6/4/2006
WTW Crew Summer/Fall Training Guidelines
Goal: Maintain
a level of conditioning through the beginning of the Winter training
program. This enhanced level of physical fitness will allow us to
maximize our winter training and conditioning goals resulting in
an even more competitive rowing performance next
season.
Running: Run a minimum of 3-5
miles per week.
X-Training: Cross-train as much as possible during the
months of July, August and September so you won’t burn out by just
doing erg and running workouts. 30-40 minutes a session, 1- 3 times
a week to include: Swimming, Cycling, Rollerblading (avoid conflicts
with asphalt), Rock-Climbing, Hiking, Elliptical Machine,
Stairmaster, or any other cardiovascular exercise.
Erg: 1 = 20 minute steady state or 2 = 10
minute steady state pieces per week. Pieces should be rowed at 24-26
strokes per minute - 10% to 15% under your best average split times
at about 3 or 4 side drag adjustment, or 115-120 on the PM3
monitors. (Replace one of the cross training workouts with another
20 min. erg piece in Sept. – Nov.). For more information on erg
exercises, see http://www.concept2.com.
2K: 1 timed 2K per
month
Strength: Options:
1-2 workouts per week at a gym or
fitness center.
If you have no access to a gym or
fitness center, replace workouts with 3 sets of 10 pull-ups,
25 push-ups and 40 crunches in each set.
Work with a trainer 1-2x/week
(In the fall it is
always recommend that you sign up for WTW’s school-offered
weight-training curriculum).
Flexibility: Static
stretching after warm up and cool down and at the end of every
workout. Goal: Cross legs standing and touch the floor with the
palms of your hands. (Remember – 1 inch in reach = 100 feet
difference in a race!)
Always! Always!
Always! Remember, there is no substitute for participation in any of
the summer or fall rowing programs if you are seriously striving to
maintain or gain a position in the 1st boats.
Running and erg
testing will be conducted the first week of winter training to help
set our goals and bench marks for next season. Be ready! Be
motivated! And be ready to Kick Butt next season!
