Monday, June 29, 2009

 

Wednesday, July 1, 2009

Mid distance AT strength workout. Controlled rates while improving on velocity of power over each 2 min interval. Stay steady and powerful. Working on consistency of power output while maintaining same stroke rhythm.

4 x 8 min ON/ 2 1/2 min OFF Interval.

8 minutes @ 18
2 min @ +21, 2 min @ +19, 2 min @ +17, 2 min @ +15

2 1/2 minutes paddle

8 minutes @ 20
2 min @ +19, 2 min @ +17, 2 min @ +15, 2 min @ +13

2 1/2 minute paddle

8 minutes @ 22
2 min @ +17, 2 min @ +15, 2 min @ +13, 2 min @ +12

2 1/2 min paddle

8 minutes @ 24
2 min @ +15, 2 min @ +13, 2 min @ +11, 2 min @ +9

 

Monday June 29, 2009

Steady State Day

40' - 60' minutes of steady rowing

4', 3', 2', 1' @ 18 (+23), 20(+21), 22(+19), 24(+17)
x 4

 

Friday June 26, 2009

10 minute warm up. 4', 3', 2', 1' @ 20, 22, 24, 26

300 Hard Strokes (20 ON, 20 OFF)

20 FULL PRESSURE strokes, 20 strokes OFF (paddle)
18, 20, 22, 24, 26
2 minutes rest
20, 22, 24, 26, 28
2 minutes rest
22, 24, 26, 28, 30

Wednesday, June 24, 2009

 

Wednesday June 24, 2009

Mid distance AT strength workout. Controlled rates while improving on velocity of power over each 2 min interval. Stay steady and powerful. Working on consistency of power output while maintaing same stroke rhythm.

4 x 8 minutes with 2 1/2 min rest
Effort level: (+ 500 split over best 2K pace)

8 minutes @ 18
2 min @ +21, 2 min @ +19, 2 min @ +17, 2 min @ +15

2 1/2 minutes paddle

8 minutes @ 20
2 min @ +19, 2 min @ +17, 2 min @ +15, 2 min @ +13

2 1/2 minute paddle

8 minutes @ 22
2 min @ +17, 2 min @ +15, 2 min @ +13, 2 min @ +12

8 minutes @ 24
2 min @ +15, 2 min @ +13, 2 min @ +11, 2 min @ +9

 

Monday June 22, 2009

40-60 min Steady State (65%-75% effort) low intensity row.
Rates/Effort:4min@ 18 (+23),3 min@ 20 (+21),2min@ 22 (+19),1min@ 24 (+17)
x 4

Friday, June 12, 2009

 

Friday June 12, 2009

Warm-Up: 12 minutes
begin at 22 (+14 over 2K) 5 min
rate 24 (+10-12 over 2K) for 3 min
rate 26 (+4- +6 over 2K) for 1 min
3 x 10 strokes at 28, 30, 32 (max effort)

then

5,000 meter performance piece
rate 26-28 for the base rate

Look to max out and put it all on the machine. You are looking to acheive your best effort and see where your fitness is.

 

Wednesday, June 10, 2009

8 min @ 18 spm – everyone matching rates, build power as you warm up but keep rate at 18.
6 min – 20 strokes hard/20 strokes easy – on their own, hard no faster than 30 spm (3/4 to 7/8 effort)

20 min – 20 sec hard/10 sec easy x 40. Continuous row. Hard ...at or below projected 5K pace, easy was paddling, any damper setting, any stroke rate, everyone on their own.

4 min – Shoes out, 18 spm, damper on 1, slow paddle, focus on technique, everyone together

Sunday, June 7, 2009

 

Monday June 8, 2009

Steady State and power strokes

40 min steady state with some power 10's at the end

4, 3, 2 ,1 @ 20 (+21 over 2K pace), 22(+19), 24(+17), 26(+15)
x 3
10 ON, 10 OFF at 5K(-2) pace for 10 minutes

Cool Down

 

Friday June 5, 2009

warm-up 10 minutes (2min @ 20, 2min@22, 2min @ 24, 2 min @ 26, 2 min@ 28)

The Workout:
4 x 5 minutes
2 minutes rest

#1. 2min@ 20 (+12 over 2K pace), 2 min @ 22 (+10), 1 min @ 24 (+8)

#2. 2min @ 22 (+12), 2 min @ 24 (+10), 1 min @ 26 (+8)

#3. 2 min @ 22 (+10), 2 min @ 24 (+8), 1 min @ 26 (+6)

#4. 2 min @ 24 (+10), 2 min @ 26 (+8), 1 min @ 28 (+6)

cool down

Thursday, June 4, 2009

 

Wednesday June 3, 2009

Interval Training

1 x 2,000 meters
1st 1,000 at 18 (+16)
2nd 1,000 at 20 (+14)

4 x 1,000m
2 min rest

#1. 1,000 (1st 500 @ 20 (+14), 2nd 500 @ 22 (+12)

#2. 1,000 (1st 500 @ 22 (+12), 2nd 500 @ 24 (+10)

#3. 1,000 (1st 500 @ 24 (+10), 2nd 500 @ 26 (+8)

#4. 1,000 (1st 500 @ 26 (+6), 2nd 500 @ 28 (+4)

Cool down paddle

Monday, June 1, 2009

 

Monday June 1st, 2009

Steady State: 40-60 minutes

Friday, May 29, 2009

 

Friday May 29, 2009

Focus: Short pieces with mid to high intensity repeaats.

Workout: 18 x 1 minute On, 1 min paddle
Pace: 2K +5/6
Rate: 24-26


Paddle cool down

Strong power application and refined technique. We are looking to condition the body to repeat a consistent performance over and over.

Wednesday, May 27, 2009

 

Wednesday May 27, 2009

7 x 1,000 meters with 2:30 rest

#1. Rate 22,
Pace(2K +16)

#2. Rate 22
Pace (2K +14)

#3 Rate 24
Pace (2K +12)

#4 Rate 26
Pace (2k +10)

#5 Rate 28
Pace (2k +8)

#6 Rate 30
Pace (2K +6)

#7 Rate 30 for 1st 500 (2K +6), Rate 32 for 2nd 500 (2k +4)

Friday, May 22, 2009

 

Friday May 22, 2009

5-10 min warm-up

5 x 1:20 ON, :40 sec off
at 5K pace

5 x 1:00 On, 1:00 off
at 2K pace

20 seconds On, 10 seconds PADDLE (off)
x 8
at MAX SPEED, rate 36+
look to get the lowest split possible

Paddle and cool down

Wednesday, May 20, 2009

 

Wednesday May 20, 2009

Warm-up for 10 minutes at mid to high medium intensity.

Workout 5 x 5 minutes
Rate 26
Pace 2K + 4-5
Rest 2:30 minutes

cool down

Monday, May 18, 2009

 

Monday May 18, 2009

Continuous steady state for 40 - 60 minutes

Rates: 20, 22, 24, 26
Pace: +21, +19, +17, +15

Mid level intensity with focus on the power delivery from the legs with nice upper body extension.

 

Friday May 15, 2009

8 min warm-up
2 min at 22, 2 min at 24, 2 min at 26, 2 min at 28

6 x 500 (All at Full Pressure)
2 minutes rest

#1 rate 22
#2 rate 24
#3 rate 26
#4 rate 28
#5 rate 30
#6 rate 32

Cool Down Paddle for 5 minutes

 

Wednesday May 13, 2009

7 x 1,000 meters with 3 1/2 min rest

#1. Rate 22,
Pace(2K +16)

#2. Rate 22
Pace (2K +14)

#3 Rate 24
Pace (2K +12)

#4 Rate 26
Pace (2k +10)

#5 Rate 28
Pace (2k +8)

#6 Rate 30
Pace (2K +6)

#7 Rate 30 for 1st 500 (2K +6), Rate 32 for 2nd 500 (2k +4)

Monday, May 11, 2009

 

Monday May 11, 2009

Long Steady State. Start easy and work your way up to a medium sustainable intensity for 40-45 min at the control rates below.

4 min, 3 min, 2 min, 1 min @ 20 (+21), 22 (+19), 24 (+17), 26 (+15), 28 (+13)

Wednesday, May 6, 2009

 

Wednesday May 6, 2009

7,500 meters (alternate rowing 1,000 on, 250 paddle)

Pace: Row 1,000 meters at a rate of 24 (+12 over 2K pace)
paddle 250 (no more than 35 seconds slower)
repeat

5 minutes of 10 ON, 10 OFF at 26 (+6-+8)

Cool down

 

Monday May 4, 2009

45 minutes continuous Steady State

4min, 3min, 2min, 1min @ 20 (+21), 22 (+19), 24 (+17), 26 (+15)
X 4

5 minute cool down at 22 (+21)

 

Friday May 1, 2009

Warm up: 10 minutes
Damper setting goes from 0-10 (10 being the heaviest)

5 x 1m on 1m off at high damper @ 22 (Full Pressure)

5 x 1m on 1m off at zero damper @ 22 (Full Pressure)

10 x 30 sec on 30 sec off normal setting (bet 3-4) @ 30

5 x 15 strokes (max power...hard as you can pull) on 10 strokes off at normal damper setting @ 30

Notice the quickness of your connection when you change from "heavy damper" to "light damper". You need to be quick at the catch to grasp the heaviness of the wheel. if you don't then you are not conneccting quick and skillfull enough. keep focusing on the preparation on the recovery and the de-acceleration on the recovery.

Have a great weekend!

Wednesday, April 29, 2009

 

Wednesday April 29, 2009

warm-up 10 minutes

6 x 1,000
1 min rest

#1. rate: 22
Pace: +16 over 2K

#2 rate: 24
Pace: +14

#3 rate 26
Pace: +10

#4 rate 22
Pace: +12

#5 rate 24
Pace: 10

#6 rate 26 for 500m, 28 for 500m
Pace: +8, +6

Cool down paddle

Medium intensity/effort low to mid stroke. Concentrate on form and connection as you go up in intensity and rate. Keep connected for as long as you can before you begin the recovery.

Monday, April 27, 2009

 

Monday April 27, 2009

Steady state Day.

40 min - 60 min

4,3,2,1 @ 18 (+23), 20 (+21), 22 (+19), 24 (+17)

Focus on power delivery from legs to upper body swing. Keep core strong through ab contraction at catch.

cool down paddle 5 minutes

 

Marathon Bar & How to Video

Many people have inquired about adding weights to their workout regime. While I am a big proponent of weights, I strongly urge you to be careful as it is easy to hurt oneself and consequently lose all what you have gained. What I like about the workout below is that you don't need a lot of weight to get endurance strong. The Marathon Bar (Weight Circuit Training) Many of you workout with weights which is great. Weight training can be excellent for gaining overall strength specific to your sport. As helpful as it is, be sure to use proper technique and back off if you feel you have tweaked something. Heavy weights can be good, but again it seems to be the core of most people's injuries. With that said, I have a great circuit training regime that incorporates weight circuit training. It alternates upper body with lower body giving both parts of the body a great strength and endurance workout while activating your aeorobic system. I promise you it will get you stronger and fitter for anything. Take a weight bar of 15-45lbs, etc...without letting go of the bar, go through 10-20 reps of each exercise listed below. The idea is to do as many cycles of all 8 station of exercises (up to 4) as you can without dropping the bar. One can make it more difficult by using heavier weight and less reps for more strength, or less wweight and more reps for endurance and toning. I have attached a video how to guide as well as a written text. 1. Upright Rows (upper Body) 2. Squats (Legs) 3. Bent Over rows (upper body) 4. One legged lunges (legs) 5. Curls (upper body) 6. Cleans (legs & upper body) 7. Bent over rows (upper body) 8. Dead Lift (legs) This is an excellent way to keep muscularly strong and incorporate an aerobic element to your weekly workout schedule. I recommend starting with a weight that allows you to get through one rotation and see how you feel. Drop or increase the weight bar as you see fit. You ought to feel your heart at 85%-90% effort at the end of these. Please post your response to share with the group on how it felt. I'd be interested in knowing your thoughts. Cheers!
video

Wednesday, April 22, 2009

 

Wednesday April 22, 2009

warm-up: 5 minutes

4 x 1,500 meters

500 @ 24 (+12)
500 @ 26 (+8)
500 @ 28 (+4)

2 Min OFF

paddle cool down

 

Monday April 20, 2009

2o minutes steady state:
4 min 18, 3 min 20, 2 min 22, 1 min 24 @ +23, +21, +19, +17
4 min 20, 3 min 22, 2 min 24, 1 min 26 @ +21, +19, +17, +15

20 min:
1 min ON
1 min OFF

22, 24, 26, 28, 30 x 2 FULL POWER


Cool Down

Monday, April 20, 2009

 

Friday April 17, 2009

Warm up: 10 minutes
Damper setting goes from 0-10 (10 being the heaviest)

5 x 1m on 1m off at high damper @ 22 (Full Pressure)

5 x 1m on 1m off at zero damper @ 22 (Full Pressure)

10 x 30 sec on 30 sec off normal setting (bet 3-4) @ 30

5 x 15 strokes (max power...hard as you can pull) on 10 strokes off at normal damper setting @ 30

Notice the quickness of your connection when you change from "heavy damper" to "light damper". You need to be quick at the catch to grasp the heaviness of the wheel. if you don't then you are not conneccting quick and skillfull enough. keep focusing on the preparation on the recovery and the de-acceleration on the recovery.

Have a great weekend!

Friday, April 17, 2009

 

Friday April 17, 2009

Candace will sub today and provide her own workout.

If you are on your own...

Warm-Up: 10 minutes (firm row at 24-26 @ 80%)

3 x 20 (10 strokes OFF): 26, 28, 30 at full power
x 2

then

20 seconds ON, 10 seconds OFF X 8 X 2 at MAX effort (2K -6)
5 minutes OFF paddle in between sets

steady state cool down

Wednesday, April 15, 2009

 

Wednesday April 15, 2009

Middle distance interval pieces
Warm-up paddle (5 min)

3 x 2,000

#1.65% of 2K pace
#2.75% of 2K pace
#3 85% of 2K pace

 

Monday April 13, 2009

40 min steady state

4,3,2,1@ 20 (+21), 22(+19), 24(+17), 26(+15)

Wednesday, April 8, 2009

 

Wednesday April 8, 2009

Warm-up:
10 minutes
Pace: +over 2K pace
12 minute at 5 min @22 (+14), 4 min @24 (+12), 3 min@26 (+10)

8 minutes at 3 min @22 (+12), 3 min@24 (+10), 2 min@26 (+8)

30 seconds ON at 26 (+6), 30 seconds paddle
30 seconds ON at 26 (+4), 30 seconds paddle
30 seconds ON at 26 (2K pace) 30 seconds paddle
30 seconds ON at 30 (2K-3), 30 seconds paddle

Cool Down

Monday, April 6, 2009

 

Monday April 6, 2009

Middle distance interval

3 x 2,000

3 minutes rest

#1. 22 (+16), 24 (+14), 26 (+12), 28 (+10)

#2. 22 (+14), 24 (+12), 26 (+10), 28 (+8)

#3. 22 (+14), 24 (+12), 26 (+10), 28 (+8)

cool down

If you have time one can do 1 more 2,000 meter piece for a total of 4 pieces.

 

Friday April 3, 2009

20 min warm-up
3 x 20 strokes (24, 28, 30)
2 x 10 (30, 32)
1 x 5 (34)

2,000 meter max piece

5-10 minute cool down

Wednesday, April 1, 2009

 

Wednesday April 1, 2009

20 minutes steady state

20 strokes x 3 (24, 26, 28 full power)

3 x 10 strokes (30, 32, 34 full power)

1 x 750 at Race Pace

1 x 250 at Race Pace (-2, -3)

Cool Down Paddle

Monday, March 30, 2009

 

Monday March 30

Warm up 5 minutes

3 x 2,500 m

3:30 rest

#1. alternating every 500 at 20 (+14), 22 (+16)
#2. " " "at 26 (+10), 28 (+8)
#3 " " " at 24 (+12), 26 (+14)

Cool Down

 

Friday March 27, 2009

Short intensity Interval Training

5-10 min warm-up

5 x 1:20 ON, :40 sec off
at 5K pace

4 x 500 meters (rehearsing a 2k race by each 500m)
2:00 min Rest

#1 first 20 strokes below 2K pace and then settle to 30-31 str/min at 2K pace
#2 keep at 2K pace at base rate
#3 keep at 2K pace at base rate
#4 250 meters at 2k pace then lift stroke by 2 every 10 strokes until finish. Try to be at 34-36 strokes and well under 2k pace by end of piece.

5 minute steady state cool down

Wednesday, March 25, 2009

 

Wednesday March 25, 2009

Mid distance interval

8 x 3 minutes
1" rest

Pace:5K +2

 

Monday March 23, 2009

40 min continuous

20 min steady state
20 min of 1 min ON (2k pace +5-+6), 1 min OFF (paddle)

Sunday, March 8, 2009

 

Wednesday March 11, 2009

Middle distance interval:
3 x 10 minutes
Rest: 3 minutes

#1. 20 (+18), 22 (+16), 24 (+14), 26 (+12)
#2. 22 (+14), 24 (+12), 26 (+10), 28 (+8)
#3. 22 (+16), 24 (+14), 26 (+12), 28 (+10)

cool down

 

Monday March 9, 2009

40 - 60 min steady state

In Class:
40 min continuous steady state with rate changes.

4,3,2,1 @ 20,22,24,26
Pace +21, +19, +17, +15 (over 2K pace)

Wednesday, February 25, 2009

 

Friday February 27, 2009

Short interval Max intensity
5-10 minute steady state at 24 rate 75%

1:20 ON
:40 off paddles with good technique
x5
24, 24, 26, 28, 30 at 90%

1:45 ON /
2:00 OFF
x 4
Max effort
Rate 30+

Cool Down

 

Wednesday February 25, 2009

Middle distance interval:
3 x 10 minutes
Rest: 3 minutes

#1. 20 (+18), 22 (+16), 24 (+14), 26 (+12)
#2. 22 (+14), 24 (+12), 26 (+10), 28 (+8)
#3. 22 (+16), 24 (+14), 26 (+12), 28 (+10)

cool down

Monday, February 23, 2009

 

Monday February 23, 2009

Today is bread and butter day! Nice steady state aerobic work.

40 minutes continuous at low to medium intensity.

4,3,2,1 @ 18 (+23)20 (+21), 22 (+19), 24 (+17)
x 4

We will do some drills during the 18 stroke minutes.

Thursday, February 19, 2009

 

Friday February 20, 2009

10 minute warm up

5 x 2 minutes
2 minutes off
Rate 28
Pace: 2K + 4

5 x 20 strokes at 30 (2k pace)
10 strokes off

cool down

Friday, February 13, 2009

 

Friday February 13, 2009

Warm up:
1:20 ON
:40 OFF
x 4
#1. at 22 (30 minute pace or +12 over 2K pace
#2. at 24 (5K pace)
#3. at 26 (+4)
#4. at 28 full power at this rate


4 x 4 minutes On
2 minutes OFF

#1 - #3: 22 for 2 minutes (+12), 24 for 2 minutes(+7)
#4, 1 min at 22 (+12), 1 min at 24 (+7), 1 min at 26 (+4), 1 min at 28 (+2 or 2K pace)

5 minute cool down at 24 (+17)

Wednesday, February 11, 2009

 

Wednesday February 11, 2009

Middle distance interval:
3 x 10 minutes
Rest: 3 minutes

#1. 20 (+19), 22 (+17), 24 (+15), 26 (+13)
#2. 20 (+18), 22 (+16), 24 (+14), 26 (+12)
#3. 20 (+19), 22 (+17), 24 (+15), 26 (+13)

cool down

 

Monday February 9, 2009

Steady state:

40 minutes:
#1.10 min @ 22 for 2 min (+19), 22 for 2 min (+14)
(yes the rate stays the same but the effort must get more intense per stroke.)
REST: 1 minute paddle
#2. 10 minutes: Same
REST: 1 minute paddle
#3. 10 min @ 24 for 2 min (+17), 24 for 2 min (+12)
REST: 1 minute paddle
#4. 10 min: SAME

Friday, February 6, 2009

 

Friday February 6, 2009

Warm up:
1:20 ON
:40 OFF
x 4
#1. at 22 (30 minute pace or +12 over 2K pace
#2. at 24 (5K pace)
#3. at 26 (+4)
#4. at 28 full power at this rate


4 x 4 minutes On
2 minutes OFF

#1 - #3: 22 for 2 minutes (+12), 24 for 2 minutes(+7)
#4, 1 min at 22 (+12), 1 min at 24 (+7), 1 min at 26 (+4), 1 min at 28 (+2 or 2K pace)

5 minute cool down at 24 (+17)

Have a great weekend!!

 

Wednesday February 4, 2009

Middle distance intervals:
10 minute warm-up

15 min piece
5,4,3,2,1@ 20(+19), 22 (+17), 24 (+15), 26 (+13), 28 (+11)

3 min rest

8 min piece
2, 2, 2, 2@ 22 (+15), 24(+13), 26(+11), 28(+9)

4 x 20 strokes ON at 26 FULL PRESSURE (+4)
10 Strokes OFF

Cool Down

 

Monday February 2, 2009

Steady State: 40 miniutes
4, 3, 2, 1 @ 20 (+21), 22(+19), 24(+17), 26 (+15)

Tuesday, January 27, 2009

 

Friday January 30, 2009

Short interval bursts
10 minute warm-up

1:40 ON
:20 OFF (exeptionally light paddle)
x 15 (total of 30 minutes)
@ 26 (+12)

http://www.youtube.com/watch?v=N7Hv7FTRiU8&feature=related

Above is a link to an australian eight doing a start. Look at how they immedietely generate power with the hang and accelerate as the speed of the boat picks up (:33 into the video), then watch how controlled they are when they come off the power and let the boat glide out between strokes.

 

Wednesday January 28, 2009

Middle distance intervals. Strength and velocity per stroke work that will build power and overall aerobic conditioning. These workouts help allow us to develop conditioning where we begin to pull better splits at a lower rate.

12 minutes: (stroke rate/ seconds over 2K pace)
3 min at 20@+19
3 min at 22@+17
3 min at 24@+15
3 min at 26@+13

(3-4 minutes rest)

8 minutes:
2 min at 20@+17
2 min at 22@+15
2 min at 24@+13
2 min at 26@+11

(2-3 minutes rest)

6 minutes:
2 min at 22@+13
2 min at 24@+11
2 min at 26@+9


video

 

Monday January 26, 2009

Steady State: 40 minutes

RATE Pace
18, 20, 22, 24 @ +23, +21, +19, +17 (10 min)
20, 22, 24, 26 @ +21, +19, +17, +15 "
18, 20, 22, 24 @ +23, +21, +19, +17 "
20, 22, 24, 26 @ +21, +19, +17, +15 "


Steady and strong rhythm. Always finding better connection and suspension as you begin the drive.

Wednesday, January 21, 2009

 

Friday January 23, 2009

Warm-up 10 minutes:
5 x 1:20 ON
:40 paddle

2 sets of
500 m ON
1:00 paddle
x 4 with 3 min rest/paddle in between sets

20, 22, 24, 26,(+12, +10, +8, +6)

We start to press a little more effort per stroke while maintaining perfect technique. We maintain the technique and stroke ratio as we lift the rating and endure more fatigue. Focus on controlled recovery and dynamic connection to the wheel at the catch.

 

Wednesday January 21, 2009

10 min warm-up: 4,3,2,1 @ 18, 20, 22, 24

3 x 8 min
3 min rest

#1. 22-24 alternating every 2 min (+19, +17)
#2. 24-26 alternating every 2 min (+17, +15)
#3. 22-24 same as #1.

Cool Down

 

Monday January 19, 2009 (MLK DAY)

40 - 60 min steady state

10 min - 24 - 26 (+19, +17)
10 min - 20 strokes ON, 20 strokes paddle @ 26, 28, 30 (alternating strokes)
10 min - 24-26 (+19, +17)
10 min - 18, 20, 22, 24 (SPM) @ +23, +21, +19, +17

Monday, January 12, 2009

 

Marathon Bar Winter Weight Workout

Many people have inquired about adding weights to their workout regime. While I am a big proponent of weights, I strongly urge you to be careful as it is easy to hurt oneself and consequently lose all what you have gained. What I like about the workout below is that you don't need aa lot of weight to get strong as well as endurance strong. Be sure to do exercises with good technique!!

The Marathon Bar (Weight Circuit Training)
Many of you workout with weights which is great. Weight training can be excellent for gaining overall strength specific to your sport. As helpful as it is, be sure to use proper technique and back off if you feel you have tweaked something. Heavy weights can be good, but again it seems to be the core of most people's injuries.

With that said, I have a great circuit training regime that was developed by the Yale rowing team in the mid to late seventies. It alternates upper body with lower body giving both parts of the body a great strength and endurance workout. I promise you it will get you stronger and fitter for anything.

Take a weight bar of 15-45lbs, etc...without letting go of the bar, go through 10-20 reps of each exercise listed below. The idea is to do as many cycles of all 8 station of exercises (up to 4) as you can without dropping the bar. One can make it more difficult by using heavier weight for more strength training or less reps for endurance.

Below are the different stations:

1. Curls (Upper Body)
2. Squats (Legs)
3. Upright rows
4. One legged lunges
5. Military press
6. Dead lifts
7. Bent over rows
8. Cleans (from a squat to a lift to the chin)

This is an excellent way to keep muscularly strong and incorporate an aerobic element to your weekly workout schedule. I recommend starting with a weight that allows you to get through one rotation and see how you feel. Drop or increase the weight bar as you see fit. You ought to feel your heart at 85%-90% effort at the end of these.

Please post your response to share with the group on how it felt. I'd be interested in knowing your thoughts.
Cheers!

 

Friday January 16, 2009

Steady State: Warm-up

30 threshold minute row. looking to get the most meters in 30 minutes.

 

Wednesday January 14, 2009

10 Minute warm - up steady state

30 minutes: 20 strokes "On" at full pressure at 22 & 24 strokes alternating

 

Monday January 12, 2009

Steady State: 40 - 75 minutes

18-24
4,3,2,1 @ 18, 20, 22, 24

Pace: 23", 21", 19", 17"

Working on moving the "lever" with the legs while keeping good long reach. Building the aerobic base while "activating" the large muscle groups.

Tuesday, January 6, 2009

 

Friday January 9, 2009

Warm-up: (2,500m)
1,000 @ 18 (+20)
750 @ 20 (+18)
500 @ 22 (+16)
250 @ 24 (+14)

2,500 x 2
5 min paddle

1,000 @ 18 (+16)
750 @ 20 (+14)
500 @ 22 (+12)
250 @ 24 (+10)

 

Wednesday January 7, 2009

Short intense bursts at low rating. This is a substitute for steady state. We will apply short full pressure repeats with adequate rest. The focus is on effective power application with a short rest. The idea is to mentally and physically rehearse how the body is to effectively deliver a high amount of power at a low rate.

Warm-up: (10 minutes)
5 x 1:20 ON
:40 seconds OFF (skill and drill on the rest)

Workout: (30 minutes)
20 strokes ON
10 strokes OFF
Rate: 20,22,24

 

Monday January 5, 2009

Steady state 40' - 60' minutes

4, 3, 2, 1 @ 18, 20, 22, 24 x
x 3

4, 3, 2, 1 @ 20, 22, 24, 26 x
1

each segment of 4,3,2,1 = 10 minutes

Be sure to stay long and strong. This workout helps with repetition and technique. Be sure to stay focused on the "lift" with the legs and the "hang" so that you feel the "suspension" of the body off the seat as you push the legs off the foot stretchers.

This is a low to medium intensity to help establish an aerobic base to our training.

Wednesday, December 10, 2008

 

Friday December 19, 2008

We should all feel rested and ready to crank.
Nice steady state warm up with Race pace Warm up

2K max piece

cool down steady state

Whoever can't make this Friday can do it on Monday, or whenever you can next make practice. It is important to do it so you know where you stand in relation to your past and present fitness as well as for reference to all your future training. You've done all this work, now let's crank it out and see what you can do!!

 

Wednesday December 17, 2008

This is our last class with the pre-race taper...
Steady state & Race Warm-up


1 x 500m

1 x 250m

at pace

Steady State cool down, row well and confident. Stretch it out.

Take THURSDAY off and just stretch, hydrate and go about your day. Enjoy your health and well being. If you decide to do something, make it a light warm-up and peddle, run bike for 10-15 minutes withaa light sweat nothing more. Rest and relax.

 

Monday December 15, 2008

Race Warm up

1 x 1,000 m at 2K pace
1 x 500 at -1", or -2"

Rest 5 minutes

Cool down steady state

 

Friday December 12

Race Warm up

3 x 2' ON
Pace: +1 - 0"
20" seconds rest


Cool Down steady state

 

Wednesday December 10, 2008

Race Warm up

6 x 500 meters

4 of them should be at race pace (the pace you want to hold for the 2K)

last 2 will be faster than race pace

3:30 rest in between 500's

cool down

Monday, December 8, 2008

 

Monday December 8, 2008

Steady State: 40-70 minutes

Long slow distance:
4, 3, 2 ,1 @18 (+23), 20 (+21), 22(+19), 24(+17)
(over 2k pace)

Monday, December 1, 2008

 

Friday December 5, 2008

Today is a performance day to find out our 2k paces

10-15 min race warm up

4 x 500 m
90 seconds rest

you will race all 500's as fast as you can. The trick is to make all of them fast aas you can not fatigue drastically on the 3rd and 4th piece. All need to be as consistent as possible and treat it like the race...meaning the 1st one is a start off the line, the middle 2 are consistent, and the last is the sprint to the finish. Afterward we will add 2 seconds your average split for all 4 500's. That should be your 2K split when we do the 2K.

 

Wednesday December 3, 2008

Race Warm Up: 10min

3 x 1,000 m
Pace: +2 to +3
rest 5-7 min

cool down

 

December 1, 2008

Steady State: 40-70 minutes

Long slow distance:
4, 3, 2 ,1 @18 (+23), 20 (+21), 22(+19), 24(+17)
(over 2k pace)

Wednesday, November 26, 2008

 

Wednesday November 26, 2008

Long interval pieces in preparation for 2K race
Warm-Up - 10 minutes

2 x 2,000m
750/500/500/250
26/28/30/32

#1)+10/+8/+6/+4
#2)+8/+6/+4/+2

rest 4-5" between sets

 

Monday November 24, 2008

Steady State
40-60 min

4,3,2,1 @ 18, 20, 22, 24 x 3
Pace +17, +15, +13, +11 (over 5K pace)

10 minutes @ 10 strokes ON, 10 OFF at 30 spm and Full Pressure


Long and strong. Looking to focus on transfering the energy from the legs and hips into the lower and upper back and finally back swing and arms. Lower intensity will allow for better concentration. Keep the focus and rhythm.

Friday, November 21, 2008

 

Friday November 21, 2008

Race Warm-up - 10-12 minutes

4 x 2'
Rest 1' 30"

Pace: +1 to +2

Performance pieces. These need to be focused and intense. You don't need to do a lot of these asa long as you are on pace and execute quality. That means to stay long and be patient as you approach the catch, and really connect immedietely. Avoid slippage (but moving on the drive without feeling immediate resistance through the upper body).

Cool Down steady state

Wednesday, November 19, 2008

 

Wednesday November 19, 2008

Long interval pieces in preparation for 2K race
Warm-Up - 10 minutes

2 x 2,000m
750/500/500/250
26/28/30/32

#1)+10/+8/+6/+4
#2)+8/+6/+4/+2

rest 7" between sets

Cool Down

This is a hard training day, so train hard today.

Monday, November 17, 2008

 

Monday November 17, 2008

Steady State
40-60 min

4,3,2,1 @ 18, 20, 22, 24 x 3
Pace +17, +15, +13, +11 (over 5K pace)

10 minutes @ 10 strokes ON, 10 OFF at 30 spm and Full Pressure


Long and strong. Looking to focus on transfering the energy from the legs and hips into the lower and upper back and finally back swing and arms. Lower intensity will allow for better concentration. Keep the focus and rhythm.

Friday, November 14, 2008

 

Friday November 14, 2008

Warm - up 10 minutes

10 ON 10 OFF x 5 at race pace

2 Series of: 3 x 2' (2 min rest)
(5 min rest between sets)
Pace: +2 (2k pace)

Cool Down

Working our systems at almost 2K effort for 2 min bursts with equal rest. Looking to focus on almost 100% output with a little reserve

Tuesday, November 11, 2008

 

Wednesday November 12, 2008

Quick Warm-up 5-10 minutes
3 x 2,500m

1000/750/500/250
24, 26, 28, 30

#1 +12, +10, +8, +6 (over 2k pace)
#2 +10, +8, +6, +4 (over 2k pace)
#3 +12, +8, +6, +4 (over 2k pace)

rest 5' between sets

 

Monday November 10, 2008

Steady State
40-60 min

4,3,2,1 @ 18, 20, 22, 24 x 3
Pace +17, +15, +13, +11 (over 5K pace)

10 minutes @ 10 strokes ON, 10 OFF at 30 spm and Full Pressure

Friday, November 7, 2008

 

Friday November 7, 2008

Race Prep Workout.
We will begin to ramp up the power and wattage by experimenting with some high intensity pieces.

Warm-up 10-15 minutes

3 x 2'
2' OFF
Pace: +2 (of 2K goal)

Rate: 30

Cool Down steady state 5'

Monday, November 3, 2008

 

Wednesday November 5, 2008

Provided you haven't fled to Canada, the workout will be...

2 x 2,500

1000/750/500/250
24, 26, 28, 30
#1 +12, +10, +8, +6 (2k pace)
#2 +10, +8, +6, +4 (2k pace)

rest 5' between sets

 

Monday November 3, 2008

Steady State with a series of bursts.

40'-60' minutes

3' at 20 (+15-+17), 1' at 26 (+7-+9) x 5

3' at 22 (+13- +15), 1' at 28 (+5-+7) x 5

Cool Down

The steady state part should feel relaxed and be a recovery row and help with technique. The up tempo segments are to increase heart rate for a short period of time and force you to keep the technique as you apply yourself with more power.

Friday, October 31, 2008

 

Friday October 31, 2008

Happy Halloween!

Warm-up: 5-10 minutes
with in the warm-up incorporate low but high intensity strokes.
E.g.: 20 strokes at 18, 15 at 20, 15 at 22, 10 at 24, 10 at 26 alll at full power.

Workout: 3 x 1,000 with 2:30 minutes rest
Pace: Full Pressure
#1. 250 at 18, 250 at 20, 250 at 22, 250 at 24
#2. 250 at 20, 250 at 22, 250 at 24, 250 at 26
#3. 250 at 18, 250 at 20, 250 at 22, 250 at 24

4 x 500 with 1:30
#1. 250 at 26, 250 at 28
#2. 250 at 28, 250 at 30
#3. 250 at 30, 250 at 32
#4. 250 at 26, 250 at 28

cool down

Monday, October 27, 2008

 

Wednesday October 29, 2008

3 x 1,500 meters
2:30 minutes rest
#1 & #3
500 at 22 (+4)
500 at 24 (+2)
500 at 26 (5k pace)
#2
500 at 22 (+2)
500 at 24 (5k pace)
500 at 26 (-2)

Pace: (+)over 5K pace

 

Monday October 27, 2008

Workout 40'-60' steady state

Class workout:
40'
#1. 10 min - 18, 20, 22, 24 (+17, +15, +13, +11 (over 5k pace)
#2. 10 min - Alternate rate between 22 - 26 every 2 min x 5
#3. 10 min - 20, 22, 24, 26 (+15, +13, +11, +9 (over 5K pace)
#4. 10 min - 10 strokes ON at 28 (5k pace or better) 10 strokes Paddle

All we have time for is 40 min in class but I recommend 60-70min if you have the training time. Steadyy state for 3x a week through the winter is excellent base training. So when in doubt, steady state.

Friday, October 24, 2008

 

Friday October 24, 2008

Warm-Up 10 minutes...steady state coupled with some hard strokes to get the heart rate and power up to high intensity.

Workout: Stroke Rate Ladder
40 on, 10 Off, 30 on, 10 off, etc...FULL PRESSURE

Rate: 18, 20, 22, 24, 26
Strokes: 40, 30, 20, 10, 5 (with 10 strokes off in between)
x 3

3 x 20 strokes at 28

Looking to generate FULL pressure at the low raates to increase fire power. With this effort you should experience both muscle fatigue and an element of cardio vascular fatigue. The point is to train the body to produce a lot of velocity per stroke so that when we begin to train at higher rates, the power will be there.

Wednesday, October 22, 2008

 

Wednesday October 21, 2008

3 x 1,500 meters
2:30 minutes rest
#1 & #3
500 at 22 (+4)
500 at 24 (+2)
500 at 26 (5k pace)
#2
500 at 22 (+2)
500 at 24 (5k pace)
500 at 26 (-2)

Pace: (+)over 5K pace

 

Monday October 19, 2008

Workout 40'-60' steady state

Class workout:
40'
#1. 10 min - 18, 20, 22, 24 (+17, +15, +13, +11 (over 5k pace)
#2. 10 min - Alternate rate between 22 - 26 every 2 min x 5
#3. 10 min - 20, 22, 24, 26 (+15, +13, +11, +9 (over 5K pace)
#4. 10 min - 10 strokes ON at 28 (5k pace or better) 10 strokes Paddle

Cool Down

Monday, October 6, 2008

 

Friday's Workout for October 10, 2008

Warm-up 10 min

1:40 ON
:20 OFF x 10
rate: 26
Pace: 5K (+6)

1:00 ON
:30 OFF x 5
rate: 30
pace: 5K (-2 to -3)

Cool Down

 

Wednesday Workout- October 8, 2008

Warm - up:
10 minutes:

3 x 1,500
2:15 minutes rest
#1 & #3
500 at 22 (+6)
500 at 24 (+4)
500 at 26 (+2)
#2
500 at 22 (+4)
500 at 24 (+2)
500 at 26 (5k)

Pace: (+)over 5K pace

 

Monday Workout for October 6, 2008

Steady state with acceleration bursts

40 min total

20 min at:
18,20,22,24 @ +17, +15, +13, +11

10 min at:
22 @ +13, every 2 minutes accelerate stroke up to 2K (-6-to-7 of 5K) pace for 10 strokes then back down to 22 @ +13 pace.

Last 10 min
10 ON, 10 OFF full pressure

Cool Down

Monday, September 29, 2008

 

Friday October 3, 2008

2 min ON
1 min OFF
x 10
Pace: 5K +2
Rate: 26-28
1st 5 sets at a 26 +2
2nd 5 sets at a 28 5k pace

 

Wednesday October 1, 2008

Warm - up:
10 minutes:

3 x 1,500
2:45 minutes rest
#1 & #3
500 at 22 (+6)
500 at 24 (+4)
500 at 26 (+2)
#2
500 at 22 (+4)
500 at 24 (+2)
500 at 26 (5k)

Pace: (+)over 5K pace

 

Monday September 29, 2008

Steady State Day 40'-60' minutes (if you have the time)

4', 3', 2', 1' @ 18, 22, 24, 26

+23, +21, +19, +17 = PACE (2K pace)

Tuesday, September 23, 2008

 

Friday September 26, 2008

Warm-up 10 minutes...skill and drill

2 min ON
1 min OFF
x 10
Pace: 5K -2
Rate: 28

Paddle 3-4 minutes

1 min ON
1 min OFF
x10
Pace: 2K +2
Rate: 30

 

Wednesday September 24, 2008

Warm - up:
10 minutes: 20, 22, 24, 26 at 3/4 pressure

3-4 x 1,500
3 minutes rest

500 at 22 (+6)
500 at 24 (+4)
500 at 26 (+2)

Pace: (+)over 5K pace

This workout is designed to keep the effort near the 5K effort and focus on short concentrated efforts. Focus is on technique as the body begins to feel bouts of fatigue in small doses. Keep long and strong and relaxed on the recovery. Focus on relaxing on the recovery after a dynamic acceleration.

 

Monday September 22, 2008

45-75 min Steady State

Rates: 18, 20, 22, 24
Pace: +17, +15, +13, +11 (over 5K pace)
Pace: +23, +21, +19, +17 (over 2k pace)

The last 10 minutes of the workout can be 10 strokes ON, 10 strokes OFF at 28 (no higher) at FULL pressure. Try to reach 2k pace or better for each of these.

Friday, September 19, 2008

 

NYT Article on Rower's hearts

http://www.nytimes.com/2008/07/07/health/07hearts.html?_r=1&scp=1&sq=big%20hearts%20for%20rowers%20in%20fitness&st=cse&oref=slogin

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