User:Johnteslade/Training for Rowing
In rowing, a large amount of time is spent training. The different types of training undertaken by athletes is outlined below.
Rowing based[edit]
This is the type of training done either on the water or on the indoor rower. There are the following main types:
| Type | Full Name | Work | Rating | Rest | % max heart rate | Effect |
|---|---|---|---|---|---|---|
| UT2 | Oxygen Utilisation 2 | 60-90' | 18-22 | none | 65-75% | Improves the muscles' ability to use the oxygen delivered by the blood |
| UT1 | Oxygen Utilisation 1 | 45-60' | 20-24 | none | 75-85% | |
| AT | Anaerobic Threshold | 2 x 20' | 24-28 | 8-10' | 85-90% | Improves the rower's anaerobic threshold |
| TR | Transport Region | 6 x 5' | 26-30 | 6-8' | 90-95% | Improves the heart's ability to pump blood |
| L | Lactate | 6 x 1' | 32-42 | 2-3' | 95-100% | Improves the body's ability to work anerobically - the production, removal, and tolerance to lactic acid |
Weights[edit]
Another important part of the training is use of weight training. This helps to develop a rowers explosive strength and power.
Cross Training[edit]
Other sorts of aerobic exercise (e.g. running, swimming). Improves aerobic endurance.
Circuit Training[edit]
The idea is to keep the heart rate at a constant level (about 130-170 bpm) for a long period of time. Several bodyweight exercises are strung together to form the circuit, each exercise being performed for about 30 seconds before moving to the next. Improbes aerobic endurance and strength.
Core Stability[edit]
The development of the trunk of the body. This is useful in rowing as a large stress is placed on the lower back and abdominals during the rowing stroke.
Flexibility and Mobility[edit]
Often an overlooked area of rowing training. Flexibility (the range of movement about a joint) allows a rower to take a long stroke due to being able to move further. Mobility (how a freely a joint can move) lets a rower move easier and hence use less energy.
Sources[edit]
- FISA Training Manual [1]
- Concept2 Training Guide [2]
- High Performance Rowing by John McArthur ISBN 1861260393