Saturday (Oct 25) OC 6 Training plan with vedios

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Saturday (Oct 25) — including links to the most helpful beginner OC6 training videos.
Training time: 12:15-2pm

• OC Basics: Holding an Outrigger Canoe Paddle and the basic stroke
  

https://www.youtube.com/watch?v=6_XmUC-tziE

• Covers the fundamental stroke mechanics: grip, catch, pull & exit.
• Great first-video to watch before trying the switching drill.
• Helps you get your stroke clean so your switching doesn’t disturb the boat.
  
  

• Outrigger Canoeing Switching Spots
  

https://www.youtube.com/watch?v=6_XmUC-tziE

• Offers a visual of paddlers changing sides in a crew setting.
• Good for understanding the body movement and timing of a side switch.
  

• Resource: “The Art and Skill of Calling the ‘Huts’” (article)kanuculture.com
  

https://kanuculture.com/brokenpaddle/calling-the-huts?utm_source=chatgpt.com

• Describes how the caller makes the “Hut” call on the penultimate stroke, then one more stroke, then switch sides.
• Excellent for learning the rhythm and communication piece of switching.
  

• Resource: “A Beginner’s Guide to Outrigger Canoeing: Everything You Need to Know” (article)Bondi Outrigger CC
  

https://www.bondioutriggercanoeclub.com/post/a-beginner-s-guide-to-outrigger-canoeing-everything-you-need-to-know?utm_source=chatgpt.com

• Includes a clear explanation of how to execute switches with the call “Hut” on stroke 14 (for example) and then switch sides.
• Good for printing or saving as reference.
  

• Resource: “Learn the Sit-And-Switch Canoe Stroke” (Paddling Magazine)Paddling Magazine
• https://paddlingmag.com/skills/strokes-techniques/sit-and-switch-paddling/?utm_source=chatgpt.com
  
  
  • While focused more broadly on sit-and-switch technique, it has very practical advice on switch timing and how to keep the canoe balanced and efficient through switching.
  • Useful supplementary perspective.
    
    

✅ Suggested Plan for Using These Resources

• Before your next session:
  Watch videos 1 and 2 fully. Then skim the articles (resources 3‐5) particularly the sections on calling and switching.
• Create a “Switch Drill” on the water:
  
  
  • Agree beforehand (with yourself or crew) on a stroke count: e.g., 12 or 14 strokes per side.
  • Caller (Seat 2 or 3) watches the count → calls “Hut!” on the penultimate stroke. Resource 3 & 4 explain this.
  • Take one more stroke, then everyone switches side on the recovery.
  • After switch, settle into rhythm again for the same count.
  • Repeat for 3-4 cycles.
    
    
• While practicing: Focus on:
  
  
  • Keeping stroke entry and exit clean (use cues from video 1).
  • Minimizing disruption to the boat when switching (video 2 shows how it looks).
  • Listening to the call, being ready to switch, and communicating minimal extraneous talking (resource 4).
  • Feeling the rhythm: in together, out together (resource 5 outlines this).
    
    
• After the session:
  
  
  • Note how smooth the switch felt, how balanced the boat stayed, whether rhythm was maintained.
  • Identify one thing you’ll improve next time (e.g., call timing, paddle side change coordination, stroke entry).
    
    
  
  

lulululu

🗓️ Saturday (Oct 25) — OC6 90-Minute On-Water Training Plan (with Videos)
🎯 Goals for the Session

Develop endurance and timing across longer paddling sets

Strengthen technique and power through the water

Improve precision in “Hut” calls and side switches

Practice consistent rhythm and smooth recovery

🧭 1. Pre-Paddle Prep (20 min)
Warm-Up & Setup

Arm swings × 10, torso twists × 10, lunges × 10 each side

Shoulder mobility and hip openers

Light jog or dynamic stretching (5 min)

Check equipment: paddle, PFD, hydration, sunscreen

Assign caller (Seat 3), steersperson (Seat 6)

🎥 Watch Before You Launch:

OC Basics – Holding a Paddle & Basic Stroke

Key focus: paddle grip, body rotation, stroke phases.

🌊 2. On-Water Main Session (90 min)
A. Warm-Up Paddle (10 min)

Light paddle at 50 % effort, emphasizing clean entry and exit.

Crew synchronizes timing: “in together, out together.”

Caller checks cadence (about 55–60 strokes/minute).

B. Technique Block (25 min)

Catch Drill (8 min) – Reach forward, vertical shaft, clean “catch.”

Pull & Exit Drill (8 min) – Pull to hip only, feel glide.

Top-Hand Drive Drill (5 min) – Focus on pushing with top hand, not pulling with bottom arm.

Short Burst Practice (4 min) – 15-stroke bursts at 70 % power, 20-second rest.

🎥 Reference Video:

Tahitian OC Stroke – Fluid Motion

Shows rotation, leg drive, and upper-body engagement.

C. Endurance Paddle with Calls (30 min)

Paddle continuously for 30 minutes @ 60–70 % effort.

Caller says “Hut!” every 14–16 strokes → crew switches sides smoothly.

Focus on rhythm recovery after every switch.

Practice call volume, tone, and timing clarity.

🎥 Supporting Videos:

OC6 Side Switching – Timing & Technique

The Art of Calling the Huts – KanuCulture

💡 Tip: The “Hut” should be called on the second-to-last stroke; switch on the next recovery phase.

D. Interval & Speed Work (15 min)

5 × 2-minute efforts @ 80–85 % intensity

1-minute rest between sets

Maintain form under pressure: strong catch, early exit, synchronized recovery.

🎥 Bonus Reference:

OC Technique – Power and Recovery Timing (Kai Bartel)

E. Cool-Down Paddle (10 min)

Gentle paddle for 5 minutes at 40 % effort

Practice quiet entries and exits

End with 1–2 relaxed switches for coordination

🧘 3. Post-Paddle Recovery (10–15 min)
Stretch & Mobility

Shoulders, triceps, and chest stretches (30 sec each)

Hip flexors, hamstrings, and quads (30 sec each)

Torso twist seated stretch (20 sec each side)

Hydrate, log notes on technique & coordination.

🎥 Reference:

OC Recovery Stretches for Paddlers

✅ Summary Checklist

☑ Smooth, vertical catch and early exit
☑ Calls clear and consistent (“Hut!” + one more stroke, then switch)
☑ Boat glide maintained after each switch
☑ Power applied evenly on both sides
☑ Crew communication minimal but effective