Follow the sequence of workouts. Don’t do hard workouts back to back. The goal is to still build the aerobic capacity. With this program shall keep you motivated and to achieve this I will bring variety to your longer rowing pieces. Repeat this program every two weeks since it is specific for 14 days at a time. The key to becoming extremely fit is to make sure that the time-spent training is done at the right level of intensity. Strap your heart rate watch on and buckle down. Achieving solid aerobic fitness is cooked up at a small steady flame.
N. and C., this program is more than you both have time for. So focus on the first workout of each day. If you need to change routines, then go ahead and swap the workout with a X-training exercise. This can be a variety of activities. The most important with X-training is that you move the body and don’t get injured. For both of you I strong suggest to do 100 push ups and 100 biceps/lat exercises every second day after a 90’ row. Get in touch with me if you need further information on that.
T., this is a preliminary workout schedule. Since you are going to the National Selection Regatta we will adjust some of this but for now stick to this for the next three weeks. How did the bench rows go? Do incorporate bench row in the weight lifting sessions. You, like Nicole and Chance, will benefit tremendously from strengthening your muscles through lifting.
Monday
Row 90’ on or off the water, cut the time rowing in pieces. Warm up ten minutes light paddle stretching body from the hip joint. Make sure that you fully extend the arms at the elbow, relax the grip. Push 15’ at a time varying stroke rates every three minutes. Start out by rowing 18 and then push the rating up by 2 strokes for the next three minutes. The cadence variation will look like this: 18/20/18/22/18. Create a music mix that keeps you happy. Take a couple minutes for a break each time your done with a 15’ segment. Then in the end after five such pieces, take a nice 5’ paddle, making sure you are sitting up and hinging from the hip joint.
X-train/row 80’ at target heart rate
Tuesday
Lift 70’-90’ This is a weight circuit. Find exercises that train the core muscle groups used in rowing and their ANTAGONIZING muscles. Train them at 25 reps each. Circuits might have up to twelve stations. Pick the weight so that you can push each station for one minute and complete 25 reps.
X-train/row 80’ at target heart rate
Wednesday
Row 90’. Make sure you are using your heart rate monitor. Row six minutes at a time with stroke rate variation every 2 minutes. It looks like this: 20/22/20. After the six minutes break the stroke down from full slide all the way down to arms only. Repeat this twice to complete the piece. This is a total of twenty minutes. Do this four times. At the end take 10’ to paddle it off, making sure you are sitting tall, hinging from the hip joint and relaxing the shoulders. This is a good time to row with one arm at a time to stretch out the lat muscles.
Thursday
Lift 70’-90’ Same as Tuesday
X-train/row 80’ at target heart rate, use a good mix on your IPOD and have fun.
Friday
Row 90’ 10’ warm up. Then push ten-minute pieces 6 times. Alternating rates every 2 minutes from 18-20-22. After each two-minute segment pull for one minute upper body and arms only. Make sure you sit tall and hinge from the hip joint. You can be fairly aggressive in that minute, since it also works as an upper body strength exercise.
X-train/row 80’ at target heart rate, listen to that IPOD and put in the time.
Saturday
Row 90’ 3 times 7 minutes. Ten minutes rest between. Don’t use the heart rate monitor to cap your effort. These pieces are all out as hard as you can. Because it is a low stroke rates, it does not dig too much into lactic acid production. Nonetheless you push has hard as possible. Take your time to warm up for ten to fifteen minutes. The first 7-minute piece is composed of stroke rate 18 for 4 minutes, 20 for two minutes, and finally 1 minute at 22. Second piece 3 minutes at stroke rate 20, two minutes at stroke rate 22, and finally 2 minutes at stroke ate 24. The final 7-minute piece is 3 minutes at stroke rate 22, 2 minutes at stroke rate 24, one minute at stroke rate 26, and sprint as hard as you can in the final minute. After this take ten to fifteen minutes to paddle. This is extremely important because you want to make absolutely sure that you leave the rowing machine or the water with a lactic acid concentration that is back to normal.
X-train/row 80’ at target heart rate. Have F U N, go swimming, stairs, whatever you feel gives you a good cardiac pump. DO not do anything that hurts you joints.
Sunday
X-train your choice 120’ Same as above.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
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