Training method in a nutshell

[XENO]

Training for maximum rowing performance in short.

Highly trained Olympic rowers are not only fit for rowing but also in
other cross training exercises. It is the overall muscular endurance
capability that sets a rower apart from the Olympic athletic
population.

There are three phases to the training periodization

1. Build torque and endurance at low rate of repetition (fall-winter)
2. Transitioning from high torque/low rate to high torque intermediate
rate (winter-spring)
3. Final phase high torque/high rate sprinting capability (spring-
summer)

Building torque is done throughout the year either in the boat or the
gym
Building endurance is done 3/4 of the year with the remaining 1/4
needed for maintenance
Building muscular strength is done in the fall and mid winter
Building muscular strength and endurance in winter-spring-summer

High speed of execution is trained year around in the boat with short
intervals such as 15 to 20 seconds on. There are different exercises
on land to “freshen speed of execution” however speed of execution is
not higher on the priority list than endurance and torque.

Range of motion is continuously at the forefront year around. Range of
motion is a factor in power. Short explosive is not as efficient in
rowing as is “long and strong”.

Stroke rates of 18-22 are held throughout the year for endurance
pieces below the aerobic threshold.

Stroke rates between 20-30 push the transition phase between aerobic
and anaerobic threshold. Such training sessions come in form of
pyramids of 19 to 29 minutes long.

7 minute pieces ranging from beginning stroke rates of 18 in fall to
36 strokes per minute in the final stages of such pieces before major
summer championship builds high torque at lactate levels between 6-8
mmol.

Lactate step tests to monitor lactic acid accumulation is another key
workout which gives the athlete the positive feedback needed to
believe in the training and respect prescribed rest.

Training for maximum rowing performance is a long hard road. However,
it is not a long hard unbearable road. Injuries from training is not
an option. Sound technique, core strength, staying within safe lifting
limits, are key, for injury free preparation.

Xeno