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TRAINING

PRACTICE GUIDE

Athletes should record as much data as they can, this will tell them what occurred during their workout sessions.   To make progress, it is necessary to monitor progress and keep records of workouts.   Keep notes and any information that might be useful.   This might include notes about your diet, sleep, emotions, etc. I also recommend getting a heart rate monitor. You MUST keep a training log!

Suggested Training Log Sheet Weekly Training Log

The good news is we have an indoor location, ...

LOCATION
We will be using the Leslie Park Golf Course Clubhouse. This is on Traver Rd, which can be accessed from Barton Dr between Pontiac and Plymouth, or near the intersection of Plymouth and Maiden Lane at the base of Pontiac, near a certain restaurant of some repute. A nifty map is attached.

FEES
Fees for winter training will be $110 for the full three months, and are now payable to Pioneer Rowing Club. There will be a drop box at the clubhouse for collection. Let's say they're due by FRIDAY, Dec 7. For anyone starting up after that they’ll be due when you show up the first time.

SCHEDULE
Because we’re limited to just 11 ergs (and despite my best efforts to entice the other clubs to join in), we will have to run designated shifts of rowers. The first week will probably be spent sorting out the numbers, so please be patient as we juggle this, but preliminarily we will attend thus:

Nv-JV Girls: M, W 4-4:55pm, Sa 12-1pm
VR-JV Girls: M, W 4:55-5:50pm, Sa 10-11am
Nv-JV Boys: Tu, Th 4-5pm, Sa 1-2pm
VR-JV Boys: Tu, TH 5-6pm, Sa 11-12pm
Fridays will be relay races open to all, 4-5:30

I think this works out to about $3.00 per session. We will try to work with you on arrangements. Commit or find yourself wondering why you are being beat by crews that have committed to winning over the winter.

Coaches Blog:

Weekly Practice Guide

Week of:  

Focus:

Specific Preparation

Suggested Workouts:

Suggested Training: STRENGTH DAYS

Warm up for 9-10'. If you are erging do this at a 14/-16/.

Work on Core and Strength Exercises.   3-5 Sets             8-10 Reps ea.

Suggestions:    

Arms Day:   Bench Press, Bent Row, Curls, Back Lat Raise, Shoulder Press (takes about 25'-30')     

Legs Day:   Dead Lift, Squat, Step Up, Clean,Squat Jump (takes about 25'-30')

Full Body Day: THE HOUR OF PAIN see below for description.

Full Body Day: The 6-6 see below for description

Core:  Back Extension, Russian Twist, Raman Sit Up,Side Stabilizer, Plank.

Cool down 9-10'

THE 6-6 is: six of each of the following is one set.

Deadlift

Upright Row

Shoulder Press

Squat

Goodmorning

Bent Row

THE HOUR OF PAIN:

Circuit 1=18' with 2' rest

Drag 10: Arms(1'), Back(1'), Legs(1'), Up Row(1'), Left Leg StepUp(1'), Right Leg StepUp(1')

Repeat 2x

Rest 2' then start Circuit 2

Circuit 2=18' with 2' rest

Squat Jump(1'), Alternate Extension(1'), Sit up(1'), Squat(1'), Russian Twist(1'), Run in Place(1')

Repeat 2x

Rest 2' then start Circuit 3

Circuit 3=18'

Drag 7: 5'@14

Rest 1'

Drag 4: 5'@16

Rest 1'

Drag 1:5'@18

Goals for End of Week: Get stronger, fitter, faster