EXSS1040 13.

October 2023
Sport Specific Exercise Program

Sport specific exercise program – rowing

Smart goals
As discussed earlier in the athlete's profile, the test's specificity is of great importance to obtain
the best indicator for the actual performance on the water. The duration of a usual 2000m race
is about 7-8 minutes and consists of an aerobic contribution of 75% and an anaerobic contri-
bution of 25%. Therefore, our test battery consists of a VO2max test on a rowing ergometer to
test aerobic capacity. A 500m test on a rowing ergometer to test muscular power. And 1RM
barbell row and barbell squat to test muscular strength.

Estimates of the athlete’s current performance: (1RM bench pull, 75kg ) (1RM squat, 115kg)
(VO2max, 65mlO2/kg/min) (500m time, 1:35 min)

Conditions and limitations of the goals

Our training program is targeted towards an elite rower in excellent physical condition. Con-
sidering this as well as his already comprehensive exercise workload, the goals presented below
are set to be realistic and achievable. The combination of long and short-term goals ensures
overall direction and meaning with training and the establishment of confidence through feed-
back. Most of the goals are outcome goals but to prevent burnout, we’ve also implemented 1
process goal related to mental strength.

Goals

Short-term Description

S) Write down the focus of the training session. Afterward, vis-

1) Reduce anxiety before
ualize the movements you are going to do as well as how your
races by implementing 1 body will feel as the session progresses.
M) Self-monitoring the accuracy of the visualization after each
visualization exercise of
session with a score from 1-10 is used to track progression.
5 min before every in- A) Short tasks of (5 min) ensure that the athlete does not feel
overwhelmed and skip the task.
water training session.
R) Mental strength is important in rowing and visualization can
be used to better deal with stressful situations in races and in
training (Ruth 2018).
T)

S) The 10-second improvement is specific. To prevent in-

2)Increase 2000m row-
creased psychological pressure and to avoid overtraining, the 5-
ing time on ergometer by second improvement is supposed to build confidence and be
relatively easy to achieve.
5 seconds in 4 weeks.

1
 EXSS1040 13. October 2023
Sport Specific Exercise Program

M) Improvements are measured with a stopwatch and a rowing

ergometer. The stroke rate is also measured.
A) The athlete will follow his current training program to
achieve this goal.
R) Our athlete is competing at the 2k distance why training and
improving performance on this distance can help improve pac-
ing.
T) The improvement is tracked after 4 weeks. A further time-
restricted goal can be implemented afterward.

Long term Description

S) Factors such as sleep, diet, and mental state are possible in-
1)Increase VO2 max by
fluencers of performance on the day of assessment.
10 % in 8 months M) The use of VO2 testing equipment and a rowing ergometer
ensures high accuracy of the test. A 4-month test is provided to
track progression.
A) This ambitious goal requires high commitment from the ath-
lete. The short-term goals described above will hopefully help
the athlete stay motivated to achieve this improvement.
R)Among mental toughness and peak power, aerobic capacity
is one of the most important aspects of rowing why improving
maximum oxygen uptake is of great importance for our athlete.,
T) After 24 weeks the performance of the athlete will be as-
sessed.

S) The 15% improvement is specific. To prevent injury, the ath-

2)Increase 1RM bench
lete must train with proper technique.
pull and 1RM squat by M) Regular 1RM testing is provided to track progression,
A) The athlete might have to adapt to a new training method as
15% in 10 month
Improving 1RM requires a training program emphasizing a
small number of repetitions (3-5) with a heavier load.
R) Muscular strength is important in rowing to ensure maxi-
mum force in each stroke.
T) After 10 months, improvements are tested.

Exercise prescription (acute programming variables)

Day Session Type

Monday Warm Up: 3 min light on erg, quad stretch(static), walking lunge with rotation(dynamic), Resistance
Workload: back squat: 8-10 reps, 3 sets, 70% /bench pull: 6-8 reps, 3 sets, 75%/ DB split squat: 15 reps,2
sets, 55%/ Bench press: 6-8 reps, 3 sets, 75%. Rest: 1.5 min between each exercise

Cool down: 10 min light bike, knee to chest stretch(static), hip flexor stretch (static).
Approx time: 1 hour

2
 EXSS1040 13. October 2023
Sport Specific Exercise Program

Tuesday Warm up: 3 min light on erg, quad stretch(static), walking lunge with rotation(dynamic) Conditioning
Workload: 6000 m x 2 on the rowing ergometer (erg) with 3 min rest
57-63% of Max heart rate (MHR)

Cool down: 5 min light bike, hamstring stretch(static)

Approx time: 45 min- 1 hour

Wednes- Warm up: 3 min light on erg, knee to chest(static), banded abductions, bird dog Resistance
day Workload: deadlift: 6-8 reps, 3 sets 75%/ kneeling single arm dumbbell shoulder press 8-10 reps, 2 sets,
70%/ single arm cable row 6-8 reps 3 sets 75%/ Back extension, 2 sets, 15 reps BW. Rest: 1.5 min between
each exercise

Cool down: 10 min light bike, knee rolls with a hold(static), hamstring stretch(static)
Approx time: 1 hour

Thurs- Warm up: 5 min light bike Conditioning

day Workload: 18 km rowing session (RPE 4-6) in small boats (singles/ pairs) at rate 18-20 (rate= strokes per
minute),
Cool down: 10 min light bike, knee rolls with a hold(static), hamstring stretch(static)
Time: 2 hours

Friday Active recovery: this could include a light walk, swim, or bike. Recovery
Approx Time: <1 hour
Saturday Warm up: 3 min light on erg, quad stretch(static), walking lunge with rotation(dynamic), bird dog 5 each Conditioning
side.

Workload:
6 x 500 m erg 2 min rest at 2k pace

Cool down: 10 min light bike, knee to chest stretch(static), hip flexor stretch (static)
Approx Time: 45 min
Sunday Rest Day Rest

Exercise prescription (training principles and effectiveness)

Progression: With only the limit of a 1-week training program it is hard to display how the
athlete will progressively overload and progress to improve in their next assessment. Their
next assessment will likely be a 2000 m test on the erg which this program aims to target as
well as the goals specified earlier. To progress in following weeks, the training program
would look to incrementally increase either weight or repetitions within the resistance ses-
sions to see increase in both strength and muscular hypertrophy which would help reach his
specific strength goals of increasing 1RM on bench pull and back squat as well as help in-
crease power output for the 2000 m and 500 m erg test. In terms of the conditioning and aero-
bic portion of the program in following weeks to follow a polarized training method, the vol-
ume of the low intensity would increase, and the volume of the higher intensity aerobic ses-
sions would stay the same, but the intensity would increase. This would allow the athlete to
slowly increase aerobic capacity and reach the goal of increased V02 max while also target-
ing the specificity of the intensity of the 2000m and 500m erg.

3
EXSS1040 13. October 2023
Sport Specific Exercise Program

Reasons Behind the Selection

Both resistance training prescriptions and strength and conditioning training prescriptions con-
tribute to improving athlete performance. The two prescriptions start from the athletes' result
goals and process goals, and enhance the psychological and physiological dimensions to im-
prove the overall performance of the athletes.
Resistance training is designed to build muscle strength and muscle mass. The rowing exercise
requires back muscles, core muscles, leg muscles, chest muscles, arm and forearm muscles,
shoulder muscles, and abdominal muscles to work together (Peloton, 2023). The first resistance
training prescription comprised Full-Body Training. Concerning the upper body, bench pull
exercises engage the muscle groups of the upper arm and back, while bench press exercises
target the chest, shoulder, and upper arm muscle groups. On the lower body front, the gluteals,
hamstrings, and quadriceps receive significant development through the execution of the back
squat. The second resistance training prescription also consists of Full-Body Training. Unlike
the initial prescription, this time it includes a specific exercise plan for core and spinal muscles,
incorporating exercises such as deadlift, kneeling single-arm dumbbell, and back extension.
Additionally, it focuses on enhancing the strength of the back, arm, and shoulder muscle groups
through exercises like kneeling single-arm dumbbells, shoulder presses, and single-arm cable
row. The workout routine also targets the development of gluteals, hamstrings, and quadriceps
with the inclusion of deadlifts. Two resistance training sessions engage all the muscle groups
required for rowing, enhancing muscle endurance and explosive strength, ultimately leading to
improved athlete performance.
Conditioning training employs rowing ergometer exercises performed at varying distances,
thus encompassing different levels of intensity. This methodology aims to enhance not only
the proficiency of rowing movements but also the stability and coordination of the body. Sim-
ultaneously, it strives to optimize the body's energy systems, including aerobic capacity, an-
aerobic capacity, and the ATP-PC system, with the ultimate objective of ameliorating cardi-
orespiratory endurance.
Regarding the selection of training intensity, the training prescription combines the objectives
of multiple-effort and hypertrophy training. This entails utilizing a load range of 67% to 85%
of the one-repetition maximum (1RM), performing a range of 3 to 8 sets, 30 seconds to
1.5minutes rest time and aiming for a range of 3 to 12 repetitions per set. This approach is
employed to synergistically enhance both strength gains and muscle adaptation.

4
EXSS1040 13. October 2023
Sport Specific Exercise Program

In the context of warm-up and cool-down routines, it is essential to recognize their distinct
roles and purposes. The warm-up phase is strategically designed to elevate the heart rate and
respiratory rate while concurrently enhancing joint flexibility. This serves to mitigate the risk
of injury and optimize the efficacy of subsequent training or exercise. On the other hand, the
cool-down phase is tailored to ameliorate post-exercise muscle tension. Employing stretching
exercises during the cool-down period is a valuable strategy to effectively enhance muscle
flexibility and expand the range of motion in the joints. This, in turn, contributes to the reduc-
tion of the overall strain on muscles and joints and bolsters the body's recuperative capabilities.

Challenge or Obstacle
The training prescription comprises four integral components: resistance adjustment, recovery
and rest, and the judicious allocation of training and rest intervals. For athletes, the formulation
of a well-balanced training plan, coupled with short-term target outcomes, can serve as a mo-
tivating force, encouraging adherence to the prescribed training regimen.
In the realm of challenges, injuries often manifest as the foremost and inevitable obstacle. In-
juries result in time loss and the potential diminishment of an athlete's performance capabilities.
In response, adapting the training plan by focusing on upper body training is a good choice
when the injury pertains to the lower body or by reducing the training volume if the injury is
non-severe. Furthermore, the psychological burden on athletes is an intrinsic challenge. When
ideal outcomes aren't attained in tests or competitions, it is paramount to provide encourage-
ment, guidance, psychological counseling, and the essential provision of adequate rest. Addi-
tionally, illness poses yet another challenge, necessitating the restructuring of training plans in
alignment with medical guidance, allowing for essential rest and recovery periods. In the face
of challenges or obstacles, it is imperative to implement pragmatic strategies aimed at mitigat-
ing adverse effects and facilitating athletes in their pursuit of objectives.

5
EXSS1040 13. October 2023
Sport Specific Exercise Program

References

Ruth, W. (2018). Rowing stronger. 3 Steps To Coaching Mental Skills For Rowing.
https://rowingstronger.com/2018/04/02/3-steps-to-coaching-mental-skills-for-rowing/

Peloton, T. (2023). What muscles does rowing work? Proper form and technique.

https://www.onepeloton.com/blog/what-muscles-does-rowing-work-proper-form-and-

technique/

6
EXSS1040 13. October 2023
Sport Specific Exercise Program

Assessment #2: Sport-Specific Exercise Program (EXSS1040)

GROUP ASSIGNMENT DECLARATION

By signing this form each member of the group declares the following:

· The assignment is an original work

· A fair contribution was made
· Any other work of a similar nature has been appropriately refer-
enced in this assignment
· The final version of this assignment was reviewed prior to submis-
sion

Student Student No. Contribution to as- Signature

Name signment (i.e., describe
what you did)
Morten Suhr Student ID: SMART-goals
530677439

Yenan Li Student ID: Justification

530159452
Alec Hoskin Student ID: Exercise prescription
530501204

If group members have not satisfied the above, you can provide further in-
formation here: