2013/2014 Training Programme

The training programme for 2013/2014 is now published. This page has the most current view going up to Christmas (the programme may be altered mid-season). Check back regularly for updates (there is a link from the members section on the homepage), and good luck!

Any queries should go to Paul Lorenzato.

Training Schedule

Alternatives to Circuits are 30 minute run or 40 minute cycle.

Week No. Week Starting Mon Tues Weds Thurs Fri Sat Sun
1 16/09/2013 Ergo A 3 x Circuit A 1K Test @r24 3 x Circuit B Rest 2 outings on water 1 outing on water
2 23/09/2013 Ergo B 3 x Circuit C Ergo H 3 x Circuit A Rest 2 outings on water 1 outing on water
3 30/09/2013 Ergo I 3 x Circuit B Ergo D 3x Circuit C Rest 2 outings on water 1 outing on water
4 07/10/2013 Ergo A 3 x Circuit A Ergo C 3 x Circuit B Rest 2 outings on water 1 outing on water
5 14/10/2013 Ergo B 3 x Circuit C 1K Test @r24 4 x Circuit A Rest 2 outings on water 1 outing on water
6 21/10/2013 Ergo I 4 x Circuit B Ergo H 4 x Circuit C Rest 2 outings on water 1 outing on water
7 28/10/2013 Ergo A 4 x Circuit A Ergo D 4 x Circuit B Rest 2 outings on water 1 outing on water
8 04/11/2013 Ergo B 4 x Circuit C Ergo C 4 x Circuit A Rest 2 outings on water 1 outing on water
9 11/11/2013 Ergo I 4 x Circuit B 2K Test 4 x Circuit C Rest 2 outings on water 1 outing on water
10 18/11/2013 Ergo H 4 x Circuit A Ergo C 4 x Circuit B Rest 2 outings on water 1 outing on water
11 25/11/2013 Ergo G 4 x Circuit C Ergo K 4 x Circuit A Rest 2 outings on water 1 outing on water
12 02/12/2013 Ergo H 4 x Circuit B Ergo K 4 x Circuit C Rest 2 outings on water 1 outing on water
13 09/12/2013 Ergo A 1k Test @r24 Rest 2 outings on water 1 outing on water
14 16/12/2013 Ergo I Ergo H Rest 2 outings on water 1 outing on water
15 23/12/2013 Christmas
Stay Active – ideally Running or Cycling
HOAC Closed HOAC Closed
16 30/12/2013 New Year
Stay Active – ideally Running or Cycling
HOAC Closed HOAC Closed

Proposed Events

Please note all events below are proposed. Squads/Squad Captains should decide on which events to aim for, and co-ordinate trailering and booking.

Week No. Week Starting Event Seniors Juniors More Info
3 30/09/2013 Reading small boats head http://www.readingrc.com/wp-content/uploads/RSBH2013-poster.pdf
5 14/10/2013 Weybridge silver sculls http://www.weybridgerowing.org.uk/ssentries.htm
8 04/11/2013 Kingston Small Boats http://www.kingstonrc.co.uk/kingston-heads-and-regattas/ksbh
9 11/11/2013 Hampton Small Boats Head  
10 18/11/2013 Burway SBH http://www.burwayrowingclub.co.uk/burwayhead.html
11 25/11/2013 Vet 4’S Head http://www.vetfourshead.com/

Water Sessions

Saturdays – 1st Session / Sundays

  • 6 lap warm up
  • 8 laps work
  • 2 laps cool down

Saturdays – 2nd Session

Technique Work


Ergos

Ergo A

3 x 15 minutes
3 minutes rest in between Rate 24

Ergo B

2 x 20 minutes
5 minutes rest in between

Ergo C

30 minutes free rate
Target 7.5K+

Ergo D

30 minute Ergo Pyramid

Minutes Rate Minutes Rate Minutes Rate
0-2 minutes 20 10-12 minutes 22 20-22 minutes 24
2-4 minutes 22 12-14 minutes 24 22-24 minutes 26
4-6 minutes 24 14-16 minutes 26 24-26 minutes 28
6-8 minutes 22 16-18 minutes 24 26-28 minutes 26
8-10 minutes 20 18-20 minutes 22 28-30 minutes 24

Ergo E

Flat-out, then light x number of reps.
3 variations (E1,2,3) used in programme. Total distance 6K.

Variation Reps Flat-out Light
E1 12 250m 250m
E2 8 500m 250m
E3 6 750m 250m

Ergo F

1 Minute Rest between each Set.

Set 1 Set 2
Minutes Rate Minutes Rate
1-4 20 1-4 22
5-7 22 5-7 24
8-9 24 8-9 26
10 26 10 28

Ergo G

40 minutes @ Free-rate
Target 10K+

Ergo H

Two sets – 5 minutes rest in between each.
25 minutes – Target 6.5K+ on each

Ergo I

Minutes Rate Minutes Rate Minutes Rate
0 – 3 minutes 20 15-18 minutes 22 30-33 minutes 24
3- 6 minutes 22 18-21 minutes 24 33-36 minutes 26
6-9 minutes 24 21-24 minutes 26 36-39 minutes 28
9-12 minutes 22 24-27 minutes 24 39-42 minutes 26
12-15 minutes 20 27-30 minutes 22 42-45 minutes 24

Ergo J

40 minutes @ r20

Ergo K

30 minutes @ r20-r22


Circuits

Circuit A

1 Minute of each. ? Minute rest between set repetitions.

  • Press Ups
  • Squats
  • Crunches
  • Good mornings
  • Squat Thrusts
  • Superman
  • Step Ups
  • Bench Hops
  • Y shape squats
  • Ladder Jumps

Circuit B

1 Minute of each. ? Minute rest between set repetitions.

  • Diamond Push Ups
  • Y Squats
  • Leg Raise
  • Plank
  • Burpees
  • Dorsal Raises
  • Step ups
  • Bench Hops
  • Good mornings
  • Skipping

Circuit C

1 Minute of each. ? Minute rest between set repetitions.

  • Clap Press Ups
  • Calf raises
  • Plank
  • Pull Ups
  • Squat Thrusts
  • Bridge
  • Step Ups
  • Bench Hops
  • Y shape Squats
  • Ladder Jumps

Circuit D

1 Minute of each. ? Minute rest between set repetitions.

  • Press Ups
  • Leg Press
  • Bench Press
  • Step ups
  • Bench Pulls
  • Sit Ups
  • Arm Curls
  • Squats
  • Burpees
  • Medicine Ball Pass

Circuit E

1 Minute of each. ? Minute rest between set repetitions.

  • Bench Press
  • Leg Press
  • Pull Downs
  • Squats
  • Dorsal Raises
  • Bench Pulls
  • Arm Curls
  • Leg Raises
  • Vertical Row
  • Plank

Ergo Warmup

6 minutes on the ergo starting with arms only and then bring in 1 more part of the stroke every minute.


Core Exercises

Seated Balance

Seated-Balance
  • Sit on top of the ball
  • Heel and hands are away from the ball
  • Rotate your hips from side to side and around in circles
  • Use your abs to keep balance
  • Try not to move your feet or fall of the ball

Alternate Leg Balance

Alt-Leg-Balance
  • Sit on top of the ball, hands at your sides on the ball
  • Slowly raise one leg and the opposite arm
  • Hold for 10 seconds and switch
  • To increase the difficulty, rest the other hand in your
    instead of on the ball

Single Leg Bridge

Single-Leg-Bridge

Sculling Balance

Sculling-Balance

Single Leg Bridge

Single-Leg-Bridge

Ball Bridge

Ball-Bridge

Wheelbarrow Balance

Wheelbarrow-Balance

One Arm Superman

One-Arm-Superman

Plank

Easy Peasy.


Stretches

  • Stretching should be done only when the muscles are warm.
  • You should stretch for a total of 60 seconds on each exercise, for instance 3 x 20 seconds with a few seconds break between each stretch
  • You should stretch before and after each training section

Ankle Stretch

Ankle-Stretch

Triangle Stretch

Triangle-Stretch

Side Bend

Side-Bend

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Rear Shoulder Stretch

Rear-Shoulder-Stretch