CBRC Masters Winter Training
Strategy/Rationale:
Priorities for winter training, include:
Staying healthy and injury free.
Building core strength and improving flexibility
as a means of creating a foundation for other goals.
Striving for consistency and continual, gradual
improvement in fitness.
Using the erg to improve rowing technique.
Avoiding bad habits on the erg that can carry
over to the boat.
Erg Workouts
Typical intensities for erg workouts are:
Pace + 13-18”
Cat.
VI or UT2
Pace + 8” Cat.
V or UT1
Pace + 2” Cat.
IV or AT
Pace
Pace – 2” Cat.
III or TR
(Where “pace” = pace/500m for most recent
20-minute time trial.)
See Erg Training Paces Chart from RoyleRow
Notebook.1
Technical Goals:
Long term, for the upcoming season, I would like to
focus on the drive phase. In particular, creating a more dynamic drive with
better acceleration and send.
Practice Elements
Used:
1. Warm-up
a. Light erg as people arrive
b. Movement Prep2
2. Technical Review or Instruction
3. Erg Workout
4. Core-strength Work
a. RoyleRow Core-Strength Exercises3
b. Exercise Circuit4
c. Yoga for Rowers5
5. Flexibility Exercises6
Typical Weekly
Schedule:
Tues:
Warm-up (~15’)
Erg (~50’)
Mid length intervals at ~Anaerobic Threshold
pace.
Yoga for Rowers (~15’)
Flexibility (~10’)
Thurs:
Warm-up (~10’)
Erg/Exercises Circuit (~35’ each)
Divide into two groups, men and women. One does
erg first, other does circuit first.
Erg – pieces are mid-length UT1 with some higher
intensity work (either higher rate or power-per-stroke)
Flexibility (~10’)
Sat:
Warm-up (~14’)
Technical Review or Instruction (~12’)
E.g., video on rowing technique, or learning
squat technique
Erg (~70’)
Easy steady-state for longer duration and can
include technique drills
RoyleRow Core Strength Exercises (~12’)
Flexibility (~12’)
2Movement Prep
Exercises:
1) Lying on back: knees
side to side
2) Bicycles
3) Lying on back: leg
circles from hip
4) Glute bridge marching
5) Leg overs
6) Leg swings front-back
7) Leg swings side-to-side
8) On all fours: cat-cows
9) Standing - Opposite toe
touch
10) Knee hugs
11) Lunge and twist
12) Standing Superman's
13) 20x squats
14) Drop Lunge
15) Lateral squat - low
16 Arm swings - side to
side in front of body
17) Arm circles forward and
back
Some of the exercises above
are included at the link below:
3RoyleRow
eNotebook Core Strength Exercises
(See accompanying .pdf file.)
Add planks, side-planks, and reverse planks
Have been increasing plank duration by 15”
intervals. Serves as way of monitoring progress.
4Exercise Circuit:
4Exercise Circuit:
Circuit is run 50” on and 10” off
Repeat 2x r2’
1) Hamstring Curls on
balance ball
2) Plank
3) Bicycles
4) Supermans
5) Squats
6) Side Plank - L
7) Side Plank - R
8) Walk-outs on balance
ball
9) 4-point to 3-point dog
on balance ball
10) Wall Sit
11) Push-ups
12) Crunches with balance ball and
small weighted ball
13) Kneeling on balance ball
14) Upward Plank
15) Bunny Tucks on balance ball
5Yoga
for Rowers: Chrys Kozak (2009) (See
photos attached.)
1) Tree - 30" each leg
2) Balancing Superman -
30" each leg
3) Seated Forward Bend - 1'
4) Downward Dog - 1'
5) Extended Side Angle -
30" each side
6) Victory Squat - 1'
7) Warrior - 30" each
side
8) Hip Bridge
9) Chair - 1'
10) Side Plank - 30"
each side
11) Upward Plank - 1'
12) Full Boat - 1'
6Flexibility Exercises:
Focus on hamstrings and
hips.
Can use the stretches in
the link below:
Instructed athletes to
measure hamstring flexibility by lying on back with thigh held perpendicular to
floor. Attempt to straighten lower leg at knee and determine angle of upper leg
to lower leg as way of monitoring progress.
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