Fall 2018 spring racing.
Water Practices: Meet at BLUU 30 mins prior to Practice:
See Weekly Practice for specific times.
Land practice in the “ERG CAGE” at the TCU REC.
Here are sample land pratices:
ERG: 1: 4×10′ at 28 SR at high intensity, 90-95% of maximum heart rate (talking is almost impossible), 5′ rest if enough ergs. If not, 10′ rest with 5′ of core, 1′ each of these:
2: 5×9′ at 72-80% maximum heart rate (you can say about two words before gasping for a breathe) with 3′ rest if enough ergs. If not, take a 10′ rest with 9′ of core. 3′ at 18 SR, 3′ at 20 SR, 3′ at 18 SR
Weights: front plank
alternating toe touches
Core: mountain climbers (core)
regular, front plank (legs)
right-side plank (legs)
cherry pickers (seated on floor, knees bent, feet off ground, turning shoulders fully past midline (belly button), touching the ground on each side of the body with both hands) (core)
left-side plank (explosive, must land softly) (legs)
Knees to elbows (Spider Mans WITH push ups) (in high plank position, right knee to right elbow lower self to lowest push-up position with three points of contact on the ground and up, left knee to left elbow lower self to lowest push-up position with three points of contact on the ground and up) (core)
wall sit (legs). penguins (core)
MORE ERG WOs: Workout 8 is always a good ERG practice to do if no specific practice is sent out.
Our Long Term training plan is made of two Phases:
Phase One: Fall Season.
– Basic Rowing Training & conditioning. (Aug-Sept)
– Fall Head Races. (Sept-Oct)
Phase Two: Spring Racing Season
1: Preparation Period: Improve rowing skills & Overall conditioning. Focus on 2,000 m ERG Sprints.
(4 Month Nov-Feb)
2: Competition Period: Optimize crew/boat placement & Sprint racing strategies. (3 Months March – April)
(See “THE SEASON” for race dates)