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Training
Men's Dev Squad Vac Training
As suggested by Piers.
PLAN FOR PEOPLE WHO DO NOT HAVE ACESS TO A GYM
Work on as much cardio training as possible - long runs, cyles, swims etc. 4 times a week MINIMUM for serious Dev Squad contenders.
PLAN FOR PEOPLE WHO HAVE ACESS TO A GYM
Start doing some heavy weights .... (project = get stacked!)
- Warm up for 15 mins run or ergo
- Lifting a on a low weight to remind yourself of good technique
- 8 reps of 4 sets
- Cardio work (as above)
CORE
A selection of core exercises:
Plank
V-sits
Crunches
Supermans
Walkouts
Side plank
Roll ups.... with excerise ball
1 min of each. Repeat 3 times
STRETCHING
(Before & after exercise): Whenever possible - flexibility with increase your reach and the efficiency of your strokes. Quadriceps, Hamstrings, Hamstrings (alternate stretch), Iliotibial Band, Lateral Hip, & Lumbar Paraspinals, Psoas (hip flexors), Thoracic, Lumbar Paraspinals, Lateral Rotators of the Hip, and Ribs, Gastrocnemius, Soleus, & Achilles Tendon Stretch, Posterior Rotator Cuff and Capsule & Wrist Flexors.
Women's Summer Eights: Holiday training schedule
Monday: 6x500m erg (please note Jessica's targets) + 10 min stretching
Tuesday: circuits (20 reps x 3) + 10 min streching
Wednesday: 2x20 min erg at 6k pace (2k + 15), SPM 24-26
Thursday: 30 min light workout of your choice + 10 min stretching
Friday: 4x15 min erg (30 strokes on, 10 strokes off at 2k pace + 5)
Saturday: 1 hr run or bike at 80% pressure
Sunday: off
Training tips (Patrick Butlin)
Stretching: flexibility is extremely valuable for good technique, particularly at the catch, where long hamstrings allow greater compression, and stretching will also help prevent injuries and recover after training. If possible, you should stretch your backs, hamstrings, quads, glutes, groin and calves regularly – ideally between warming-up and embarking on the main business of the session. This can be inconvenient, but pay attention to how your body feels, and target your stretching accordingly. If you can’t touch your toes, you need to practice until you can. If you stretch every day (I used to do this while I watched my toast under the grill), and before and after every session, it really won’t take long. This genuinely works – I can’t remember a time before I started rowing that I could touch my toes, I thought it an impossible dream, and now any time I get properly warmed up I can.
Core Stability: this is another point you need to take some responsibility for as an individual. Some of this will be integrated into the training programme, but you should also aim to work on it every day on your own. It means, primarily, strength in your abdominal muscles. The stronger you are in the muscles of your abdomen and lower back, the easier it is to sit up straight in the boat, and control the movements of your torso. This gives you three advantages: your back won’t get damaged; you’ll sit the boat more easily, because your weight won’t move from side to side; and you’ll transfer the work you do with your legs more efficiently to the blade. So you go faster and smoother with less work in more comfort. One way of getting better core stability is to do sit-ups, but ordinary sit-ups are generally too easy – you have to do hundreds to get any effect. One exercise I’ve found helpful goes like this: lie on the floor with your hands on your ears, then lift your legs and pelvis. Make cycling motions in the air with your legs, twisting and lifting your upper body as you do so, so that each time your right leg comes up to your chest, you meet in with your left elbow, and vice versa. Plank is another good one.
Eating, drinking and sleeping: doing lots and lots of all of these is a very good idea. But it’s better if you’re not drinking booze. Complex carbohydrates, whole grains, and protein are things to focus on.
Vacation Work: During the vacation, you should be lifting heavy weights (if you know how to do so safely) and doing long ergs/runs/swims/bike rides. Weights should include squats, leg press, power clean/power pull, bench pull, bench press and similar; the most important muscles for rowing are quads, glutes, and back muscles (and abs). Ergs and runs should be 10-15km, swimming I don’t know anything about, and bike rides should be at least 90 minutes. Vacation training will help you go faster in Eights; potentially, much faster. One other motivation for it is that the fewer ergs you do during the vac, the more the first week or two of training will hurt, and the less you’ll get in return for that effort.
As suggested by Piers.
PLAN FOR PEOPLE WHO DO NOT HAVE ACESS TO A GYM
Work on as much cardio training as possible - long runs, cyles, swims etc. 4 times a week MINIMUM for serious Dev Squad contenders.
PLAN FOR PEOPLE WHO HAVE ACESS TO A GYM
Start doing some heavy weights .... (project = get stacked!)
- Warm up for 15 mins run or ergo
- Lifting a on a low weight to remind yourself of good technique
- 8 reps of 4 sets
- Cardio work (as above)
CORE
A selection of core exercises:
Plank
V-sits
Crunches
Supermans
Walkouts
Side plank
Roll ups.... with excerise ball
1 min of each. Repeat 3 times
STRETCHING
(Before & after exercise): Whenever possible - flexibility with increase your reach and the efficiency of your strokes. Quadriceps, Hamstrings, Hamstrings (alternate stretch), Iliotibial Band, Lateral Hip, & Lumbar Paraspinals, Psoas (hip flexors), Thoracic, Lumbar Paraspinals, Lateral Rotators of the Hip, and Ribs, Gastrocnemius, Soleus, & Achilles Tendon Stretch, Posterior Rotator Cuff and Capsule & Wrist Flexors.
Women's Summer Eights: Holiday training schedule
Monday: 6x500m erg (please note Jessica's targets) + 10 min stretching
Tuesday: circuits (20 reps x 3) + 10 min streching
Wednesday: 2x20 min erg at 6k pace (2k + 15), SPM 24-26
Thursday: 30 min light workout of your choice + 10 min stretching
Friday: 4x15 min erg (30 strokes on, 10 strokes off at 2k pace + 5)
Saturday: 1 hr run or bike at 80% pressure
Sunday: off
Training tips (Patrick Butlin)
Stretching: flexibility is extremely valuable for good technique, particularly at the catch, where long hamstrings allow greater compression, and stretching will also help prevent injuries and recover after training. If possible, you should stretch your backs, hamstrings, quads, glutes, groin and calves regularly – ideally between warming-up and embarking on the main business of the session. This can be inconvenient, but pay attention to how your body feels, and target your stretching accordingly. If you can’t touch your toes, you need to practice until you can. If you stretch every day (I used to do this while I watched my toast under the grill), and before and after every session, it really won’t take long. This genuinely works – I can’t remember a time before I started rowing that I could touch my toes, I thought it an impossible dream, and now any time I get properly warmed up I can.
Core Stability: this is another point you need to take some responsibility for as an individual. Some of this will be integrated into the training programme, but you should also aim to work on it every day on your own. It means, primarily, strength in your abdominal muscles. The stronger you are in the muscles of your abdomen and lower back, the easier it is to sit up straight in the boat, and control the movements of your torso. This gives you three advantages: your back won’t get damaged; you’ll sit the boat more easily, because your weight won’t move from side to side; and you’ll transfer the work you do with your legs more efficiently to the blade. So you go faster and smoother with less work in more comfort. One way of getting better core stability is to do sit-ups, but ordinary sit-ups are generally too easy – you have to do hundreds to get any effect. One exercise I’ve found helpful goes like this: lie on the floor with your hands on your ears, then lift your legs and pelvis. Make cycling motions in the air with your legs, twisting and lifting your upper body as you do so, so that each time your right leg comes up to your chest, you meet in with your left elbow, and vice versa. Plank is another good one.
Eating, drinking and sleeping: doing lots and lots of all of these is a very good idea. But it’s better if you’re not drinking booze. Complex carbohydrates, whole grains, and protein are things to focus on.
Vacation Work: During the vacation, you should be lifting heavy weights (if you know how to do so safely) and doing long ergs/runs/swims/bike rides. Weights should include squats, leg press, power clean/power pull, bench pull, bench press and similar; the most important muscles for rowing are quads, glutes, and back muscles (and abs). Ergs and runs should be 10-15km, swimming I don’t know anything about, and bike rides should be at least 90 minutes. Vacation training will help you go faster in Eights; potentially, much faster. One other motivation for it is that the fewer ergs you do during the vac, the more the first week or two of training will hurt, and the less you’ll get in return for that effort.
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Latest page update: made by Macca_j
, Jul 13 2009, 5:53 PM EDT
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About This Update
Dev Squad Vac Training
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