Strength training with proper form is an important part of your training and building strength helps with injury prevention. Below is a link to a terrific article on strength training for master rowers:
Article: Strength Training for Master Rowers
The article also includes videos of how to perform each exercise properly. A direct link to the video is below:
Videos: How to Perform Each Lift Properly
We can add the above workouts into an upcoming Saturday group row session. Note, we may need to make adjustments to the workouts based on the equipment we have and the number of athletes we have in the group.
The workouts for this week are below. Please be sure to exercise at your own pace and take your time. None of the workouts are required and the following is only intended as suggested workouts to try.
For athletes who are interested, you may want to participate in the Concept2 Holiday Challenge. Visit the Winter Rowing for Adults page on Sagamore Rowing website for more info.
–Mike
Week of 12/03/2018:
Monday, 12/03 OFF
Tuesday , 12/04 Open Row
- Warm-up:
- 12’ Erg (First 3’ @ SR18, 3’@ SR20, 3’ @ SR22, 3’ @ SR22, and 3’ @ SR24)
- 5’ Dynamic Stretching
- Workout: 8 x 5′ on / 1′ off
- 1st 5′ @ SR20,
- 2nd 5′ @ SR18,
- 3rd 5′ @ SR16,
- 4th 5′ @ SR18,
- 5th 5′ @ SR20.
- Rest, row lightly for 1’ between pieces.
- Do the 5′ pieces at Cat VI pace.
- Cat VI pace is determined by comparing your 20′ average pace per 500-meters and your target pace is then 18-23 seconds slower per 500-meters
- Cooldown/Stretching:
- 12’ Erg @ SR: 18-20 (First 6’@ SR20, then 6’ @ SR18)
- 10’ Stretching
Wednesday, 12/05 Optional, On-Your-Own
- Warm-up:
- 8’ Erg (4’ @ SR18, 4’ @ SR20)
- 5’ Dynamic Stretching
- Workout: 3 x 21′, switch stroke rate every 7′
- 7′ @ SR18,
- 7′ @ SR20,
- 7′ @ SR22.
- Rest 3′ between pieces.
- Do the 21′ pieces at Cat VI pace.
- Cat VI pace is determined by comparing your 20′ average pace per 500-meters and your target pace is then 18-23 seconds slower per 500-meters.
- Pre-set the monitor for time intervals of 21’ work time, 3’ rest time.
- Cooldown/Stretching:
- 5’ Erg @ SR18
- 10’ Stretching
Thursday, 12/06 Open Row
- Warm-up:
- 12’ Erg (6’ @ SR18, 6’ @ SR20)
- 5’ Dynamic Stretching
- Workout: 2 x 30′, switch stroke rate every 10′
- 10′ @ SR18
- 10′ @ SR20
- 10′ @ SR22.
- Rest 3′ between the 30’ pieces.
- Do the 10′ pieces at Cat VI pace.
- Cat VI pace is determined by comparing your 20′ average pace per 500-meters and your target pace is then 18-23 seconds slower per 500-meters.
- Pre-set the monitor for time intervals of 30’ work time, 3’ rest time.
- Cooldown/Stretching:
- 8’ Erg @ SR: 18-20 (First 4’ @ SR20, then 4’@ SR18)
- 10’ Stretching
Friday, 12/07 OFF
Saturday, 12/08 Open Row – Group Workout with Jason
- Warm-up:
- 6’ Erg (3’ @ SR18, 2’ @ SR20, 1’ @ SR22)
- 5’ Dynamic Stretching
- Workout: 7 x 6’ of Continuous Erging
- Row at challenging intensity, alternating your stroke rate as follows:
- 3’ @ SR22
- 2’ @ SR25
- 1’ @ SR28
- Continue to follow this pattern until you have completed 7 cycles for a total work time of 42 minutes.
- Row at challenging intensity, alternating your stroke rate as follows:
- Cooldown/Core/Stretching:
- 12’ Erg @ SR: 18-20 (First 6’@ SR20, then 6’ @ SR18)
- 5’ Core Exercise
- 10’ Stretching
Sunday, 12/09 Open Row
- Warm-up:
- 10’ Erg (First 4’ @ SR18, 3’@ SR20, 2’ @ SR22, and 1’ @ SR24)
- 5’ Dynamic Stretching
- Workout: 3 x 10′ on / 8′ off
- 4′ @ SR24,
- 3′ @ SR23,
- 2′ @ SR22,
- 1′ @ SR21
- Rest, row lightly for 8’ between pieces.
- Do the 10′ pieces at Cat V pace.
- Cat V pace is determined by comparing your 20′ average pace per 500-meters and your target pace is then 8-12 seconds slower per 500-meters.
- Pre-set the monitor for time intervals of 10’ work time, 8’ rest time.
- Cooldown/Core/Stretching:
- 12’ Erg (6’ @ SR20, 6’ @ SR18)
- 5’ Core Exercise
- 10’ Stretching
