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    Rowing Training

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    kiran yalamanchi
    This 9-week ERG training plan focuses on indoor rowing 2 times per week. Each session includes a warm-up followed by high-intensity interval training pieces interspersed with rest periods. The plan progresses each week by increasing the intensity, duration, and complexity of intervals. Proper technique is emphasized to maximize training benefits and avoid injury. The goal is to improve muscular endurance, cardio fitness, and calorie expenditure through challenging indoor rowing workouts.

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    Rowing Training

    Uploaded by

    kiran yalamanchi
    66 views4 pages
    This 9-week ERG training plan focuses on indoor rowing 2 times per week. Each session includes a warm-up followed by high-intensity interval training pieces interspersed with rest periods. The plan progresses each week by increasing the intensity, duration, and complexity of intervals. Proper technique is emphasized to maximize training benefits and avoid injury. The goal is to improve muscular endurance, cardio fitness, and calorie expenditure through challenging indoor rowing workouts.

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    fisa approved training programme

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    rowing training

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    This 9-week ERG training plan focuses on indoor rowing 2 times per week. Each session includes a warm-up followed by high-intensity interval training pieces interspersed with rest periods. The plan progresses each week by increasing the intensity, duration, and complexity of intervals. Proper technique is emphasized to maximize training benefits and avoid injury. The goal is to improve muscular endurance, cardio fitness, and calorie expenditure through challenging indoor rowing workouts.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    66 views4 pages

    Rowing Training

    Uploaded by

    kiran yalamanchi
    This 9-week ERG training plan focuses on indoor rowing 2 times per week. Each session includes a warm-up followed by high-intensity interval training pieces interspersed with rest periods. The plan progresses each week by increasing the intensity, duration, and complexity of intervals. Proper technique is emphasized to maximize training benefits and avoid injury. The goal is to improve muscular endurance, cardio fitness, and calorie expenditure through challenging indoor rowing workouts.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 4

    ERG TRAINING GUIDE

    Indoor rowing is a total body workout that is used as a supplemental training tool by elite athletes
    around the world in paddling and rowing sports. Indoor rowing or ‘erging’ builds muscular
    endurance, cardio and is an amazing calorie blaster.
    This Erg training program is tough and requires extraordinary discipline. I have found that working
    with a training partner or with a small group motivates individuals to push just that much harder….
    Remember ‘the extra mile?..not much traffic there.
    Please, ensure you have at least one day ‘completely’ off from ALL your combined training activities
    each week.
    Pat

    9 WEEK ERG TRAINING PLAN


    Frequency: Generally 2 erg workouts weekly (18-24 minutes of ‘work’ each session)
    NOTE: Proper technique is critical in order to maximize your erg training benefits and to avoid
    injuries. This program will work IF you do.
    LEGEND:
    spm = strokes per minute
    x = times
    ‘ = minutes
    “ = seconds
    % = level of intensity (100% refers to maximum physical output. ***
    ‘rest’ or ‘total rest’ = stop rowing and rest
    off = active rest/down pieces at 10% intensity
    on = max intensity/power or as indicated i.e. 100% or 80% or 50%
    pcs = training ‘pieces’ or ‘packages’

    *** It is important to train at ‘honest’ intensity levels.


    Perform a 20” test piece at 100% intensity, maximum exertion @ 34 spm. Your 500M avg will be an
    indicator of 100% power.
    START: August 20,2018
    Week # 1:
    Monday: Intervals - Anaerobic
    10’ warm up @ 50 -60%
    30 on/30 off ; then 45”on/30”off, 1’on/30” off, 1’15”on/30”off, 1’30”on/30”off, 1’45”on/30”off…. 2’
    total rest then repeat this package of intervals in reverse. (‘ON’ pieces between 28 and 34 spm)
    Wednesday:
    Steady Technical and Aerobic
    10’ warm up - It is important to stay consistent at no more than 60%.
    5’x 5pcs @75% with 1’ off (active rest/10%) between pieces.
    Slower stroke rate between 24-30 spm

    Week #2
    Monday:
    10’ warm up
    6’x 4pcs @ 80%
    2 minutes full rest between pieces
    Wednesday:
    10’ warmup
    90” x2pc @80%
    3’ total rest
    90”x1pc @100%
    3’x4 pcs @80%.. 1 total rest between pieces

    Week #3
    Monday: 10’ warm up
    3’ complete rest.
    30”on/30” off x 12pcs @100% (explosive pcs) producing increased power and acceleration on EVERY
    stroke! 5’ total rest
    1’30”on/30”off x 4 pieces
    Wednesday: Pre-Test workout
    10’ warmup
    15”on/15”off x 4 pieces 100%
    30”on/30”off x 4 pieces 100%
    1’on/1’off x 4 pieces 100%
    2’on/2’off x 2 pieces 80%
    Week # 4
    Monday:
    Self test: 2’@100%
    Wednesday:
    DAY OFF!

    Week #5
    Monday:
    10’ warmup
    2’on @ 80% - 2’ total rest x 4 pcs
    1’45” @ 90% - 2’ total rest x 3 pcs
    1’30” @ 100% - 2’ total rest x 2 pcs
    4’ rest
    5’@ 70%
    Wednesday: Steady Technical
    10’ warmup
    6’ @ 75% - 2’ total rest x 3 pcs
    30”on/30” off x3pcs

    Week #6
    Monday:
    10’ warm up
    2’ on/2’ off @80% - x 3pcs
    1’30” on/2’off @90% - x 4 pcs
    4’ total rest
    1’45” @100%
    Wednesday:
    10’ warmup
    4’@ 80% - 3’ total rest
    2’on/2’off @ 90% x 3 pcs

    Week #7
    Monday:
    DAY OFF!
    Wednesday:
    10’ Warmup
    5’@80% - 4’ total rest
    30”on/30”off @100% x 15pcs – 4’ total rest after pkg is completed
    90”on @100%
    Week #8
    Monday:
    10’ warmup
    2’x 100%
    5’ rest
    30on/30off @100% x5 pieces
    Wednesday:
    10’x2 @75%. 4’ total rest between pieces
    1’x2@100% 90” off (active rest)

    Week # 9
    Monday:
    10’ Warmup
    2’on/2’off x 2 @ 80% - 4’ total rest
    2’ @100%
    Wednesday:
    10’ warmup
    Self Test x2 with 10-15’ between pieces. (2’test)

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