Row Indoors: Train for Life

Wednesday, July 1, 2009

2009-06-29T10:39:00.000-07:00

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

2009-06-29T10:35:00.000-07:00

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

2009-06-29T10:30:00.000-07:00

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

2009-06-24T10:00:00.000-07:00

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

2009-06-24T09:57:00.000-07:00

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

2009-06-12T15:01:00.000-07:00

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

2009-06-12T15:00:00.000-07:00

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

Monday June 8, 2009

2009-06-07T22:22:00.000-07:00

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

2009-06-07T22:12:00.000-07:00

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

Wednesday June 3, 2009

2009-06-04T13:09:00.001-07:00

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 1st, 2009

2009-06-01T11:04:00.001-07:00

Steady State: 40-60 minutes

Friday May 29, 2009

2009-05-29T09:52:00.000-07:00

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

2009-05-27T09:47:00.001-07:00

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

2009-05-22T10:32:00.000-07:00

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

2009-05-20T10:38:00.000-07:00

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

2009-05-18T10:31:00.000-07:00

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

2009-05-18T10:28:00.000-07:00

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

2009-05-18T10:23:00.000-07:00

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

2009-05-11T09:23:00.000-07:00

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

2009-05-06T14:44:00.000-07:00

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

2009-05-06T14:42:00.001-07:00

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

2009-05-06T14:39:00.000-07:00

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

2009-04-29T14:05:00.000-07:00

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

2009-04-27T13:54:00.000-07:00

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

2009-04-27T10:39:00.000-07:00

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!