Here are a couple explanations about the training program:
For example:
20’ tech row
Weight circuit 60’
20’ cool down
20 minutes technical row. This is a time during which different parts of the stroke are drilled. Build the stroke from arms only to full slide, making sure that the upper body gets organized before the knees rise on the recovery. Arms remain straight during the leg drive. The lower back is supported throughout the entire stroke cycle. Hands are loosely holding on to the handle, the finger hold on to the handle. Shoulders are relaxed and hang on the neck at all times.
Weight circuit 60’
If you have the luxury to be able to pick ten different exercise that is great. The exercises consist of body and weight exercises. Pick four core exercises which focus on the large muscle groups. The three other of the six exercises are more peripheral exercises such as beach muscles. The remaining three are abs and lumbar exercises, which are extremely important to stay clear from chronic rowing injuries. The weight circuit is very much an injury prevention method, while building stamina. The beach muscle exercises are important to balance out the body. Each exercise is done 30 times per set. Alternate upper body lower body so that the lactate accumulation stays in check.
Cool down should be clear.
6x15’ change SR 3’
20/22/20/24/20
In this case the stroke rate changes every 3’ minutes. This is a continuous effort during which the rate changes. Make sure you take a drink after each set.
T.H.R. this is the target heart rate for steady state rowing. Mathematical calculation goes by the KARVONNEN method: (MAX HEART RATE- REST HEART RATE) X .78 + REST HEART RATE= TARGET HEART RATE for steady state rowing at stroke rate 20.
Weights post sets: Pick three exercises such as squat, bench row, and for example bench press or lat pull down. Do each station 15 times and repeat the circuit three times. You should be done with post sets within 15 minutes. XENO
XENO
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
