Rowing requires aerobic and anaerobic capacity.
The first eight weeks of training work on aerobic capacity on land: running, cycling and light rowing. A typical programme might include a 10 km run at 65% of maximum heart rate, alternating cycling, and 30 minutes on a rowing ergometer.
On weekends, train rowing on the boat concentrating on specific rowing techniques for 20 weeks. Work on coaching and gain tips from the most experienced rowers. The aim is to develop team and boat balance.
Strength phases
- Conditioning phase
- Muscular hypertrophy phase
- Maximum strength phase
- Conversion phase: muscle explosive power and resistance
The first phase prepares the rower's body for more intense training. The second phase augments muscle mass, body weight and strength. The third phase develops maximum strength and intramuscular coordination. In the conversion phase, maximum strength becomes explosive muscle power and muscle resistance.
After aerobic and anaerobic strength training, maintain fitness for the season with outdoor rowing, race training, HIIT, pyramid and power sessions.
Stretching
Stretching exercises should be performed routinely once warm and whilst cooling down at the end of any training session. Flexibility assists with a better rowing technique, helps avoid injuries and provides a better physical environment to develop muscle strength and resistance.
KOLDO AZURZA
MOELFRE