Off-season training
Off-season training represents an important foundation for the competition season. This early off-season training comes after a short recovery period following competition. The ultimate aim of this phase is to start preparing for the competition phase, after a period of transition. In doing so, it is important to get the right balance between giving rowers sufficient rest following competition whilst preventing them slipping into detraining. This training plan includes both aerobic and anaerobic training performed in the gym and on a rowing ergometer.
Off-season training represents an important foundation for the competition season. This early off-season training comes after a short recovery period following competition. The ultimate aim of this phase is to start preparing for the competition phase, after a period of transition. In doing so, it is important to get the right balance between giving rowers sufficient rest following competition whilst preventing them slipping into detraining. This training plan includes both aerobic and anaerobic training performed in the gym and on a rowing ergometer.
Aims of training plan
The primary aim is to restore the rowers anaerobic capacity through strength training, whilst maintaining/minimising the reduction of their aerobic fitness (VO2 max) during a period of reduced endurance training.
It is difficult to increase muscle strength in conjunction with large volumes of endurance training. The plan therefore includes only moderate amounts of endurance training – 2 sessions per week. The main focus is therefore on weight training to increase muscle mass and strength, with the view to maintaining these enhancements during the pre-competition and competition phases when the rowers will be performing large volumes of rowing.
The first stage of the plan focuses on restoring previous strength with low loads. There is then a gradual hypertrophy build-up through the 6 weeks to develop maximum adaptation.
The primary aim is to restore the rowers anaerobic capacity through strength training, whilst maintaining/minimising the reduction of their aerobic fitness (VO2 max) during a period of reduced endurance training.
It is difficult to increase muscle strength in conjunction with large volumes of endurance training. The plan therefore includes only moderate amounts of endurance training – 2 sessions per week. The main focus is therefore on weight training to increase muscle mass and strength, with the view to maintaining these enhancements during the pre-competition and competition phases when the rowers will be performing large volumes of rowing.
The first stage of the plan focuses on restoring previous strength with low loads. There is then a gradual hypertrophy build-up through the 6 weeks to develop maximum adaptation.
Training plan – general principles
The training plan was built on the following principles to avoid overtraining:
· Rowers must demonstrate competency (correct strength and technique) before progressing.
· Plan must allow for flexibility.
· Training load must be individualised (rower’s strengths and weaknesses, previous experience, needs, injury history etc) and gradually increased depending on their response (correct strength and technique).
· Periodisation must be included to vary the training load in cycles with built-in mandatory rest phases.
· Monotonous training must be avoided.
· Rowers must be assessed prior to progression.
· Monitoring strategies must be included.
· Adequate nutrition and hydration must be included before, during and after training.
The training plan was built on the following principles to avoid overtraining:
· Rowers must demonstrate competency (correct strength and technique) before progressing.
· Plan must allow for flexibility.
· Training load must be individualised (rower’s strengths and weaknesses, previous experience, needs, injury history etc) and gradually increased depending on their response (correct strength and technique).
· Periodisation must be included to vary the training load in cycles with built-in mandatory rest phases.
· Monotonous training must be avoided.
· Rowers must be assessed prior to progression.
· Monitoring strategies must be included.
· Adequate nutrition and hydration must be included before, during and after training.
Training plan
The plan consists of:
· 5 training sessions per week - 2 intense strength training sessions, one light strength training session and 2 rowing ergometer sessions.
· The light strength session on a Monday follows 2 days of rowing on Saturday and Sunday. It is followed by a recovery rest day on Tuesday, prior to the 2 intense strength sessions on Wednesday and Thursday.
· A second rest day is included on Friday, following the 2 intense strength sessions.
· The strength and power exercises were selected as they are exercises that work the muscles used in rowing.
· The strength exercise sets range between 3 and 5 (moderate).
· The repetitions range from 2 to 10 (moderate).
· At the beginning of the 6-week programme, the sets and repetitions are moderately high to develop general strength. They then decrease throughout the programme as more weight is added and strength adaptations occur.
· Staged development targets are set and regular monitoring of performance takes place prior to progression to check for possible overtraining
The plan consists of:
· 5 training sessions per week - 2 intense strength training sessions, one light strength training session and 2 rowing ergometer sessions.
· The light strength session on a Monday follows 2 days of rowing on Saturday and Sunday. It is followed by a recovery rest day on Tuesday, prior to the 2 intense strength sessions on Wednesday and Thursday.
· A second rest day is included on Friday, following the 2 intense strength sessions.
· The strength and power exercises were selected as they are exercises that work the muscles used in rowing.
· The strength exercise sets range between 3 and 5 (moderate).
· The repetitions range from 2 to 10 (moderate).
· At the beginning of the 6-week programme, the sets and repetitions are moderately high to develop general strength. They then decrease throughout the programme as more weight is added and strength adaptations occur.
· Staged development targets are set and regular monitoring of performance takes place prior to progression to check for possible overtraining