Winter Training Programs

The Carleton Place Canoe Club offers winter programs for a variety of paddle sport athletes looking to take the next step in their canoe/kayak journey. Our winter programs are designed to help athletes develop specific strength and fitness elements that contribute to on water success in our sport. Winter training is extremely important for athlete development, especially for athletes hoping to progress to the provincial, national, and international levels. It is also a great way to stay strong, fit, and healthy in a fun and knowledgeable environment.

Our 2025/2026 Winter Programs will begin on Monday, November 10th, 2025 and will continue until Saturday, April 26th, 2026.

The club will be closed for the following dates:

December 21st, 2025 – January 2nd, 2026 (for Christmas)
- Athletes will be provided with a program to complete at home during this time.
March 15th - 22nd, 2026 (for March Break)

Below are the details for winter training programs the CPCC is offering in 2025/2026.

LEARN TO TRAIN STRENGTH & CONDITIONING PROGRAM

Key Details:

Program Fee: $340 (for up to 3 sessions/week)
Target Athletes: Recommended for athletes looking to be competitive at a provincial level, or for athletes beginning their sprint canoe/kayak journey at a competitive level. This program is also excellent for multi-sport athletes who require a flexible training schedule.
Commitment: 3 training sessions per week (Monday, Tuesday, Thursday from 4:30PM - 6:00PM and and an optional Saturday morning session)
- Optional Tuesday AM swim (at the CP Pool) and XC Ski Saturday AM (in Gatineau)

Our Learn to Train Strength & Conditioning Program (for athletes born in 2013 or earlier) introduces young athletes to proper training habits in a safe, structured, and supportive environment. This program develops sport-specific strength and endurance during the off-water season through a mix of gym, pool, and land-based sessions.

Athletes will train in the weight room one to two times per week, learning to lift with proper technique and attention to form, while improving overall fitness through running, swimming, and ergometer (paddle machine) workouts held in the club’s main hall. Coaches also incorporate education on nutrition, hydration, and recovery to help young athletes build strong, sustainable training habits that promote performance preparation and lifelong health.

TRAIN TO TRAIN PERFORMANCE DEVELOPMENT PROGRAM

Key Details:

Program Fee: $560 (for up to 6 sessions/week)
Target Athletes: Recommended for athletes with performance goals aligned with reaching provincial championships finals and/or qualifying for the Canoe Kayak Canada National Championships in the 2026 season. This program is also excellent for multi-sport athletes who require a flexible training schedule.
Commitment: Up to 6 training sessions per week (Monday - Saturday)

The Performance Development Winter Training Program is designed for athletes in the Training to Train and Learning to Compete stages of CKC’s LTAD model. This program offers up to six sessions per week (Monday through Saturday), providing the flexibility to balance sport commitments with other winter activities.

Training focuses on functional strength, endurance, and speed, with an emphasis on technical precision and movement quality in every session. Athletes will progress through high-intensity circuit training, swimming, running, cross-country skiing, and dynamic strength work, while also learning the importance of nutrition, hydration, mobility, and recovery routines that support consistent improvement and long-term health.

TRAIN TO COMPETE HIGH PERFORMANCE DEVELOPMENT PROGRAM

Key Details:

Program Fee: $865
Athlete Age Group: 2026 U15 or older (born 2011 or earlier)
Target Athletes: Recommended for athletes with performance goals of reaching Canoe Kayak Canada Nationals finals and international competition in 2026 and/or 2027 season (contact Head Coach with questions - coachpat@cpcanoeclub.com)
Commitment: Up to 9 training sessions per week (Monday-Saturday)

The High Performance Development Winter Training Program targets athletes in the Training to Compete and Training to Win stages of CKC’s LTAD model. Offering 7 to 9 training sessions per week, this full-time program delivers a comprehensive, high-performance environment aimed at preparing athletes for success at the Provincial, National, and International levels.

Sessions emphasize sport-specific endurance, speed, and strength through weightlifting, circuit training, ergometer work, running, swimming, XC skiing, and stretching/yoga.

Technical excellence and attention to detail are central to every workout. Athletes also benefit from education in sport nutrition, goal setting, hydration, mental performance, and sleep habits which are all supported by a detailed yearly training plan (YTP) that promotes long-term, sustainable success.

ADULT STRENGTH & CONDITIONING PROGRAM

Key Details:

Program Fee: $350 (for 2 sessions/week) - participants in this program are welcome to join XC ski sessions and Tuesday morning pool sessions
Target Athletes: Recommended for athletes looking for specific strength and fitness development in a social and knowledgeable environment
Commitment: 2-3 sessions per week
- Tuesday & Thursday from 5:30PM – 7:00PM (contact Head Coach if interested in XC skiing or Tuesday morning swim)

Guided by the Active for Life stage of CKC’s LTAD model, our Adult Strength & Conditioning Program offers well-rounded group training in a fun, social, and supportive environment. Participants will build strength and confidence through structured weight room sessions, circuit-style workouts, and technical ergometer training designed to improve functional fitness and paddling performance.

Coaches place strong emphasis on proper lifting technique and injury prevention, while promoting healthy lifestyle habits that extend beyond the gym. This includes balanced nutrition, hydration, mobility work, and adequate sleep. This program is perfect for adults looking to stay active, improve strength, and enjoy being part of a vibrant, like-minded community.

PLEASE NOTE: For our Dragon Boat paddlers, we will also be offering a winter pool paddling session beginning in February. This strength & conditioning program is a great way to build a strong foundation before getting back to our specific paddling movements both in the pool and on the water.

PLEASE NOTE: In order to complete registration, you must submit a signed waiver, code of conduct, concussion code of conduct (for each of your registered participants), and payment in full (prior to the program start date). Our waiver and codes of conduct can be found in the 'Important Info' section of our website, and payment can be made by credit card online (subject to a 3% transaction fee), by cheque (dropped off at the CPCC office) or via email transfer to finance@cpcanoeclub.com.

CANCELLATION & REFUNDS: Please be sure to review our 2025 Registration, Payment and Cancellation Policy, It contains important information in regards to our process for cancellation and refunds