www.global-rowing-service.com
Rowing - Specific Scripts / Weight - Practice
Strength Training / Max Power Programs for Rowing  (Examples) / The Impact of Power-Endurance Training on the Effectiveness of the muscle / Power-Endurance Programs for Rowing (Examples) / Speed-Power-Endurance Programs for Rowing (Examples) / Speed-Power Program (Example) / Weight-Practice / Specialized Strength Training for Rowing click on the titlebar 
to switch the language
 
 
 
Power - Endurance - Program I 課程
 
     Target : increasing power endurance ability
     Organizing form : circle
     5 min   warming up / 10 min gymnastics
 
   2 3 circles
 

No

Workout

Reps

Intensity

1.
Arm pulling / Bench pull
80 x
> 50 % / SF >30
2.
Front muscles
30 x
slow
3.
Sit-ups
20 x
slow
4.
Bench press
30 x
> 40 %
5.
Stair steps
80 x
fast / explosive
6.
Back muscle
30 x
slow
7.
Leg-curl
30 x

 

8.
Weight lift / Deep Squats
30 x
F 30 kg / H 50 kg
9.
Leg-extension
30 x

 

10.
Arm Pulling  - Machine
30 x

 

11.
Back muscle / machine
30 x
slow
12.
Leg press
60 x
>50 % / SF >30
13.
Arm pulling / machine
30 x
>60%/ SF 30
14.
Front muscle / diagonal
30 x
slow
15.
Snatch up to the Chest
30 x
2 x 10 kg / 30 kg
16.
Butterfly / backwards
30 x
slow
17.
Connection workout
10 x

 

 

 1 circle  =   610 repeats

2 circles = 1220 repeats

3 circles = 1830 repeats

 
   Back muscle Pyramid! / 20 30 min cooling down    /  CII HF < 140 ! Gymnastics !

Power - Endurance - Program  II IV

Target : increasing power endurance ability

Organizing form : circle

Note : Body muscle workouts hold always 3 sec., other workouts  SF > 30 or time limits ;

           watch out to keep enough resting time between each workout .

Weights : Test weights or 50 % of the maximum weight .

Nr

Workout

II

III

IV

1.

Bench pull

40 x

60 x

80 x

2.

Steps

20 x

30 x

30 x

3.

Front muscle I

15 x

15 x

15 x

4.

Bench press

30 x

40 x

40 x

5.

Leg press

40 x

50 x

50 x

6.

Back muscle I

15 x

15 x

15 x

7.

Horizontal bar

Max  15 

Max  15

Max  15

8.

Free weights with armlift

30 x

40 x

40 x

9.

Armpulling ( machine )

25 x

30 x

40 x

10.

Front muscle II

15 x

15 x

15 x

11.

Leg curl

30 x

40 x

40 x

12.

Bench pull

40 x

60 x

80 x

13.

Back muscle II

15 x

15 x

15 x

14.

Free weights up to the chest

20 x

30 x

40 x

 

Total

350 x
455 x
515 x

 

3 circle
1050 x
1365 x
1545 x

 

4 circle
1400 x
1820 x
2060 x

 

5 circle
1750 x

 

 

                                                                                                                                                                                                                                                                                                                                                  Joern Grosskopf