Focus switches to specific crew preparations for Fall Head Race Season. Here are the rowing times for the week of Sept 18th.
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 some land pratices:
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:
regular, front plank
alternating toe touches
Friday, Aug. 25:
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
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)
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)