerobically without accumulated lactic acidity.
Heart rate is maximum 150/beats/min.

Anaerobic training: high intensity -using for speed or/and speed endurance- training
with oxygen debt. Energy is covered by anoxidating system (ATP -CP) with accumulated
lactic acid in the blood and muscles.
Heart rate is 180 to maximum. (Could be 220/beats/min)

Stroke rate: means strokes per minutes –(strokes counted each side of the kayak)
The stroke rate is closely related to the speed of the boats and to the heart rate of the
athletes.

Training intensity. The intensity of training is expressed in heart rate, boat speed or
stroke rate.

Training effect: all training in the programme has a primary intended physiological
effect what will be use for progress in canoeing. The physiological effects are related to
the aerobic and anaerobic energy system:

HEART RATE RANGE % OF MAXIMUM HR PHYSIOLOGICAL EFFECT

130 to 150 65 to 75 % Utilization mainly fats
140 to 160 70 to 80 % Utilization mainly glycogen
160 to 170 80 to 85 % Anaerobic threshold
170 to 190 85 to 95 % Transportation
maximum maximum Anaerobic
(Thor S. Nilsen FISA)

Training methods:
 - Long distance training: a relatively long duration –non stop- training (10-40km)
with constant speed, which maintains the heart rate about 120-150 beats per
minute. The distance and intensity may have a large-scale variation.
- Fartlek or speed play: a relatively long duration training 8-15km with improvised
or planned alteration between higher and lower intensity.
- Repetition training: involves various distances repeatedly as: short: 50 –250m;
medium 300-1000m and long 1200-3000m. The number of repetitions is
determined by the intensity on the given distance.
- Interval training: training with periodic changes between exertion and rest. The
various types of interval training can be divided into three categories; short (5 sec
to 30 sec)–medium (30 sec to 120 sec) and long interval training (2 – 6 minutes)
Important to determinate the working and resting phases as well intensity of each
interval training.
- Time trial or model training: simulates race conditions and measure the
highest actual performance of athletes.

You can create a training programme for your athlete/team yourself in

using the following table:

INFORMATION INTENSITY INTENSITY INTENSITY

ZONE I. ZONE II. ZONE III.
Developing of Aerobic endurance Speed endurance Speed
Boat speed % 60-80 85-100 100
Stroke rate K1 64-82/min 84-120/min Maximum
Stroke rate C1 32-50/min 52-68/min Maximum
Distance of paddling 10-40 km 100 – 300m / reps 10-100 m /reps
Training time /reps 50 –180 minutes 30 sec – 45 sec 5 sec to 25 sec
Training time total 50 –180 minutes 30 minutes 15 minutes
(Effective phase) (Effective phase)
Work-rest ratio Non regulated 1:1-3 1: 3-5
Heart rate 130-150 beats/min 150-180 beats/min 180 – max beats/min
Energy sources Aerobic glycolisis Anaerobic glycolisis ATP-CP
Lactic Acid in blood 2-6 mmol / ml 8-20 mmol/ ml 3-5 mmol/ ml
Daily Training programme
March 1st to August 31st 2004

Schematic Figure of Training Programme (six months)

100
Training Load
90
Aerobic Training
80 Anaerobic Training
80
70
70 70
60
60 60
%

50
50 50
40
40 40
30
30 30
20
20
10

0
Mar Apr May Jun Jul Aug
Macro Cicle

The schematic figure of training load in the Macro cycle I.

 100%
100%
90% 90%
80% 80%
70%
70%
60%

50%
40%
30%

20%
10%
0%
1st Week 2nd Week 3rd Week 4th Week

The schematic figure of training load of a week in the Macro cycle I.

% 100
100 100
90
90 90 90 90 AM
80 PM
80 80 80 80
70
70 70
60
50
40
30
20
10
0
Monday Tuesday Wednesday Thursday Friday Saturday
Weekday
 DAILY TRAINING PROGRAMME
MACROCYCLE I.
1st week (March 1st to March 28)

DAYS MORNING AFTERNOON SUPLAMENTARY

training
Mo Long distance: 10km Fartlek: 12km individual
Stroke rates: K: 70 -74
C: 32 -36
Tue Repetition 4 x 1500m Fartlek 12 km Weights 1
Int: 80 % -85% 6x1000m hard 6x 1000m
rest 500m or 3 minutes easy
Wed Interval long 10 x 4 minutes Long distance 16 km Running 1
Int. 85 % Stroke rates: K: 72 - 74
Rest. 2 min C: 34 - 36
Thu Individual, Fartlek: 12 km Weights 2
Technique practice
Fri Interval long: 6 - 5 – 4- 3min Fartlek with programme: Running 2
3 sets, 1000m hard 2000 easy
Rests are 2 min and between 4 sets
sets are 4 min
Sat Time trial: 2 x 2000m Long distance: 10-12km Weights 3
Rests: 15 minutes
Sun off off

DAILY TRAINING PROGRAMME

MACROCYCLE I.
2nd week (March 29th to April 4th)

DAYS MORNING AFTERNOON SUPLAMENTARY

training
Mo Long distance: 10 -12km Fartlek: 14 km individual
Stroke rates: K: 72-76
C: 36 -38
Tue Repetition 6 x 1200m Fartlek 14 km Weights 4
Int: 80 % -85% 7x1000m hard 7x 1000m
rest 500m or 3 minutes easy
Wed Interval long 10 x 4 minutes Long distance 16-18 km Running 3
Int. 85 % Stroke rates: K: 72- 74
Rest. 2 min C: 34- 36
Thu Long distance 10-12km Fartlek: 12 km Weights 5
technique practice
Fri Interval long: 5 – 4- 3- 2min Fartlek with programme: Running 4
3 sets, 2000 easy -1000m hard
Rests are 90 sec and 4 sets
between sets are 4 min
Sat Time trial: 3 x 2000m Long distance: 10-12km Weights 6
Rests: 15 minutes
Sun off off
 DAILY TRAINING PROGRAMME
MACROCYCLE I.
3rd week (April 5th to 11th)

DAYS MORNING AFTERNOON SUPLAMENTARY

training
Mo Long distance: 12 -14km Fartlek: 14 km individual
Stroke rates: K: 74 -78
C: 34 -38
Tue Repetition 8 x 1000m Fartlek 16km Weights 7
Int: 80 % -85% 7x 500m hard 7x 1500m easy
rest 300m or 2 minutes
Wed Interval long 10 x 5 minutes Long distance 16-18 km Running 5
Int. 85 % Stroke rates: K: 74- 76
Rest. 2 min C: 34- 36
Thu Long distance 12 -14km Fartlek: 12 km Weights 8
technique practice
Fri Interval medium: 15 x 2min Fartlek with programme: Running 6
Rests are 30 sec and 1500 easy -1500m hard
between sets are 1 min 4 sets
Sat Time trial: 3 x 2000m Long distance: 14-16km Weights 9
Rests: 15 minutes
Sun off off

DAILY TRAINING PROGRAMME

MACROCYCLE I.
4th week (April 12th to 18th)

DAYS MORNING AFTERNOON SUPLAMENTARY

training
Mo Long distance: 10-12km Fartlek: 12 km
Stroke rates: K: 70-72 Individual
C: 30 -34
Tue Repetition 4 x 1200m Fartlek 12km Weights 10
Int: 80 % -85% Individual
rest 800m or 4 minutes
Wed Interval long 8 x 4 minutes Long distance 12-14 km Running 7
Int. 85 % Stroke rates: K: 74- 76
Rest. 90 seconds C: 34- 36
Thu Technique practice Fartlek: 12 km Weights 11
Fri Interval long: 6- 3- 2 min Fartlek with programme: Running 8
3 sets, 2000 easy -1000m hard
Rests are 90 –60 -30 sec and 4 sets
between sets are 3 min
Sat Time trial: 1 x 2000m Long distance: 12 - 14km Weights 12
Sun off off
STRENGTH DEVELOPMENT

Weights training 1

Kind Strength endurance development-general

Method Series
Volume 6 exercises, 6 sets of each, number of repetitions are various
Load 70-80 % of maximum strength
Rest Individual (approx 30 sec –60 sec)
Exercises Pull-up’s behind neck /max reps/; Seated trunk twist with 15-20kg
e.g. weights /40 reps/; Bench press /12-15 reps/; Bench Chest pull’s /15-20
reps); Dip’s / 15 –20/; Seated press/12-15/ behind neck.

Weights training 2

Kind Strength endurance development

Method Circuits training
Volume 10 exercises, 30 minutes non-stop, 30 seconds working phases
Load 40 %
Rest Not any –only changes to one exercises to another
Exercises Cable rowing; Sit up’s; Bench press, Bench rowing; Biceps curl; Upside
e.g. row; Pull up’s; Dip’s; Side lat. lift; Military press.

Weights training 3

Kind Explosive/quick strengths development

Method Circuits, athletes running from one exercise to the other, one-by one
and repeat the exercises as quick as possible
Volume 8 circuits – sets, (each duration about 2 minutes)
Load 50% of maximum strength
Rest 4-6 minutes between sets
Exercises Pull up’s 15 reps - Dips 15 – Sit up’s 12 - Bench press 10 – Bench
e.g rowing 10 – Push up’s 15 – Leg up’s 10 - Fly’s with dumbbell 10.

Weights training 4

Kind Strength endurance development

Method Series
Volume 8 exercises, 5 sets of each, 12-15 repetition per set
Load 70 %
Rest 1 minute between sets
Exercises T-bar rowing; Pull down in cable machine; Pull ups; Bench press;
e.g Bench rowing; Sit ups on incline bench; One arm dumbbell row; Dips
Weights training 5

Kind Strength endurance development

Method Series
Volume 5 exercises, 6 sets of each, maximum number of repetition per sets.
Load 40-50 %
Rest 2-3 minutes between sets
Exercises Pull up’s; Bench rowing; Incline press; Seated press; Cable rowing.
e.g

Weights training 6

Kind Strength endurance development

Method Special circuits –super sets- with quick execution
Volume 5 pairs of exercises, 3 sets per pairs, 3 circle in each set, 10 reps per
exercises
Load 60 – 70 %
Rest 2-5 minutes
Exercises a) Bench press –Bench row; b) Pull ups – Push ups; c) Up right row –
e.g T bar rowing; d) Biceps curl – Triceps curl, e) Back extension –sit ups

Weights training 7

Kind Strength endurance development

Method Circuits
Volume 12 exercise, 10 circuits, 30 sec on 10 off, 2 times remaining in the same
exercises before change,
Load 40 %
Rest 10 seconds between exercises and changes, 3-5 minutes between
circuits
Exercises Flat bench press; Incline bench press; Close-grip bench press;
e.g Butterfly’s; Barbell rows, Lat pull’s with cable; Standing behind –the-
neck presses; Leg extensions; Squats; Barbell curls; Lying skull
crushers; Incline sit ups with 10kg in hands.

Weights training 8

Kind Maximum strength development for chest and triceps muscles

Method series
Volume 32 sets, 8 exercises –4 sets of each, 10 reps per sets
Load 80 – 85 %
Rest Approx. 2 minutes between sets
Exercises Flat bench press; Negative incline press; Incline press with dumbbells;
e.g Close-grip bench press; Butterfly’s; Cross cable extension; Lying two
arms extension; One arm behind the neck extension;

Weights training 9
 Kind Maximum strength development for back and shoulder muscles
Method series
Volume 32 sets, 8 exercises –4 sets of each, 10 reps per sets
Load 80 – 85 %
Rest Approx. 2 minutes between sets
Exercises Seated press behind neck, Dead lift; Shrug’s, Seated dumbbell press;
e.g Up right rowing; Back extension with 10 kg extra weights; Barbell rows,
Dumbbell rows;

Weights training 10

Kind Strength endurance development

Method Circuits -small circuits-
Volume 3 kind of circuits, each consist of 4 exercises, 10 repetition in each
exercises, the duration of one circuit is 4 minutes, 2 sets of each circles
Load 50 %
Rest Only between the circles: approximately 2-4 minutes
Exercises a) Bench row – Bench press – Sit up’s – Back extension
e.g b) Pull ups – Dips – Biceps curl – Triceps curls over the head - Seated
press;
c) Incline press – T-bar rowing – side lat dumbbells lifting - snatch

Weights training 11

Kind Quick strength development

Method Series with quick execution
Volume 6 exercises, 4 sets of each, 12 repetition per set
Load 60 – 70 %
Rest 2 minutes between sets
Exercises Bench press; Bench rowing; Biceps curls; Pull over in laying on a
e.g bench; Cable rowing; Up right rowing.

Weights training 12

Kind Strength endurance development

Method Circuits
Volume 40 minutes, 30 sec on – 15 off, 12-15 exercises
Load 40 %
Rest No rest between circles
Exercises Flat bench press; Incline bench press; Close-grip bench press;
e.g Butterfly’s; Barbell rows, Lat pull’s with cable; Standing behind –the-
neck presses; Leg extensions; Squats; Barbell curls; Lying skull
crushers; Incline sit ups with 10kg in hands. Seated twist on bench, One
arm pull’s etc.
Running training 1

Method Cross country / fartlek

Distance 5 - 6 km
Repetition 1
Rest

Running training 2

Method Repetition in track

Distance 1200m
Repetition 3
Rest 4-5 minutes

Running training 3

Method Long distance

Distance 6 - 8 km
Repetition 1
Rest

Running training 4

Method Fratlek
Distance 4 km
Repetition 400 m easy – 400 m hard
Rest -

Running training 5

Method Long distance

Distance 6- 8
Repetition 1
Rest

Running training 6

Method Repetition in track

Distance 1200 m
Repetition 4
Rest 3-5 minutes
Running training 7

Method Fartlek - individual

Distance 4 km
Repetition 1
Rest -

Running training 8

Method Cooper test

Distance ? -12 minutes running for the maximum distance
Repetition 1
Rest -

Remarks: the training programme for the Macrocicle 2 (March 29th to April 30th)
will be published soon.