HIGH-PERFORMANCE CANOE SLALOM & KAYAK CROSS TRAINING PROGRAM
Location: Czech Republic (Prague-Troja )
Head Coach: Eng. Martin Hladík
Target Group: Juniors & U23 (K1 / C1), begginers and intermediate
1. PROGRAM OVERVIEW
This intensive training program focuses on technical precision, whitewater reading skills, and physical peak performance. By utilizing the world-class artificial slalom courses in the Czech Republic, athletes will enhance their racing lines, boat control, and mental resilience under race-like conditions.
2. CORE TRAINING PILLARS
Whitewater Technique
Stroke Technique: forward powerful strokes, back strokes, draws, sweeps, combination of strokes, rotation of boat
Gate Technique: Precise navigation, and optimal upstream/downstream gate clearance.
Water Reading: Utilizing waves, stoppers, and eddies to maximize boat speed.
Eskimo roll: Practice of eskimo rolls on flat, running and wild water
Race Simulation: Full-length timed runs and section analysis by video feedback. Physical Conditioning (Off-Water)
Slalom-Specific Strength: Core stability, shoulder mobility, and explosive upper-body power.
Endurance & Lactate Tolerance: High-intensity interval training (HIIT) on flatwater and ergometers.
Injury Prevention: Functional stretching, yoga, and targeted rotator cuff stabilization.
Equipment: Recomendation of gears according athlete level and discount prices of all gears (top decks, spraydecks, helmets, paddles, slalom kayaks, cross kayaks)
3. WEEKLY SCHEDULE EXAMPLE
| Day | 1. Session (Water) | 2. Session (Water / Dry Land / Theory) |
|---|---|---|
| Mon | Warm-up & Gate Routines flat water | WW Gate Routines + Aerobic Capacity (Running / Cycling) |
| Tue | Warm-up & Gate Routines flat water | WW Gate Routines + Strength Training(Gym) |
| Wed | Flat water Kayak Cross Gate Routines | WW Kayak Cross Session |
| Thu | Warm-up & Gate Routines flat water | WW Gate Routines + Strength Training(Gym) |
| Fri | Complex Gate Sequences flat water | WW Gate Routines + Aerobic Capacity (Running / Cycling) |
| Sat | WW Full Race Simulation / Competition | Regeneration & Sauna |
| Sun | REST DAY | REST DAY |
4. TRAINING LOCATIONS & FACILITIES
Czech Republic
Prague-Troja: Premium Olympic-level artificial whitewater channel. Ideal for volume training, technical maneuvers, drills of gates navigation.
Roudnice nad Labem – Demanding variable-flow artificial whitewater channel, excellent for specific gate-combination drills.
Veltrusy nad Labem – smaller scale, easier artificial whitewater channel with fast running water, excellent for race simulation.
České Budějovice (Vrbné): Modern variable-flow course, excellent for race simulation.
Brandýs nad Labem: Smaller, technical channel perfect for fine-tuning boat control and precise placements.
Foreign artificial and natural courses
Japan, UK, USA, EU, Reunion, Australia, Thailand, China, Turkya or any athlete location.
5. INVESTMENT & PACKAGES
Option A: Intensive 1 month Training Camp
22 days whitewater sessions
Daily training twice a day
Video analysis
Gym access for working out sessions twice a week
Option B:
Half-Season Coaching (3 Months)
Customized macrocycle training plan
5 – 6 Coached WW sessions per week
Gym access for working out sessions twice a week
Remote consultation and race coaching
Option C:
Full-Season Coaching (6 Months)
Customized training plan
5 – 6 Coached WW sessions per week
Gym access for working out sessions twice a week
Remote consultation and race coaching