rowers should stick to the same schedule we follow during the normal school week. Thus we will maintain the discipline of regular training with appropriate rest. Rotate through the three types and please let me know how you are getting on and any distances you cover either via GPS or Erg screen. Email email@example.com
Training should take three different forms:
1) Intense Cardio for 20-30 minutes- This will be the cardio circuits we went through; Burpees, Press ups Squat Jumps, Sit ups, Squat THrusts, Hip Bridge, ski thrusts, Bicycles- do this circuit for 10 reps eachexercise ( 10 each leg on bicycles) then repeat 3 times This could be a hard 30 minutes at rate 20 for anyone who has access to an erg.
2) Strength training- conditioning circuit 60 seconds each exercise at a slow 3-3 tempo up and down two times through; Sumo squat RDL Split squat left Split squat right Bent over row Pull over Floor press/ press up Hip Bridge
3) Steady State cardio- this running or cycling for 20-30 minutes at a steady pace- 50% more if on bike. If you are lucky enough to have access to an erg, then do 2 x 15 minutes ( 2 minutes rest) at 15 seconds over your pb 2k split