Xeno Muller
Monday Row 60’-120’ <2mmol X-train 60’-120’ <2mmol
Tuesday Weights 60’-90’ <5mmol max Row 50’-80’, <2mmol
Wednesday Row 70’-90’ <2mmol Row 70’-80’, Post Sets <2mmol
Thursday Weights 60’-90’ <5mmol Row 80’ <2mmol
Friday Row 60’- 90’ <2mmol X-train 90’, Post Sets <2mmol
Saturday Row 90’ <7mmol X-train 100’, Post Sets <2mmol
Sunday X-train 120’ or rest <2mmol off
Some pointers for the program:
Row: When you row for longer distances, always keep in mind that time spent at the right target heart rate, which is at or below 2mmol of blood lactate, will develop your aerobic capacity. In order to keep longer rows interesting do not hesitate to use technique drills to break up the row. These drills can last up to five minutes. You will notice that your heart rate will rarely drop more than twenty beats below your target aerobic heart rate while drilling the stroke.
Weights: Circuit training is important for a complete development of the muscular system. You will find that such weight training is quite tiring. The circuit comprises approximately twelve different lifting stations. After each round take a quick water break and start over again. Make sure that you drink liquid which contains electrolytes such as “Emergen-C” powder. The Post Sets are here to develop core strength. Pick three large muscle groups and push those muscles three times, fifteen repetitions each.
X-train: Enjoy and keep three goals in mind; develop your aerobic capacity, develop your neuro-muscular system while and have fun using your body differently.
If you are tired, you can either choose to rest or reduce the workout volume.
And at last, stay safe!
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
No comments:
Post a Comment