Row Indoors: Train for Life

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.

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

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.

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.

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

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

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!

Steady State: Warm-up

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

10 Minute warm - up steady state

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

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.

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)

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

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.