It is a twelve week sport particular program designed for rowing. The purpose of this program is to extend the athlete’s power and energy. It additionally contains parts of damage prevention. These qualities are pivotal for rowing. They permit for extra drive to be positioned into the footplate. With right method this transfers into the oar, thus making the boat journey sooner.
This system has been break up into three, four-week coaching blocks. Throughout weeks 1-4, the exercises include a hip, glute, and higher physique conditioning circuit and a core conditioning circuit. These circuits enhance dynamic flexibility, enhance squatting mechanics, and likewise strengthen the athlete for weeks 5-12. The circuits will even turn into the dynamic heat up and core work for the periods in weeks 5-12.
Percentages of one-rep max (1RM) are utilized in this system. You will need to know these earlier than starting and to retest them each 4 weeks to be sure you're coaching on the right depth. The odds and the predicated lifting weight are solely a tenet. All lifts ought to be carried out with out a breakdown in type, so if this happens, cut back the load barely.
I counsel you carry out the periods on this program after any sports activities particular coaching, i.e. ergometer exercises or method work on the water. That is achieved as a way to preserve the power pathways open, which is able to permit for max adaption to happen.
Week 1
Day 1
A. Hip, Glute, and Higher Physique Conditioning Circuit
This circuit ought to be carried out utilizing sluggish and managed actions for every train. It's not about what number of reps you are able to do within the allotted time for every train. Carry out every train within the circuit for 20 seconds, utilizing a weighted plate for resistance (apart from the overhead squat).
3 Rounds, 25lb plate used for resistance:
- Squat
- Romanian Deadlift
- Lateral Squat
- Calf Elevate
- Bent Over Row
- Pull Over
- Hip Bridge
- Overhead Press
- Overhead Squat (with mild bar or dowel)
B. Core Circuit
Carry out the core circuit in a sluggish, managed method and for 20 seconds every train.
3 Rounds:
- Plank
- Facet plank left
- Facet plank proper
- Reverse crunch
Day 2
A. Hip, Glute, and Higher Physique Conditioning Circuit
This circuit ought to be carried out utilizing sluggish and managed actions for every train. It's not about what number of reps you are able to do within the allotted time for every train. Carry out every train within the circuit for 20 seconds, utilizing a weighted plate for resistance (apart from the overhead squat).
3 Rounds, 25lb plate used for resistance:
- Squat
- Romanian Deadlift
- Lateral Squat
- Calf Elevate
- Bent Over Row
- Pull Over
- Hip Bridge
- Overhead Press
- Overhead Squat (with mild bar or dowel)
B. Core Circuit
Carry out the core circuit in a sluggish, managed method and for 20 seconds every train.
3 Rounds:
- Plank
- Facet plank left
- Facet plank proper
- Reverse crunch
Day 3
3 Rounds, 25lb plate used for resistance:
- Squat
- Romanian Deadlift
- Lateral Squat
- Calf Elevate
- Bent Over Row
- Pull Over
- Hip Bridge
- Overhead Press
- Overhead Squat (with mild bar or dowel)
B. Core Circuit
Carry out the core circuit in a sluggish, managed method and for 20 seconds every train.
3 Rounds:
- Plank
- Facet plank left
- Facet plank proper
- Reverse crunch
Click on on the quantity beneath that corresponds to the week of coaching you're in.
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