Specifically For Paddlers Who

Want to build muscle, strengthen the core and develop cardio energy systems for dragon boat racing

Dragon Boat Fitness Training For

Paddlers who want to maintain paddle strength, are attending spring camp or train for fitness testing

This Is Best Suited For

Paddlers who want a dragon boat fitness training program 100% focused on getting stroke power

Training With Progression

A sport specific program dedicated to getting paddlers in top paddle fitness over 7 months of training!

Alignment Exercises

Get specific land exercises that mimic paddling to build rotational strength and power

Paddling Goals

Specific training geared towards team testing, fitness goals and being peaked for the paddling season!

 “I build programs I know I can follow to get the results I want”



I am a competitive dragon boat coach. I know what paddler fitness looks like to be considered a strong paddler. Just because you are active DOES NOT mean you are paddling fit! I have worked diligently to put together a progression plan that delivers safe and effective dragon boat fitness training to get you results! This progressive training has one purpose, develop stroke power.

– Cheryl Roose 

The #1 mistake I see paddlers make is they take fitness classes, not train. They see this when they fall short in the 2K or the 200M sprint race as they may have trained that energy zone but not PEAKED IT!

This program is designed to prepare the body come paddling season. We focus on developing a strong core, patterns of movement and strength for functional paddling. 

Let’s face it, being in top condition before we get on the water makes you a better paddler!

This program consists of written and video instruction



This program develops muscle strength, cardio endurance, core connection, and functional movement in a progressive and safe platform.


Each week of training builds on the week prior to develop peak paddling conditioning in a safe and super effective way to avoid injury!


Build strong and functioning patterns of alignment, movement, and agility related to the dragon boat stroke and body mechanics used in paddling


Motivation videos throughout the program and mindset training strategies to keep you moving towards your goals and building mental toughness

The following videos give you a sneak peek into some of the exercises that are specific to the dragon boat fitness training program. These exercises train the firing patterns of the body that build strong stroke mechanics.

These movement pattern drills accompany the weekly training sessions and what makes this program specific to paddling!

Here is a link to one of my  articles that dives into the progression and value of training each energy systems to increase overall cardio fitness! 

Dragon Boat Exercise: Firing Patterns For Rotation

This movement wakes up the firing sequence to create rotation of opposites!

2 minutes

Dragon Boat Exercise: Training The Back Body For Hinging

Hinging in rotation gives us the ability to land the full core on the water not just the arms.

3 minutes

Dragon Boat Exercise: Glute Engagement And Firing

Wake up the kinetic chain from heel to glutes to get them firing and producing power.

3 minutes

Dragon Boat Exercise: Firing Patterns For Leg Drive

This exercise is a drill to wake up the firing pattern of linear rotation.

2 minutes


Each week contains 3 key areas of development that allows paddlers to work within their goals or to their full potential. Please note: each training session is pre recorded so you can train at your convenience. You will find:

  • Workouts range from 30 to 60 minutes
  • Recorded workouts to choose your schedule
  • Minimal equipment required
  • Instructional videos for weight training exercises
  • Train in your home or take it to the gym
  • Circuit workouts for a busy schedule
  • New workouts weekly
  • Access to the entire program for a full year
  • Choose 3 or 6 workouts weekly
  • Motivation, mindset and race prep tips

Here is the equipment you will need to do this program in your home by using your desktop or laptop. The content can also be mirrored from your phone to a smart TV. Your program can be accessed through your mobile device so you can bring the program to the gym. All training is delivered via recorded sessions.



It’s important you trust the person delivering the fitness that will get you the results you want. With all the information available on the internet it can be confusing. I want you too feel confident in your decision to start this program.

I have included the link to my YouTube channel so you can get to know me better and follow along as I incorporate the training methods I speak of!

Please take the time to watch the dragon boat training exercises as well as the dragon boat stroke cheats as they both are components that accompany this training!

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