Hi all My current sport focus is on surfski (kayak) paddling. It's a sport that requires a good mix of power and aerobic fitness. I'm not doing the short Olympic style sprint events, rather events from 45 minutes to 3 hours. I'm 56 years old and believe that some strength training is vital to keep me mildly competitive. My current strength routine looks like this (2-3 times a week) Warm up, then 3 to 5 rounds of: Push press 5L + 5R Swings 10L + 10R Goblet Squats x5 Weighted pull ups x5 Farmers carries Recover between exercises until HR < 100. Paddling requires a lot of power as well as core strength and stability, hence the swings, otherwise I could probably do only strength work. I only have access to my KBs and a pull up bar. I occasionally change to presses rather than push press, in which case I do the swings first. From time to time I get some shoulder pain and back off for a while. The question is: Is this program appropriate? Or would S&S be a better fit for me? If so how frequently? I have done it in the past and the only negative for me, when doing it 5x a week, was that I gained too much muscle mass. I don't want to build muscle, only strength and power. I've considered doing the following to help avoid shoulder pain that presses sometimes aggravate: Day 1 and 3: S&S Day 2 and 4: 3-5 rounds Goblet Squats x5 Pull ups x5 Farmers carries Any thoughts or advice?