Ted Nash / PACRA Workouts
James McGowan
In response to a request on the net for "Nash Circuits" I went to
Ted and asked him for a copy of the "Nash Circuit". He said
"which circuit?". In stead of giving copys of various weight
circuit programs he gave me the most recent Penn Athletic
Club workouts to post to rec.sport.rowing. If you have any
questions you may contact Ted at 609 654 2811 after 8pm.
***************************************************************************
p.1
PACRA
PENN ATHLETIC CLUB Workout Program 12/94-2/95
(if trying for Pan-Am team then only to Jan 15)
AM Mid-Day PM
** ******* **
Mon Power Erg (C8) or Power AT Normal Work Off (Rest)
1 mile and C! (40/30 D) Complete Rest!
Tue Mod-Hvy Weights (1-1/12 hrs) Warm up
C5 (FD), Technique row 5 x hills, max
6miles uphill
your choic of weights time; trot downhill
10 mile run.
Wed Technique ergo 30 min Transportation
C4 (LWRC1) repetitions
12 x 1-1/2 min on 30" off
Thu Mod-Hvy Weights (1-1/12 hrs) Warm up
or C3 (FC-1), Plus 5xhills,
max uphill
C5 (FD), Technique row time; trot
6 miles downhill
C1 - (40/30 D)
Fri 5 x Hills
Power Erg (C8) Only C5 (FD) and C2
Technique Row 6 mi C2 1/2
incl. 1/2 C2 (6 sets) slide kickers x 12
Technique row 6 mi
(alternate off-
rest if needed)
Sat C5 (FD) 20 min, 30' stretch C6 (RC) +
4 x 15 min @ AT power, Team meeting 6 miles row
rate 18-20-22-24 See TAN
(thus not at AT H.R.)
Sun C7 (TR) or 20' stretch C3 (FC-1); rest
3 x 2000m, rate 30 Team Breakfast On water Nash
Transport work = 110% potporie in
Quad or double
Notes: See charts for detail, Midday activity to be light or none during
the week, Log all work.
Drive on Hard! and keep in mind:
PENN A.C. = LAST STAND CLUB ON THE RESERVATION
***************************************************************************
***************************************************************************
p.2 - C1 -
PACRA
Drills to bring a crew together quickly, establish flexibility, and create
unity of intial impulse.
"40/30 x 3 Drill": 40 strokes on / 30 seconds off ( 15-20 strokes ) and
back to 40 strokes on. The 40 on are full power
at rate 26 long. THe above = 1 set. Do 5 sets
with 1
minute no-feather paddle rest between sets.
Body:
* Legs down flat ( both knees flat)
* Tilt at waist for full reach into catch, long lats, stretch
* Take catch and draw through a long arc to a 35 degree lay back
* Elbows wide, with long pull through
* 8 fingers on handle until there is no value left in the pull of the
inboard arc
* Extend arms quickly but not bruskly
* Body follows arms into tilt
* Tilt again: be Tall and Proud - Think Elegance - Swan-like
* Stretch with head and neck up
* Must use fullest possible slide
Blade:
Roll down to the water and catch with full blade while reaching.
Do not pause. No hang or square root signs in H2O
Depth:
Using finger lift, not nback lift. Use little finger and outside edge of
hands. (See TAN to demonstrate) A rotation of back of heel of hand.
Later in Florida Training:
* Change stroke rates to 30/34/38 @ 3/4, 90%, Full and 32/36/40 @ Full
* The boat will fly
* the drill causes no fatigue and yet harmonizes the crews' pulse and
"thoughts-of action" to a new degreee
* It allows the crew to feel speed in a light-quick-strong arc and
realize they are moving the shell almost effortlessly, and good
spirit.
"Good sport" for 3-4 scullers in a speed row. Anyone can win one
and spread the enthusiasm.
****************************************************************************
***************************************************************************
p.3 - C2 -
PACRA
"1/2 slide kickers" (12 total sets)
* Drive or push off heels, not toes ever
* In 1/2 slide, heels never raise off foot stretcher
* 30 on (20 off @ no feather)
* The 20 off are very slow @ rate 14-16
* 30 on are at 1/2 slide kicking heels hard
* Up 2 beats each 10 strokes of the 30
* Stroke rate 24/26/28 @ 1/2, 3/4, 90% power x 6
* Stroke rate 28/32/36 @ FULL x 6
* This drill give speed to boat out of just 1/2 slide leg use of power
* You seldom get tired in this drill, and can do a full S/S or AT
program following.
Note: Call Ted for info. THis handles a lot of problems & is a self
coaching program. tel. (609) 654 2811. (after 8pm usually).
****************************************************************************
***************************************************************************
p.4 - C3 -
PACRA
Finland Circuit I : Not for the faint-of-heart or social rowers.
2x/week e.g. tues. PM, Fri. AM; try to spread
by 3 days. This is nearly a full load for
elite athletes.
* Warm up to a sweat then stretch 5 minutes, be sure you are loose!
A. 5 x RUN IN-PLACE
* Run in-place for one minute with knees high, and arms drive up high.
One minute off but in trot constantly moving in a circle X 5.
B. 5 x St/St Circuit (1' on; 30" off ) x 5. That is, 5 times through circuit.
* Sit-ups - slow - full range of trunk motion on floor (lay down fully)
* Push-ups - slow - full range, lock out
* High squat leaps - slow down motion to compression, arms up in the
leap, Heels push legs into the leap, not off hte toes ever.
* Russian twists - sit on bench (or cut off chair) toes tucked under
bar or held. Lay back 40 degrees with 35 lbs plate on high chest.
At the layback angle torque to left and right with very vigorous turns
(for the full minute). (see TAN for demo).
* 10 lb. plate shoulder revolves; that is , revolve arms 10 turns
forward and 10 turns backward until 1 minute is used up. Plate in
each hand.
C. ERGO
* (2' max pressure with 30" off) x 4, rates 22,4,26,28 : 30" at each
rate.
* Key is 100% pressure and explosion each stroke
D. LIGHT BENCH PULLS (70 lbs)
* (1 minute on 1 minute off) x 5, rate 40/min lift rate.
* Full arm extention each lift & hit the bench hard.
E. LEG DRIVE MACHINE -or- sled -or- leg press machine (rowing)
* Lay on your back, chest line undrer rack line (175 - 200 lb. weights)
* Do 40 full range leg presses and exchange quickly with another athlete
* Total of 5 sets per athlete; Blow it out!
F. PULL-UPS
* (15 full range pull-ups, rest 1 minute) x 3; Total of 4 sets or max
effort eattempts evin if 15 is not realized.
Warm down: jog 10 minutes or light paddle on ergo 15 min, include neck in
warm down stretch.
Good luck. This is a great total body workout with lowest chance of muscle
damage. Estimated time rfor males to do it is 1:15 - 1:30 on second workout.
1:10 is about as short a time possible if you do it correctly and slowly and
don't cut corners, and are named Tom Bohrer. Females 1:40 - 1:50 approx.
***************************************************************************
***************************************************************************
p.5 - C4 -
PACRA
LAKE WASHINGTON PYRAMID I, II (LWRC I)(LWRC II), also "Turn-and-go Pyramid"
LWRC I: (fall winter)
* 500m use as warm up piece @ rate 20, 3/4 power, long.
* 1000m rate 21 @ 90% (focus: WIDER CATCH)
* 1500m rate 20 @ 90% (focus: HOLD FINISH)
* 2000m rate 18 @ 95% (focus: WHEEL CONTROL)
* 1500m rate 20 @ 90% (focus: PROFILE POSTURE/BACK FIRM)
* 1000m rate 21 @ 90% (focus:REACH INTO NON-STOP CATCH)
* 500m rate 18 @ XX% (SMOOTHEST PIECE OF ALL; CAPTURE ALL WATER)
This piece is so strong it is X-Rated
(120%)
LWRC II (mid-late winter)
* Use race rates in early spring only and stagger handicaps for
boat class.
* See Ted for rest of pyramid rates/powers
* In case of PAN AMs (early'95) LWRC II is in Florida or Oak Ridge
training in Jan.; Plan 500m 1000m 1500m 2000m 1500m 1000m 500m
= 7 pieces.
Notes (early Jan PACRA 1995)
* Moderate to medium rates
* Power (more)
* Capture arc, full use
* Endings/control of same
* Sequence exact (body segments in series)
* Length - Where blades begin stroke to end of H20 use
* Catch without loss of arc, no missing at all!
* Hold blades into full finish (for proper reward on your
power bend investment).
***************************************************************************
***************************************************************************
p.6 - C5 -
PACRA
FIRE DRILL: formerly the "Chinese Butterfly", hand/water coordination drills
very difficult but valuable to scullers and a beauty to do
well
- 40 minutes total -
Phase 1:
* Start in catch position, blade covered, perfect balance
* Extract lightly, "loop" catch, cover blade again
* Draw through at 1/4 power, long finish - perfectly set & balanced
* 1 touch at finish in learning phase ( 2 touches later)
* reach into long armpit stretch out
* 1/2 slide draw @ 1/2 power, reach out early and into a
* Full slide into 2 touches @ rate 16 or lower & repeat all above
PHASE II:
* Withdraw at 1/2 stroke completed/ reach out again
* 2 cut-the-cakees at stomach at full slide &
* Into PHASE I (2 catches)
PHASE III
* willl contain triple touches, more power in strokes and several
air empty moves without touch at finish.
* See Ted (to stay dry)
***************************************************************************
***************************************************************************
p.6 - C6 - PACRA
RYTHYM COMPS "A" part- (face each other)
* only bar and collars ( no weights) Max of 65-75 lbs.
* 1 lift/2 seconds (watch clock on wall)
* No stops at any time
* Bar to eyebrow
* Bend Knees
* Elbows at 45 degree lift
* Fingers to front - " hang" bar above eye level
* Do not bend wrists, (a clean action lift)
* Feet 1-1/2 feet apart
* Heels down
* No stop at thighs on way down
* 30 lifts/minute for 40 lifts
* rest 2 minutes
* 6 sets ( = 240 lifts, assumes row follows)
Note: You will feel well winded at end of sets 3-6 use it as a heavy warm-up
This is a group project, I used to call this "Rail Road Axles"
RYTHM COMPS "B" part:
primary land workout: assumes your doctor's clearance to do these
moderate weights, disclaimer for
old-fart coaches
Use large clock with second hand easily
visible
for lifts, 1 each/ 2 seconds.
Beginers: 30 lifts/set X 6 sets (for the first 3 weeks)
Men start at 80lbs/Women start at 55lbs.
GROUP ACTION WORK: 1 lift each 2 seconds
Lift bar up to top of head. Keep the up and down motions together. Lift
exactly together! (pretend bars are railroad car axles)
Do not use a "cleaning" wrist motion at top, simpy hang bar in fingertips at
eyebrows, wrist and elbows high.
For safe activity do not rush lifts:
1. Do not drop bar down to floor
2. Do (on the way down) bend knees 1/2 way
3. "silent running" no banging of bar.
4. If in groups, try to lift & lower together smoothly
like a dance. Use music while you do lifts
This cardio muscular combination has the very best benefit ratio.
This is a terrific workout with coordination plus. It is short in
timeand a lot of fun with hot music. It can be a great lift
workout prior to a technique row or a utility row or for elites
a steady state row.
After 3 weeks move up 10 reps per set and 1 added set. Each 6 weeks
add only 5lbs total to bar.
Rest = time of set 1 1:15-2:00
*Goal is : 10 sets of 40 in 1 year to a max. For men 75-80 lbs
women at 55-60 lbs. no higher. Any higher weights causes very
bad form for the last 10 lifts per set and causes back folding or
rushing. Goal is not your max weight, it is muscular wind endurance.
This workout should be done 3 times a week for 3 weeks without
an added weight change. After 6 weeks start the 5lbs. increases.
Eventually 10 sets of 40 in best form = max changes to be done,
then just do 10 x 40 regularly
.
***************************************************************************
***************************************************************************
p.7 - C7 - PACRA
TARGET ROWS:
Goal:
* Using targets on shore; small plastic box, or signs, or markers.
* Move marker distance, for time in same direction.
Men Women
- 7 x 3:35 in 1X, 7 x 3:26 in 1x
- 7 x 3:20 in 2X 7 x 3:10 in 2x
- 7 x 3:10 in 4x 7 x 2:51 in 4X
* Adust for early base speed ability
* Move distance markers for visual proof to crew for each performance
* Use large color markers in two directions.
- Red down stream
- Green up stream
* Log distances gained/lost
* Try to keep crew focused on moving signs farther at fixed rate as
fatigue sets in.
* The fixed rate set by coach must be maintained!
*****************************************************************************
- C8 -
PACRA
POWER ERG
* Use desired split as target split and hold for specified distance
A: 1500m 1:43 / Hwt Women 1:31 Hwt Men
2 min paddle
1000m
3 min active rest
B: 1500m
2 min paddle
500m
3 min active rest
C: 1000m
2 min paddle
1000m
3 min active rest
D 1000m
2 min paddle
500m
* This workout can be done well on 500m olympic measured split course;
eg. occoquan/princeton/mercer county lake/ or oak ridge or any
accurate minimum current with average in 2 directions on college courses.
Brian Connett
everyrthinG? I haven't seen you around campus...what's up??? We are doing
our winter workouts. Unfortunately the chronic fatigue took over last week
and i had to lay back for a while. but now i am back. talk to you later.
Brian Connett
In article <3ghs0d$f...@noc2.drexel.edu>, st93...@dunx1.ocs.drexel.edu