Pick something you enjoy doing as X training up to 120’ 7
Weights
Endurance
70’ 8
ROW 90’ at Target Heart Rate
every ten to twelve minutes through in 3 minutes of technique 9
ROW 90’
3X5’
15” on
15” off
gradually increase the stroke rate 10
Weights
Endurance
70’ 11
ROW 90’ at Target Heart Rate every ten to twelve minutes through in 3 minutes of technique 12
ROW
3X 7’
4’2’1’
3’2’2’
3’2’1’1’
18-20-22
20-22-24
20-22-24-26 100% Power 100% Rest
13
Pick something you enjoy doing as X training up to 120’ 14
Weights
Endurance
70’ 15
ROW 90’ at Target Heart Rate
every ten to twelve minutes through in 3 minutes of technique 16
ROW 90’
3X5’
15” on
15” off
gradually increase the stroke rate 17
Weights
Endurance
70’ 18
ROW 90’ at Target Heart Rate
every ten to twelve minutes through in 3 minutes of technique 19
ROW
3X19’
18-20-22-24-26
4’3’2’1’2’3’4’
Don’t worry about heart rate, just push
20
Pick something you enjoy doing as X training up to 120’ 21
Weights
Endurance
70’ 22
ROW 90’ at Target Heart Rate
every ten to twelve minutes through in 3 minutes of technique 23
ROW 90’
3X5’
15” on
15” off
gradually increase the stroke rate 24
Weights
Endurance
70’ 25
ROW 90’ at Target Heart Rate
every ten to twelve minutes through in 3 minutes of technique 26
ROW
3X 7’
4’2’1’
3’2’2’
3’2’1’1’
18-20-22
20-22-24
20-22-24-26 100% Power 100% Rest
27
Pick something you enjoy doing as X training up to 120’ 28
Weights
Endurance
70’ 29
ROW 90’ at Target Heart Rate
every ten to twelve minutes through in 3 minutes of technique 30
ROW 90’
3X5’
15” on
15” off
gradually increase the stroke rate This program shows the main workouts.
For the juniors this is pretty much 100% of the workload. For the elite you have a second workout. You can pick what aerobic workout you want to do. The choice is yours. Make sure that it is done at the Target Heart Rate. As fort the weight circuit, pick twelve stations. Alternate upper and lower body and each station is done 25 times. Four of those exercises are trunk exercises and each is done 50 times. Feel free to call me or write me. Train hard it will pay off.
Sunday second workout is OFF. Listen to your body and don’t overdue it. The goal is train roughly one thousand hours per year in preparation of a world championship
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
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