TRAINING

Rowing

Suggested Weekly Rowing Information WEEKLY PRACTICE GUIDE this contains suggested workouts. Click on the link for suggested workouts. This page will have a two week guide along with a training log that you can download.

The information below will help you to understand training on the erg and in the weight room.

The PLAN

DYiPS

DEVELOPING YOUTH in PERFORMANCE SPORTS

DOVE ROWING

WINTER TRAINING INFORMATION

Rowers,

The information provided here will help you understand where we are and where we are going.

Training is essential for success. Preparation is key to any endeavor. You better take some satisfaction in practice because we spend many more hours doing routine things than we do racing. This will pay off on race day because you have been putting money in the bank. Now you can begin to take some of it out on race day. There is just no substitute for hard work and preparation.

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.

Keep up the hard work and keep that positive attitude.

"Being inspired is fine for a week, and being motivated might work for a month or so.

But to make a commitment to change, you need dedication.

Workout Guidelines:

This is an attempt to give an overview of the basic training categories. The processes are more complex than presented here, but this is sufficient to understand the workouts. For example, there is Recovery Steady State at 135-150 HR where we do much of our drillwork, there is Firm Steady State at 150-160 HR and there is Power Steady State at 18-22 spm going for maximum meters. For AT work, there are 10K's, 2x7500m and the more intense 4x3k. At Max HR, there are 1500m pieces and 30 stroke bursts performed at a speed faster than our current race pace. To be a successful oarsman, you must understand how these concepts pertain to a 220-250 stroke 2k race. While we train these energy systems differently, all of them are active during a race. Remember though, workouts on paper don't make boats go fast...motivated, driven people do.

Steady State

HR 135-160

Stroke Rate: 14-20

Steady State is the foundation of all sound training. Physiologically, steady state prepares your body to handle the hard work that comes later in the year. It creates more capillaries and mitochondria, strengthens connective tissue (ligaments/tendons) and your immune system. Steady State also accelerates you ability to recover; this is important during winter training, but also between heats and finals in the spring. In addition, the effects of steady state are cumulative and make positive, lasting changes to your body composition. Cool. It develops the ability to focus for a long period of time, which helps your studies as well. Mentally, steady state allows you to work on your power-per-stroke, blade work, balance, rhythm and run without distractions. While a high volume of steady state doesn't produce speed early in the year, your peak speed at Midwest and St. Cats will be faster than teams who don't have a deep base. Very Cool. It's like money that you invest wisely - the delayed rewards are greater than the initial investment. Build the heft in you knife now and we'll sharpen it in the Spring.

Anaerobic Threshold (AT)

HR 175-185

Stroke Rate: 22-24-26

AT is the middle step between steady state and race pace - this is the work that makes you fast. AT builds a powerful aerobic engine by significantly increasing your aerobic capacity at the cardiovascular and muscular levels. In short, AT trains you to sue a larger portion of your VO2 Max. It gradually turns your 4-cylinder aerobic system into an efficient, powerful 8-cylinder engine. What we call AT is really your lactate threshold. This is the point at which your body recycles lactate at the same rate it is being produced (a little faster than your 6k average split). At this point, you are at your highest level of output possible before the negative effects of lactate buildup diminish the returns of your efforts. As rowers we know the effects of lactic acid; like any acid, it burns. Solid AT work also trains you muscles to process higher lactate levels by diffusing it to fibers that aren't propelling the boat (this is another benefit of cross-training). Essentially, AT delays lactic acid burnout. For this reason, AT is the most important type of training for rowing. These workouts require discipline, focus and toughness. This is meaty work; do it honestly and you'll be stronger for it.

Long Interval

HR 175-190

Stroke Rate: 24-26-28

This is an in-between area pieces range from 8-12 minutes. Repeats of 1500, 2000 or 25000 meters. Focus is on speed with some endurance.

Max VO2

HR 185-Max

Stroke Rate: 30+

This is your race pace work. You'll do a combination of 1-5 minute pieces and to build quickness, some short bursts of 10-30 strokes. These workouts use your total lung capacity and train your heart to pump a high volume of blood in a short amount of time. During these workouts, your body overloads with lactate and is forced to adapt by buffering lactate and diffusing it to adjacent fibers. Your body learns to produce a large volume of lactate without affecting blood pH. Essentially, your body neutralizes lactate. These workouts prepare you for the higher cadences of racing by forcing you to execute good strokes quickly and explosively. Because an excessive amount of this work is counter-productive, you'll do very little Max VO2 work during the winter, but more in the spring. If you have developed a strong aerobic base with sound technique and built your 8 cylinders AT engine, it takes only 5-6 weeks to build to your maximum speed. These workouts replicate the last 1000 and 500 meters of the race, where the will to win must overcome other factors.

Flexibility

To be fast, you need a greater range of motion than a long rowing stoke. Stretching after a warm-up and before a workout prevents injury. Stretching after a workout improves mobility. Both back problems, strength deficiencies and technical problems have their root in a lack of flexibility. If you are flexible, it is very easy to make technical improvements. Flexibility is free speed; for comparatively little effort you increase your ability and effectiveness. And remember, a long relaxed muscle is more powerful than a tight one-every time. At a minimum, perform these stretches before and after each workout.

• Lunge (Hams, Glutes, Hip Flexor)

• Pigeon (Glutes, Hips, IT band)

• Cat/Cobra/Cat/Cobra

• Partner Hamstring

• Calves/Achilles

• Roll out backs

• Look-away

• Squat

• Lats

• Quads

• Partner Back Roll/Hamstring

• Trapezius stretch (upper & middle)

• Shoulder swings (upright & hanging forward0

• Touch your toes and roll spine up s-l-o-w-l-y

Sleep : It has been a long fall. Use the holiday time to get rest and sleep. Go to bed and set yourself up to do the physical work needed to develop as an oarsman.

Stretch : As you change the demands on your body from one sport to the next, you need to keep flexible. It you let yourself get tight you risk injury and limit your training. Try to tap the cage with compression, keeping your heels down. If this is difficult try to stretch more- you'll get there.

Be Consistent : Don't worry about producing as awesome workout, once. At this point you need to begin to accumulate miles, meters and quality repetitions. If you do this, performance will improve. PERSISTENCE, PATIENCE AND POWER.

Example Erging

Base Workouts: Three non-consecutive days (ie. Mon. Wed. Fri. or Tues. Thurs. Sat.) Rates are low to build length and POWER. Accelerate your leg drive; unroll the back against your legs and HANG, HANG, HANG with your arms. Try not to use them! Long recovery with relaxed hamstrings.

2-3 x 3-4000m @ 20-24 spm. The focus of this workout is to work on length, rhythm, and efficiency. Try to row even, consistent splits. Try to tap the cage using compression: heels to wheels, hips to ankles, etc. 4-7' rest.

4-5 x 1500-2000m @ 26-28 spm The focus of this work is to practice the tempo and intensity of your 6000m tests. Row these pieces at your 60000m goal split. 5-8' rest.

8 x 500m @ 30+ spm The focus is on pure speed. You should be working at you 2K av. Split or faster. Maintain high intensity. Keep this to only one day per week.

1 x 8-10,000m @ 18-22 spm The focus of this workout is the same as the first (length, rhythm, and efficiency). Try to row very even splits, similar to your 3 x 4,000m, even though you are at a lower cadence.

Work with a partner!

Example of some erg pieces:

Steady state (between 45-60 minutes), SR 14-20

15' = 4'-3'-2'-1', SR 18-20-22-24 ( or AT) 4' by sixes, rotate every minute, SR 24, then 90" all 8 full pressure; or 8', increasing SR every 2'

4' on, 1' off, SR 22-24, good pressure

90" on, 30" off, SR 22-24, good pressure

25 strokes on, 8 strokes off, SR 22-24, good pressure

Running

You should get in the habit of running each day. It is a good safe way to warm up and get loose while adding to your overall fitness. Start with short distances (10-15'). Extend this as the winter progresses.

Stairs

Start now, with 5-10' as interval. Build volume as you go forward. Focus on speed going up: do not skip steps or hurry coming down - the work is on the upward part of the circuit.

Cross-Training

Swim (when you can), x-country ski (if there is snow), bike (outside, weather permitting), play basketball, whatever. You need to get a lot of cardiovascular work in- use all the resources you have.

Weights

You should get into a grogram that includes squats, cleans, deadlift, bench press, bench row and ab work. If you are unfamiliar with these exercises, please review them with someone who knows. The focus of this work should be four sets of 8-12 repetitions with good attention to form and execution. When you can do four sets of 12, increase the weight. Doing the work correctly is crucial t improving performance on the water.

KEEP A LOG OF YOUR WORK. Your improvement and enjoyment of rowing is the number one goal.

Rowing is a sport for dreamers. As long as you put in the work you can own the dream. But when the work ends, the dream disappears. Jim Dietz US Junior Sculler 1967-Gold Medalist. US Single Sculler 1970-76, US Double Scull 1977

Setting the drag factor:

Resistance settings on the erg - not reliable

Proximity to walls and other ergs

Machine variation

Cleanliness of vent

Atmospheric conditions

Measures how much the erg wheel slows down between strokes.

Faster boat = quicker drives = lower drag factor = fast 8+

Adjusting Drag on the PM2

• Press On/Off button

• Simultaneously press "rest" and "ok"

• "drag" should appear in the bottom right box

While rowing, raise and lower the fan vent setting to adjust the drag factor

Adjusting Drag on the PM3

• Press Menu/Back button

• Press indicated Button #5 labeled as "More Options"

• Press indicated Button #1 it should be labeled as "Display Drag Factor"

While rowing, raise and lower the fan vent setting to adjust the drag factor

STRENGTH EXERCISES

FREE WEIGHTS

Barbell Deadlift

Instructions

Preparation

With feet flat beneath bar squat down and grasp bar with a shoulder width or slightly wider over hand or mixed grip.

Execution

Lift bar by extending hips and knees to full extension. Pull shoulders back at top of lift if rounded. Return and repeat.

Comments

Throughout lift keep hips low, shoulders high, arms and back straight. Keep bar close to body to improve mechanical leverage.

Clean

Instructions

Preparation

Stand over the barbell with the balls of the feet positioned under the bar slightly wider apart than hip width. Squat down and grip the bar with an over hand grip slightly wider than shoulder width. Position the shoulders over the bar with the back arched tightly. Arms are straight with elbows pointed along the bar.

Execution

Pull the bar up off the floor by extending the hips and knees. As the bar reaches the knees vigorously raise the shoulders while keeping the barbell close to the thighs. When the barbell passes mid-thigh, allow it to contact the thighs. Jump upward extending the body. Shrug the shoulders and pull the barbell upward with the arms allowing the elbows to flex out to the sides, keeping the bar close to the body. Aggressively pull the body under the bar, rotating the elbows around the bar. Catch the bar on the shoulders while moving into a squat position. Hitting the bottom of the squat, stand up immediately.

Return

Bend knees slightly and lower barbell to mid-thigh position. Slowly lower bar with taut lower back and trunk close to vertical.

Comments

Do not jerk the weight from the floor; arise steadily then accelerate. In the clean, the barbell is lifted from the floor to the shoulders. The lift is complete when the feet are in line and the bar is under control.

SQUAT

Instructions

Preparation

From a rack with barbell upper chest height, position barbell on the back of the shoulders and grasp bar to sides. Dismount bar from rack.

Execution

Descend until knees and hips are fully bent. Extend knees and hips until legs are straight. Return and repeat.

Comments

Keep head forward, back straight and feet flat on the floor; equal distribution of weight through fore foot and heel . Hip and ankle flexibility is important for both execution and safety in this movement. Certain knee and low back problems maybe aggravated by this exercise.

Sled 45° Leg Press

Instructions

Preparation

Sit on machine with back on padded support. Place feet on platform. Extend hips and knees. Release dock lever and grasp handles to sides.

Execution

Lower sled by flexing hips and knees until knees are just short of complete flexion. Return by extending knees and hips. Repeat.

Comments

Adjust safety brace and back support to accommodate near full range of motion without forcing hips to bend at waist. Keep knees pointed same directions as feet. Do not allow heels to rise off of platform, pushing with both heel and forefoot.

Push Press

Instructions

Preparation

Grasp barbell from rack or clean barbell from floor with overhand grip, slightly wider than shoulder width. Position bar chest high with torso tight. Retract head back.

Execution (Jerk)

Dip the body by bending the knees, hips and ankles slightly. Explosively drive upward with the legs, driving the barbell up off the shoulders, vigorously extending arms overhead. Return to shoulders and repeat.

Comments: None