Club Crew Winter Workouts Time Efficient Model

This 8 to10-week duration off-season workout is designed for athletes participating in a university club level competitive rowing team with a goal of guiding the athlete to steady development of their aerobic capacity (transportation system), moderate VO2 engagement and significant useful core strength. Priority is given to time efficiency and realistic accomplishment of the program. Unstructured aerobic workouts at the athletes discretion are important. Running and alternative aerobic work on our own in addition to the regular work goes like this: 25-30 miles/week on the flats at low to medium intensity. Spinning, trail runs or xcskiing are all fine alternatives. You are looking to log 180 minutes per week at a pace intensity where you are able to converse in short sentences. 130 bpm heart rate is a suggestion. Feel free to educate yourself about blood lactate testing. Greater intensities will probably compromise your work in the workouts that are intended to have greater intensity! So take it easy and go longer, not harder. Monday 2x 6000 meters. Have the 500m splits be your 2000m race pace plus 14 seconds/500m. Except when you reach 2000 m and 4000 m, please back off to 20spm and contact pressure only for 20 strokes to refocus. 150 situps/crunches are the total you will do during rest between pieces. Follow the erg with a circuit consisting of 120 jumpies in 4 sets and 3 sets of pull-ups each set to one less than failure. 3 x 2 benchrows at 55lbs women, 90lbs men. Stand up rows are a suitable substitute. Tuesday - 4 x 10 ergometer. Even splits. 24-26 spm. Be tough in the head. 4 x 20 reps squats at 70 - 80% max. 4 x 60 second sets rhythm comps. 26-30 reps per set. Shoot for 2 seconds per lift in constant motion. 90 seconds rest between sets. Rhythm comps are a lift using an Olympic bar making a partial clean to low chest height you do not get hands higher than elbows at the top of the lift. Careful form and posture, particularly when descending the bar and beginning the next lift, so as to support the low back. Men at 95 lbs. Women at 75 lbs. Adjust weigh to allow performance of 26 30 reps/min. This is a very challenging part of the workout. It will help to pair up. Prepare to be amazed with your improvement in athletic core strength. Wednesday 1 hr. ergometer. 150 hr at peak. Good day to run also. Do not lift. Thursday repeat Monday. Friday erg 3 ten minute pieces this way: Each minute you fire off for 15 seconds at 5 seconds per 500m split under your 2000 m. dream race pace and then back off for the next 45 seconds at an easy rest pace. Rest as long as you care to between the 10 sets, but long rest will just delay what should be a short workout. After the erg repeat Tuesday rhythm comps but with 10 lbs. lighter weight.

Saturday warmup to prepare for intensity. Then erg 1000 m. x 1. Rest 3 minutes. 2000 m x 1. Rest 3 minutes. 1000 m. x 1. Rest 3 minutes. 750 m. x 1. Rest 2 minutes. 500 m x 1. Rest 2 minutes. 250 m x 1. The final 250 is no faster than the 750 meter pace. Sunday ski, swim, run and relax.