Block 1
Starting Aug 12 till end Sept
The idea is to build our endurance and stamina in a mixed less structured program while doing one session a week in the boat working on rowing technique.
|
Boat Session
|
|||
|
1 hour max
|
Warm up
|
Technique
|
Warm down
|
|
Mixed Sessions
|
|
|
|
|
2 sessions a week
|
Weights
|
|
|
|
Mixed in with weights one of the three each time
|
5 Minute erg sitting on 16 stroke rating
|
Headland run from the clubhouse
|
Hill bike ride in own time
|
Block 2
8 Week Starting 1 Oct to end Nov – Building our Aerobic base while finding timing and rhythm. Work your way into it the rating will come as the body adapts to the energy systems. Set ergo damper at 6
2 sessions x ergo, 2 sessions x Boat; Up to you on other days to run, cycle, circuit or rest
|
Week 1
|
|
|
|
|
Ergo Session x 2
|
5 min run
|
3 x 10 min ergo rating 18
|
5 min run
|
|
Boat sessions x 2
|
Warm up
|
10 x 5min pieces with 1 min rest
|
Warm down
|
|
Week 2
|
|
|
|
|
Ergo Session x 2
|
5 min run
|
2 x 15 minute ergo rating 18
|
5 min run
|
|
Boat sessions x 2
|
Warm up
|
7 x 7min pieces 1 min rest
|
Warm down
|
|
Week 3
|
|
|
|
|
Ergo Session x 2
|
5 min run
|
2 x 20 min ergo rating 18
|
5 min run
|
|
Boat sessions x 2
|
Warm up
|
5 x 10 pieces 1 min rest
|
Warm down
|
|
Week 4
|
|
|
|
|
Ergo Session x 2
|
5 min run
|
1 x 30 ergo rating 20
|
5 min run
|
|
Boat sessions x 2
|
Warm up
|
4 x 12 min pieces 1 min rest
|
Warm down
|
|
Week 5
|
|
|
|
|
Ergo Session x 2
|
5 min run
|
5 min ergo warm up – 1 x 20 min ergo rating 24
|
5 min run
|
|
Boat sessions x 2
|
Warm up
|
2 x 15 min pieces 2 min rest
|
Warm down
|
|
Week 6
|
|
|
|
|
Ergo Session x 2
|
5 min run
|
5 min ergo warm up – 1 x 30 minute ergo rating 24
|
5 min run
|
|
Boat sessions x 2
|
Warm up
|
3 x 20 minute pieces 2 min rest
|
Warm down
|
|
Week 7
|
|
|
|
|
Ergo Session x 2
|
5 min run
|
3 x 10 min ergo pieces, 2 minute rest
|
5 minute run
|
|
Boat sessions x 2
|
Warm up
|
2 x 30 min 2 minute rest
|
Warm down
|
|
Week 8
|
|
|
|
|
Ergo Session x 2
|
5 min run
|
3 x 10 min ergo rating 26, 2 minute rest
|
5 min run
|
|
Boat sessions x 2
|
|
1 hour row no stops
|
|
|
|
|
|
|
