Daily Training Programme

Fédération Internationale des Sociétés d’AvironInternational Rowing Federation - Daily Training Programme – January 2001

Av. de Cour 135, CP 18, 1000 Lausanne 3, Switzerland Tel. +41-21-617.83.73 Fax +41-21-617.83.75Website: www.worldrowing.com Email: [email protected] 1

FISA Development Programme

Daily Training ProgrammeThor S. Nilsen Development Director

Lausanne, SwitzerlandJanuary 2001


Av. de Cour 135, CP 18, 1000 Lausanne 3, Switzerland Tel. +41-21-617.83.73 Fax +41-21-617.83.75 2Website: www.worldrowing.com Email: [email protected]

Table of Contents

1. How to use this Programme 3

2. Strength Training Instructions 7

3. Daily Training Programme for Clubs or Juniors 16

4. Daily Training Programme for National Teams 28



How to Use this Programme

This manual is intended to serve as a guideline for daily training. Of course, the conditions vary in each countryand this must be taken into account. For example, rowers in Iceland cannot do the same training sessions as therowers in Indonesia. As well, rowers in the Southern Hemisphere often have to have two peaks in their seasons;one for the southern hemisphere championships (typically March or April) and one for the World Championshipswhich are usually in the northern hemisphere in August or September.

Training Phases

The year has been divided into 12 months of training. The first month (month 1) is the month immediately afterthe end of the season. Usually the targeted or peak competition concludes the rowing season. Therefore, month 12should be the peak competition, either the national championships, the regional championship or the WorldChampionships. You should decide on the peak competition for each rower and count backwards to establish thenumber of the relevant months of training. If the World Championships is the peak competition and it is inSeptember, then October is month one.

This programme divides the year into six main phases. They are listed below with their relative aims:

Recovery Period Active recovery Month 1Early Preparation Period General Strength and Endurance Months 2 and 3Preparation Period Maximum Strength and General Endurance Months 4 and 5Pre-Competition Period Maximum Strength and Specific Endurance Months 6 and 7Early Competition Period Specific Endurance and Rowing Technique Months 8 and 9Peak Competition Period Race Preparation and Peak Performance Months 10 thru 12

Yearly Periods:Month 1 Months 2 & 3 Months 4 & 5 Months 6 & 7 Months 8 & 9 Months 10-12TrainingPeriods:RecoveryPeriod

EarlyPreparationPeriod

PreparationPeriod

Pre-CompetitionPeriod

EarlyCompetitionPeriod

PeakCompetitionPeriod

Training Goals:Active Recovery Strength and

GeneralEndurance

MaximumStrength andGeneralEndurance

Basic Enduranceand RowingTechnique

SpecificEndurance andRowingTechnique

PeakRacePreparation



Training Intensity

The intensity of training is expressed in "Heart Rate" with an indicated target zone based on a percentage ofmaximum heart rate. Maximum heart rate is either determined through observation of the athlete in peak exerciseor can be estimated based on 220 minus age. In the programmes a heart rate of 200 is used as the typicalmaximum. Of course, each individual will vary from this slightly. Intensity is also expressed in percentage ofmaximum heart rate (% Max).

Training Effect

All training models presented in the training programmes have a primary intended physiological effect. Thephysiological effects are related to the aerobic and anaerobic energy systems as follows:

Heart rate range Percentage of Maximum HR Physiological Effect

130 to 150 65 to 75 % Utilization (mainly fats)140 to 160 70 to 80 % Utilization 1 (mainly glycogen)160 to 170 80 to 85 % Anaerobic Threshold170 to 190 85 to 95 % TransportationMax Max Anaerobic

In order to get the intended benefits of the training effect, it is recommended that you stay within the target heartrate range.

Indicated Stroke Rate

The stroke rate is closely related to the heart rate, but has its own technical effect. Close to the regatta season, andin the the regatta season, it is important to train in the stroke rate range in which we are supposed to compete.

The single sculls and the eight will use different stroke rates. In the programme the lowest number is the indicationfor the small boats and the higher number is the stroke rate for the fours and eights. Weather conditions must alsobe taken into consideration, for example, a lower stroke rate into a headwind or traveling upstream on a river.

Heavyweights, Lightweights, Men, Women and Juniors

There is, in theory, no differentiation in this programme between these categories of rowers. The differentiation,of course, comes with experience and general conditioning.

Women can use the same training programme as men. Their maximum strength is lower and muscle volume less.However, their adaptation to endurance is as high or higher than men. Scientists, and practical experience indicatesthat women recover more quickly from heavy endurance training than men.



Heavyweights, Lightweights, Men, Women and Juniors (continued)

Lightweights can also follow the same training programme. The only difference comes in weight lifting where werecommend that they stay away from the 60 to 80% of maximum range. This is where muscle hypertrophyoccurs which is probably not desired near to the competition season. This is explained in the Instructions forStrength Training.

Juniors should follow the club training programme as they are most likely new to the sport. Only the exceptionaljunior is recommended to follow the national team programme. Juniors are also advised to stay away frommaximal strength training as their bodies are not yet mature and they are still often learning weight liftingtechnique.

Time Requirement

To follow this programme fully from month one to month twelve, you will need approximately 650 hours ofeffective training. The total number of kilometers on the water is approximately 4,500. An international rowerfrom the former socialist countries rowed up to 1,500 hours per year and between 7,000 and 9,000 kilometers peryear. The average elite rower from western Europe uses approximately 700 to 900 hours per year and rowsbetween 4,500 and 6,000 kilometers.

Reduction of the Programme

School and work problems will inevitably force certain interruptions in following the programme. When reductionof the programme is unavoidable, retain the endurance training wherever possible and give priority to the trainingin the boat.

Terminology

To avoid misunderstandings, the following terms are found in the programme and are defined as follows:

Steady State - Aerobic training with metabolic balance. Energy is covered 100% aerobically or with a small amountof anaerobic capacity involved (without accumulated lactic acid).

Interval - Interval principle: Training with periodic changes between exertion and rest, or between high and lowwork loads (interval work). The various types of interval training can be divided into two categories; short intervaltraining and long interval training. Short interval training involves work periods of up to two minutes and rests thatare so short that oxygen uptake and the pulse rate (in the rest interval) do not decrease appreciably before the startof the next work period.

Long interval training involves work periods from two minutes and up to 10 to 15 minutes, and rest lengths suchthat the work intensity can be maintained approximately constant during each work period.

The short interval is very important during the regatta season to keep a good quantity of training in the right areaof race velocity, and use of the stroke rate appropriate for competition.

Rhythm Variations - Training with a primarily aerobic effect, but also with some input of anaerobic energy. Thetraining gives a good opportunity to control and train the rowing technique in different levels of intensity.

Fartlek - Training according to the interval principle, of relatively long duration (8-12 km), with improvisedalteration between high and low intensity, and with the main purpose of increasing or maintaining aerobicendurance. Gives a good opportunity to control the technique during different levels of intensity.

Model Training - Training that simulates race conditions including "warming up", start proceedings and racetactics. Should be organised with other crews and made as close to regatta conditions as possible.



Speed Training - This term is used to describe of the high intensity training in preparation for regattas (Supercompensation principle). This means mainly overproduction of speed (speed higher than 2,000 meter race speed).This is the only specific anaerobic training in the programme. It also has a technical element and over stimulatesthe muscular contraction velocity.

Warm-up - Warm-up for training involves, first, a short period of jogging to get blood flow into the muscles andfluid into the joints. This is followed by ten to 15 minutes of stretching and then placing the boats on the water torow. Once on the water, partial strokes (quarter slide, half slide, etc.) lead to full slide strokes with varyingdegrees of power to move the body into a training or competition ready mode. Race warm-ups include the aboveplus some practice starts from four up to 30 strokes in order to bring the boat together.

Stretching and Flexibility, and Strength Training are defined in the Instructions for Strength Training sectionstarting on page 7.

Good luck with your training and remember that there is no substitute for quality in training!

Thor S NilsenFISA Development DirectorCommission for Competition Rowing



Strength Training Instructions

Strength training will include four types of training: stretching and slexibility, circuit training using body weight,endurance strength training and maximal strength training.

Stretching and Flexibility

As mentioned on each page of the training programmes, stretching and flexibility exercises are stronglyrecommended before and after each training session. The reasons for this are the following:

• Reduces muscle tension• Helps coordination by allowing for freer and easier movement• Increases range of motion• Prevents injuries such as muscle strains• Prepares muscles for training because it activates the muscle's nerve system• Helps develop body awareness

The correct way to stretch is to slowly move into the stretched position, sustain the stretch for 10 to 30 seconds.No bouncing. Go to the point where you feel a mild tension, and relax as you hold the stretch. Breathing should beslow, rhythmical and under control. Do not hold your breath while stretching. The feeling of tension shouldsubside as you hold the position. If it does not, ease off slightly and find a degree of tension that is comfortable.Then relax for a few seconds.

Now stretch the same muscle or muscle group again. Move a fraction of a centimeter further until you again feel amild tension and hold for another 10 to 30 seconds. Again the tension should diminish, if not, ease off slightly.Please refer to page 12 for the recommended stretching exercises.

Body Weight Circuit Training

A useful supplement to a training session is the body circuit. By using the body's mass as the resistence, you canhave a quick and effective strength training session. The coach should lead the session and rowers should work inpairs at each station around the gymnastics room. The intervals can be by time (for example, 30 seconds work,switch to the partner, 30 seconds rest while the partner works, etc.) or by repetitions counted outloud (forexample, 30 repetitions, switch to the partner, 30 repetitions for the partner). This method of training isparticularly good for young athletes to develop muscle coordination. Please refer to page 13 for the recommendedexercises.

Endurance Strength Training

In months 4 and 5 you will find one endurance strength training session each week. These months are usually thecoldest and darkest months of winter, therefore endurance fitness can also be developed in the weight liftingroom. Muscular Endurance is developed using a lower intensity (40 to 50% of 1 repetition max) and a highnumber of repetitions. The recovery period is relatively short to obtain an optimal circulatory and muscular trainingeffect. The speed of movement is similar to the stroke rate used during rowing endurance outings. A high numberof repetitions (600 to 1100 repetitions) is necessary to obtain an optimal effect. Please refer to page 14 for therecommended exercises, intensities and repetitions.



Maximal Strength Training

General strength is needed in the development of optimal technique and for the creation of the necessaryconditions for improving physical performance levels. Maximal strength is the determining component for peakforce production during the rowing race. Gains in maximal strength need a high intensity programme (80 to 95%),a low number of repetitions, and a relatively high number of sets with a recovery period between each set. Thetotal number of repetitions during one training session varies between 220 and 240. During the first training period(month 2 of the programme) after a rest transition period, the athletes should follow a general strengthprogramme. Three weekly training sessions can prepare the muscles for more specific training components later.In the next months (3, 4 and 5), the programme will alternate between maximal strength and endurance strength.

There is a difference in training modalities between heavy and light weight rowers with respect to maximalstrength training. Lightweight rowers will generally use load intensities between 80 and 95% of 1 rep max.Maximal or near maximal intensities will mainly have an effect upon maximal strength without a significantmuscular hypertrophy. This type of training can avoid too much gain in body weight during the out-of-seasonperiod (see "high pyramid" on page 11). The heavyweight rowers can bring more variety in their programme usingload intensities between 65 and 95% max. When the attention is focused upon muscular hypertrophy, the intensitywill vary between 65 and 75% (see "standard pyramid" on page 11).

In the junior programme, maximal strength training will be realized by strength pyramids between 60 and 80% (see"low pyramid" on page 11). During the first years of training, maximal resistance exercises must be avoided.Experiments have proven that strength gains are difficult to realize before puberty.

Using the Pyramid System

Start each strength training session with a thorough warm-up and stretching session. Strength training should takeplace in groups of two to three. This provides time for rest and stretching while the partner is working.

Start from the bottom of the pyramid and work up to the top. The rest period takes place while the partner doesthe same. The athletes continue with the same exercise until all the given series have been finished.

If available, use a weight lifting belt to provide support to the lower back, especially when using free weights.Always control the technique of the movement to avoid injuries.

Exercises E and F on page 15 do not fit into a "pyramid" programme. Take these two exercises with a load thatcan be repeated 8 to 10 times and maintain 4 to 6 series.

Cool down after training with a thorough stretching and flexibility programme.



Daily Training Programme for Clubs or Juniors

The programme presented here (pages 16 to 27) is intended for juniors 18 years and under as well as club levelrowers. This includes newcomers to the sport of all ages. This is a year round programme which includes dailytraining sessions. Research and experience show that daily, year round training is the best way to improveperformance in endurance sports like rowing. After using this programme for two to four years, the rower will beready to advance to the higher training loads presented in the National team training programme.

During the furst few years of training it is important to emphasize the necessity of daily training and rowing asoften as possible. This programme presents a weekly training schedule for each month of the rowing year. Thetraining week should be repeated each week of the month except in the competition period when a specialprogramme for specific race preparation may be used. This special programme commences 7 to 8 days before theweekend of racing.



National Team Daily Training Programme

The programme presented here (pages 28 to 38) is intended for rowers 19 years of age or older who have beentraining for more than 2 to 4 years. This programme is demanding both in energy output and in time devoted totraining. In months 9, 10, 11, and 12, two training sessions per day are presented. Before starting with thisprogramme, it is important to evaluate the level of motivation of the rower. This programme is appropriate for theathlete who is motivated to compete at the international level and is able to commit to the required energy and time.

This programme, like the club programme, presents a weekly training schedule for each month. In the competitionperiod, a special programme has been included for specific race preparation. This special programme commences7 to 8 days before the weekend of racing.


Daily Training Programme - Club and Juniors Month:

Pulse StrokeDay Programme Recovery Rate % Max Rate Km

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Notes:

Club and JuniorTraining Programme 16


Daily Training Programme - Club and Juniors Month: 1


Month one is the month of active rest following the competition season.Active rest refers to recovery through leisure activities. This willprovide physical and mental relaxation from the prior competition season and allows the athlete, coach and organization to prepare forthe next season.

This period is also an opportunity to review and revise the trainingprogramme of the previous season, if necessary, in conjunctionwith evaluating the achievements of that season and establishingnew training objectives for the next season.

There is also the opportunity to evaluate the health and fitnesslevels of the athlete and procede with any corrective medical interventionsthat may have been delayed during the prior season.

One should also evaluate the rowing stroke used during the previousseason and determine whether any corrections are necessary.The equipment should be carefully inspected and any major repairs or adjustment should be undertaken at this time.

Finally, the athlete has an opportunity to enjoy the feeling of beingfit and to prepare for the start of another year of training.





Monday A) Running 130-150 65-75 6 to 10

B) Introduction to Strength Training (1) - General Strength

Tuesday A) Rowing - Steady State (2) 130-150 65-75 18-20 10 to 12

Wednesday A) Running 130-150 65-75 8 to 10B) Introduction to Strength Training - General Strength

Thursday Free

Friday A) Running 130-150 65-75 8 to 10B) Introduction to Strength Training - General Strength

Saturday A) Rowing - Steady State 130-150 65-75 18-22 12 to 20

Sunday A) Rowing - Steady State 130-150 65-75 18-22 12 to 20

Notes:1) It is important that proper lifting techniques are taught during the introductionto strength training.

2) This period should be used to correct the technique in the boat.To make these corrections, it is necessary that there is close supervision by the coach.

3) Ten to 15 minutes of stretching and flexibility exercises should take place before and aftereach training session.






B) Strength Training - Maximal Strength

Tuesday A) Rowing - Steady State 130-150 65-75 18-22 12 to 16 or Running 130-150 65-75 8 to 12

Wednesday A) Running 130-150 65-75 4 to 6B) Strength Training - Maximal Strength

Thursday A) Rowing - Steady State 130-150 65-75 18-20 10 to 12or Running 130-150 65-75 8 to 12

Friday A) Running 130-150 65-75 4 to 6B) Strength Training - Maximal Strength

Saturday A) Rowing - Steady State2 x 10 km (1) 20'-30' 130-150 65-75 20-22 2 x 10

Sunday A) Rowing - Steady State2 x 10 km (1) 20'-30' 130-150 65-75 20-22 2 x 10

Notes:1) The rest between the 2 x 10 kilometer distances can be taken on landand should include stretching and flexibility exercises.


3) ' = minutes, " = seconds







Tuesday A) Rowing - Steady State 130-150 65-75 18-22 12 to 16or Running 130-150 65-75 8 to 12

Wednesday A) Running 130-150 65-75 4 to 6B) Strength Training - Endurance Strength





Notes:1) The rest between the 2 x 10 kilometer distances can be taken on landand should include stretching and flexibility exercises.







B) Circuit Training - 2 series

Tuesday A) Rowing warm-up(1) 130-150 65-75 18-22 6 to 10B) Strength Training - Maximal Strength

Wednesday A) Running warm-up 130-150 65-75 4 to 6B) Running - "Short Intervals"20"/10" x 10'-12' - 2 times 3'-6' 180-190 90-95 8 to 12C) Circuit Training - 2 series

Thursday A) Rowing warm-up (1) 130-150 65-75 18-22 6 to 10B) Strength Training - Endurance Strength

Friday A) Running warm-up 130-150 65-75 4 to 6B) Running - Intervals3 x 5 min (up hill) or 3'-5' 180-190 90-95 8 to 104 x 1000 m (flat land) 3'-4' 180-190 90-95 8 to 10

Saturday A) Rowing warm-up (1) 130-150 65-75 18-22 6 to 10B) Strength Training - Maximal Strength


Notes:1) If it is not possible to use rowing as a warm-up, you can runfor 25 to 30 minutes at a heart rate of 130 to 150 beats per minute.






Monday A) Rowing - Steady State 130-150 65-75 18-22 16 to 20

Tuesday A) Rowing warm-up(1) 130-150 65-75 18-22 6 to 10B) Strength Training - Maximal Strength

Wednesday A) Running warm-up 130-150 65-75 4 to 6B) Running - "Short Intervals"20"/10" x 10'-12' - 2 series 3'-6' 180-190 90-95 8 to 12C) Circuit Training - 2 series

Thursday A) Rowing - Steady State (2) 2 x 10 km 20'-30' 140-160 70-80 20-22 20


Saturday A) Rowing warm-up (1) 130-150 65-75 18-22 6 to 10B) Strength Training - Maximal Strength



2) The rest between the 2 x 10 kilometer distances can be taken on landand should include stretching and flexibility.






Monday A) Rowing warm-up (1) 130-150 65-75 18-22 6 to 8


Tuesday A) Rowing warm-up 130-150 65-76 18-22 4 to 6B) Rowing - Intervals4 - 6 x 5 minutes 3'-5' 180-190 90-95 26-28 14 to 16

Wednesday A) Running warm-up 130-150 65-75 4 to 6B) Running - Intervals3 x 5 min (up hill) or 3'-5' 180-190 90-95 8 to 104 x 1000 m (flat land) 3'-4' 180-190 90-95 8 to 10C) Circuit Training - 2 series

Thursday A) Rowing - Steady State 130-150 65-75 18-22 16 to 20

Friday A) Rowing warm-up 130-150 65-75 18-22 4 to 6B) Rowing - Intervals6 - 8 x 3 minutes 1'-3' 180-190 90-95 28-30 12 to 14

Saturday A) Rowing warm-up 130-150 65-75 18-22 4 to 6B) Rowing - Rhythm Variations2 - 3 x 4'-3'-2'-1' 8'-10' 180-190 90-95 24-30 12 to 14

Sunday A) Rowing warm-up 130-150 65-75 18-22 4 to 6B) Rowing- Intervals2 - 3 x 12 minutes 6'-8' 170-180 85-90 28-30 12 to 14

Notes:1) If it is not possible to use rowing as a warm-up, you can run for25 to 30 minutes with a heart rate of 130 to 150 beats per minute.




Daily Training Programme - Club and Junior Month: 8





Wednesday A) Rowing warm-up 130-150 65-75 18-22 4 to 6B) Rowing - Short Intervals30 hard/20 easy strokes 8 to 108-10 x each set, 2 series 6'-8' 180-190 90-95 32-36 10 to 12

Thursday A) Rowing - Steady State 130-150 65-75 18-22 16 to 20

Friday A) Rowing warm-up 130-150 65-75 18-22 4 to 6B) Rowing - Intervals5 - 6 x 3 minutes 2'-4' 180-190 90-95 32-34 12 to 14

Saturday A) Rowing warm-up 130-150 65-75 18-22 4 to 6B) Rowing - Rhythm Variations2 - 3 x 3'-2'-1'-1' 6'-8' 170-190 85-95 30-36 10 to 14

Sunday A) Rowing warm-up 130-150 65-75 18-22 4 to 6B) Rowing - Intervals2 x 1500 meters 10'-12' 180-190 90-95 32-34 8 to 10





Daily Training Programme - Club and Junior Month: 9





Wednesday A) Rowing warm-up 130-150 65-75 18-22 4 to 6B) Rowing - Short Intervals30 hard/20 easy strokes 8-10 x each set, 2 series 6'-8' 180-190 90-95 32-36 12 to 14

Thursday A) Rowing warm-up 130-150 65-75 18-22 4 to 6B) Rowing - Rhythm Variations2 - 3 x 4'-3'-2'-1' 8'-10' 180-190 90-95 24-30 12 to 14

Friday A) Rowing warm-up 130-150 65-75 18-22 4 to 6B) Rowing - Rhythm Variations5 - 6 x 1'-1'-1' 4'-6' 180-190 90-95 32-36 12 to 14

Saturday A) Rowing warm-up 130-150 65-75 18-22 4 to 6B) Rowing - Short Intervals17 hard/5 easy strokes 10-12 x each set, 2 series 6'-10' 180-190 90-95 <34> 10 to 12






Daily Training Programme - Club and Junior Months: 10, 11 and 12





Wednesday A) Rowing warm-up 130-150 65-75 18-22 4 to 6B) Rowing - Short Intervals30 hard/15 easy strokes 8-10 x each set, 2 series 6'-8' 180-190 90-95 32-36 12 to 14

Thursday A) Rowing warm-up 130-150 65-75 18-22 4 to 6B) Rowing - Intervals3 - 4 x 5 minutes 4'-6' 180-190 90-95 28-32 14 to 16

Friday A) Rowing warm-up 130-150 65-75 18-22 4 to 6B) Rowing - Rhythm Variations2- 3 x 3'-2'-1'-1' 8'-10' 170-190 85-95 30-36 10 to 14

Saturday A) Rowing warm-up 130-150 65-75 18-22 4 to 6B) Rowing - Short Intervals17 hard/5 easy strokes 15 x each set, 2 series 6'-10' 180-190 90-95 <34> 12 to 14



2) The months 10, 11 and 12 have the same training models. The training sessions will change in competition preparation as explainedin the Special Programme (SP) for super compensation.




Daily Training Programme - Club and Junior Month: Special ProgrammeSuper Compensation


Saturday A) Rowing warm-up 130-150 65-75 18-22 4 to 6B) Rowing - Speed Training4 x 500 meters 2'-3' MAX MAX MAX 6 to 8

2) A) Rowing warm-up 130-150 65-75 18-22 4 to 6B) Rowing - Speed Training2 x 1000 mtrs 4'-6' MAX MAX MAX 6 to 8

Sunday A) Rowing warm-up 130-150 65-75 18-22 4 to 6B) Rowing - Speed Training2 x 1000 mtrs 4'-6' MAX MAX MAX 6 to 8C) Rowing - Steady State 130-150 65-75 18-22 8 to 10


Tuesday A) Rowing warm-up 130-150 65-75 18-22 4 to 6B) Rowing - Intervals2 - 3 x 5 min 4'-6' 180-190 90-95 28-32 8 to 10

Wednesday A) Rowing 130-150 65-75 18-22 4 to 6B) Rowing - Speed Training1 x 1000 m + 1 x 1500 m 8' MAX MAX MAX 6 to 8

Thursday A) Rowing Fartlek (1) 130-180 65-95 18-34 10 to 12

Friday A) Rowing Fartlek (1) 130-180 65-95 18-34 10 to 12

2) A) Rowing Fartlek (1) 130-180 65-95 18-34 10 to 12

Saturday Race

Sunday Race

Notes:1) "Fartlek" is steady training with a variation of rhythm as desired by the rower. For example, steady rowing at 18-22 strokes per minute with increases in speed every 2-3 minutes at maximum effort for 10-15 strokes.




Daily Training Programme - National Team Month:


Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Notes:

National TeamTraining Programme 28


Daily Training Programme - National Team Month: 1Pulse Stroke

Day Programme Recovery Rate % Max Rate Km

Month one is the month of active rest following the competition season.Active rest refers to recovery through leisure activities. This willprovide physical and mental relaxation from the prior competition season

and allows the athlete, coach and organization to prepare forthe next season.

This period is also an opportunity to review and revise the training programme of the previous season, if necessary, in conjunction

with evaluating the achievements of that season and establishingnew training objectives for the next season.

There is also the opportunity to evaluate the health and fitnesslevels of the athlete and procede with any corrective medical interventionsthat may have been delayed during the prior season.

One should also evaluate the rowing stroke used during the previousseason and determine whether any corrections are necessary.The equipment should be carefully inspected and any major repairs or adjustment should be undertaken at this time.

Finally, the athlete has an opportunity to enjoy the feeling of beingfit and to prepare for the start of another year of training.



Daily Training Programme - National Team Month: 2



B) Strength Training - General Strength


Wednesday A) Running 130-150 65-75 6 to 10B) Strength Training - General Strength

Thursday Free

Friday A) Running 130-150 65-75 6 to 10B) Strength Training - General Strength



Notes1) The rest between the 2 x 10 kilometer distances can be taken on landand should include stretching and flexibility exercises.2) Ten to 15 minutes of stretching and flexibility should take place before and aftereach training session.3) ' = seconds, " = minutes.





Monday A) Running warm-up 130-150 65-75 4 to 6



Wednesday A) Running warm-up 130-150 65-75 4 to 6B) Strength Training - Maximal Strength





Notes:1) The rest between the 2 x 10 kilometer distances can be taken on landand should include stretching and flexibility exercises.2) Ten to 15 minutes of stretching and flexibility should take place before and aftereach training session.





Monday A) Running warm-up 130-150 65-75 16 to 20

B) Running - Intervals3 x 12 minutes 4'-6' 170-180 85-90 8 to 12

Tuesday A) Rowing warm-up (1) 130-150 65-75 18-22 8 to 12B) Strength Training - Maximal Strength

Wednesday A) Running warm-up 130-150 65-75 4 to 6B) Running - "Short Intervals"20"/10" x 10'-12' - 2 series 3'-6' 180-190 90-95 8 to 12C) Circuit Training - 2 series

Thursday A) Rowing warm-up (1) 130-150 65-75 18-22 8 to 12B) Strength Training - Endurance Strength


Saturday A) Rowing - Steady State 130-150 65-75 18-22 8 to 12B) Strength Training - Maximal Strength



2) Ten to 15 minutes of stretching and flexibility should take place before and aftereach training session.





Monday A) Running warm-up 130-150 65-75 18-22 4 to 6

B) Running - Intervals3 x 12 minutes 4'-6' 170-180 85-90 8 to 12

Tuesday A) Rowing warm-up (1) 130-150 65-75 18-22 8 to 12B) Strength Training - Endurance Strength

Wednesday A) Running warm-up 130-150 65-75 4 to 6B) Running - Intervals3 x 5 min (up hill) or 3'-6' 180-190 90-95 8 to 104 x 1000 m (flat land) 3'-4' 180-190 90-95 8 to 10C) Circuit Training 2 series

Thursday A) Rowing - Steady State 2 x 10 km (2) 20'-30' 140-160 70-80 20-22 20

Friday A) Running warm-up 130-150 65-75 4 to 6B) Running - "Short Intervals"20"/10" x 10'-12' - 2 series 3'-6' 180-190 90-95 8 to 12C) Strength Training - Maximal Strength

Saturday A) Rowing - Steady State 130-150 65-75 18-22 16 to 20


Notes1) If it is not possible to use rowing as a warm-up, you can runfor 25 to 30 minutes at a heart rate of 130 to 150 beats per minute.2) The rest between the 2 x 10 kilometer distances can be taken on landand should include stretching and flexibility.3) Ten to 15 minutes of stretching and flexibility should take place before and aftereach training session.








Wednesday A) Rowing warm-up 130-150 65-75 18-22 4 to 6B) Rowing - Intervals3 - 4 x 10 minutes 8'-10' 170-180 85-90 26-28 12 to 16

Thursday A) Rowing warm-up 130-150 65-75 18-22 4 to 6B) Rowing - Rhythm Variations3 x 4'-3'-2'-1' 8'-10' 160-190 80-95 24-30 12 to 14

Friday A) Rowing warm-up 130-150 65-75 18-22 4 to 6B) Rowing - Intervals8 x 3 minutes 1'-3' 180-190 90-95 28-30 14 to 16

Saturday A) Rowing warm-up 130-150 65-75 18-22 4 to 6B) Rowing - Muscle fibre recruitment30'+25'+20' at 24, 26 and 28 spm 170-180 85-90 24-28 16 to 20

Sunday A) Rowing warm-up 130-150 65-75 18-22 4 to 6B) Rowing - Intervals3 x 2000 meters 4'-6' 175-185 <90%> 25-27 10 to 12

Notes:1) Ten to 15 minutes of stretching and flexibility should take place before and aftereach training session.2) spm = strokes per minute







Tuesday A) Rowing warm-up 130-150 65-76 18-22 4 to 6B) Rowing - Intervals4 x 5 minutes 4'-6' 180-190 90-95 28-30 12 to 14

Wednesday A) Rowing warm-up 130-150 65-75 18-22 4 to 6B) Rowing - Short Intervals30 hard/20 easy strokes 8 to 1010-12 x per set, 2 series 6'-8' 180-190 90-95 32-36 12 to 16

Thursday A) Rowing warm-up 130-150 65-75 18-22 4 to 6B) Rowing - Rhythm Variations3 x 4'-3'-2'-1' 8'-10' 160-190 80-95 26-32 14 to 16

Friday A) Rowing warm-up 130-150 65-75 18-22 4 to 6B) Rowing - Intervals8 x 3 minutes 2'-4' 180-190 90-95 32-34 14 to 18

Saturday A) Rowing warm-up 130-150 65-75 18-22 4 to 6B) Rowing - Rhythm Variations4 x 3'-2'-1'-1' 8'-10' 170-190 85-95 30-36 12 to 16

Sunday A) Rowing warm-up 130-150 65-75 18-22 4 to 6B) Rowing - Model Training2 x 2000 meters 10'-15' 180-190 90-95 32-34 8 to 10

Notes:1) Ten to 15 minutes of stretching and flexibility should take place before and aftereach training session.







Tuesday A) Rowing warm-up 130-150 65-76 18-22 4 to 6B) Rowing - Intervals4 x 5 minutes 4'-6' 180-190 90-95 28-32 12 to 14

Wednesday A) Rowing warm-up 130-150 65-75 18-22 4 to 6B) Rowing - Short Intervals30 hard/15 easy strokes 12 x each set, 2 series 6'-8' 180-190 90-95 32-36 12 to 14

Thursday A) Rowing warm-up 130-150 65-75 18-22 4 to 6B) Rowing - Intervals3 x 12 minutes 8'-10' 170-180 85-90 28-30 12 to 14

Friday A) Rowing warm-up 130-150 65-75 18-22 4 to 6B) Rowing - Rhythm Variations3 x 3'-2'-1'-1' 8'-10' 170-190 85-95 30-36 10 to 14



Notes1) Ten to 15 minutes of stretching and flexibility should take place before and aftereach training session.



Daily Training Programme - National Team Months: 9, 10, 11 and 12



Tuesday A) Rowing warm-up 130-150 65-76 18-22 4 to 6

B) Rowing - Intervals4 x 5 minutes 4'-6' 180-190 90-95 28-32 12 to 14

2) A) Rowing - Steady State 150-170 75-85 22-26 16 to 20

Wednesday A) Rowing warm-up 130-150 65-75 18-22 4 to 6B) Rowing - Short Intervals30 hard/15 easy strokes 12 x each set, 2 series 6'-8' 180-190 90-95 32-36 12 to 14


Thursday A) Rowing warm-up 130-150 65-75 18-22 4 to 6B) Rowing - Intervals3 x 12 minutes 8'-10' 170-180 85-90 28-30 12 to 14


Friday A) Rowing warm-up 130-150 65-75 18-22 4 to 6B) Rowing - Rhythm Variations3 x 3'-2'-1'-1' 8'-10' 170-190 85-95 30-36 10 to 14





Notes:1) The Months 10, 11 and 12 have the same training models. The Training sessions will change with competition preparation as explainedin the Special Programme (SP) of super compensation.2) Ten to 15 minutes of stretching and flexibility should take place before and aftereach training session.



Daily Training Programme - National Team Month: Special ProgrammeSuper Compensation


Saturday A) Rowing warm-up 130-150 65-75 18-22 4 to 6B) Rowing - Speed Training6 x 500 meters 2'-3' MAX MAX MAX 6 to 8

2) A) Rowing warm-up 130-150 65-75 18-22 4 to 6B) Rowing - Speed Training3 x 1000 mtrs 4'-6' MAX MAX MAX 6 to 8

Sunday A) Rowing warm-up 130-150 65-75 18-22 4 to 6B) Rowing - Speed Training3 x 1000 mtrs 4'-6' MAX MAX MAX 6 to 8



Tuesday A) Rowing warm-up 130-150 65-75 18-22 4 to 6B) Rowing - Intervals2 - 3 x 5 min 4'-6' 180-190 90-95 28-32 8 to 10

Wednesday A) Rowing - Steady State 130-150 65-75 18-22 4 to 6B) Rowing - Speed Training1 x 1000 m + 1 x 1500 m 8' MAX MAX MAX 6 to 8


Thursday A) Rowing - Fartlek (1) 130-180 65-95 18-34 10 to 12 2) A) Rowing - Fartlek (1) 130-180 65-95 18-34 10 to 12

Friday A) Rowing - Fartlek (1) 130-180 65-95 18-34 10 to 12 2) A) Rowing - Fartlek (1) 130-180 65-95 18-34 10 to 12

Saturday Race

Sunday Race

Notes:1) Fartlek is steady training with a variation of rhythm as desired by the rower. For example, steady rowing at 18-22 strokes per minute with increases in speed every 2-3 minutes at maximum effort for 10-15 strokes.2) Ten to 15 minutes of stretching and flexibility should take place before and aftereach training session.


Daily Training Programme

Documents

Transcript of Daily Training Programme