Modifying the 16 week programs for Prone/SUP and OC1/SUP

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22 Feb 2016 Posted by mattwright


I just bought the 16 Week Complete SUP training programs book and would like to know if is ok to train SUP and OC1 together. For example, could I do Monday OC1, Tuesday SUP, etc?
I’m asking this question because I am training for two races and both races will be on the same weekend
This is a question we get all the time so we figured it was time to get it into a post. Whether you want to do OC1/SUP or prone paddle boarding/SUP or even biking/SUP the principle of modifying the program is all the same. Remember, our programs are based on tried and true endurance training principles so it does not matter what you are doing for the workouts. The only trick is to remember that you are a human being and you don’t want to cook your shoulders. Cross training is still key even though you are focusing on two disciplines
Rather than switching every day, I would adjust the schedule so that you have two days paddling (either SUP or OC)  then one day of no upper body cross training. For example:
  • Monday SUP
  • Tuesday OC1 (or prone, or swimming).
  • Wednesday: cross training with something other than your upper body. E.g. run or bike.
  • Thursday: SUP
  • Friday: off
  • Saturday: OC1
  • Sunday: off or mellow recovery depending how you are feeling
  • Monday: OC1
  • Tuesday: SUP
  • etc. etc. etc

That said, some guys can handle 4 days in a row of upper body (think collegiate level swimmers) before a cross training day but they are rare. This is especially true if your focus is OC1. With OC1 you work your core more and go easier on the shoulders than prone or SUP so you may be able to get away with more if you are strong athlete. Overall, however, our recommendation is that you are better off getting super fit without risking injury than trying to be superhuman unless you know what you are doing.

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