Post by mrmurison on Jan 5, 2021 21:38:57 GMT 12
Dear Rowers, the latest government announcements mean we will be training on our own for a further few weeks. However, with the vaccination program rolling out, I feel it is likely that sport and competition will be back on the cards for the summer.
With this in mind, it is important that we continue the work we are doing to build power and stamina. Below is the weekly schedule you should follow for Year 10s upwards. Year 9s should complete at least 3 days’ worth of this programme each week. I will look into some joint Zoom/teams based sessions to compliment this.
Monday
Session 1 40 minute UT2 rate 18
Session 2 1 x conditioning plus weights or 3 x conditioning if weights not available.
Tuesday
Session 1 – 30 minutes @ 20
Session 2 3 x conditioning
Wednesday
Session 1- run 30 mins/cycle 50 mins
Session 2 2 x 4k with 2 minute rest rate 24 then rate 26
Thursday
Session 1 1x conditioning plus weights or 3 x conditioning if weights not available
Session 2 3 x 2k rate 26 with 4 minutes rest between.
Friday
weights/ conditioning x3
Saturday
Ist Session 40 minutes UT2
2nd Session 3 x conditioning
Sunday
30 minute run / 45 minute cycle ride
Keep working hard as we will then be in a great position come May.
All the best and stay safe
Mr Murison
With this in mind, it is important that we continue the work we are doing to build power and stamina. Below is the weekly schedule you should follow for Year 10s upwards. Year 9s should complete at least 3 days’ worth of this programme each week. I will look into some joint Zoom/teams based sessions to compliment this.
Monday
Session 1 40 minute UT2 rate 18
Session 2 1 x conditioning plus weights or 3 x conditioning if weights not available.
Tuesday
Session 1 – 30 minutes @ 20
Session 2 3 x conditioning
Wednesday
Session 1- run 30 mins/cycle 50 mins
Session 2 2 x 4k with 2 minute rest rate 24 then rate 26
Thursday
Session 1 1x conditioning plus weights or 3 x conditioning if weights not available
Session 2 3 x 2k rate 26 with 4 minutes rest between.
Friday
weights/ conditioning x3
Saturday
Ist Session 40 minutes UT2
2nd Session 3 x conditioning
Sunday
30 minute run / 45 minute cycle ride
Keep working hard as we will then be in a great position come May.
All the best and stay safe
Mr Murison