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Rowing - Specific Scripts / Organizing of Training

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How to create a Training-Schedule

Suggestions on planning the practice in Rowing

1. Drawing a Table ( Example: 7 Columns / 6 Rows = 1 Month )

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

2. Insert Weekdays into the header-row

Mon

Tues

Wedn

Thur

Fri

Sat

Sun

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

3. Insert Dates ( Example here: Juli.2000 )

Mon

Tues

Wedn

Thur

Fri

Sat

Sun

 

7.1.00

7.2.

7.3.

7.4.

7.5.

7.6.

7.7.

7.8.

7.9.

7.10

7.11

7.12.

7.13.

7.14.

7.15.

7.16

7.17.

7.18.

7.19.

7.20.

7.21.

7.22.

7.23.

7.24.

7.25.

7.26.

7.27.

7.28.

7.29.

7.30.

7.31.

 

 

 

 

4. Choosing the “Free” Days ( Example here: Monday )

It is necessary and useful, to allow the athletes one free day every week to recover and organize necessary personal things.

Mon

Tues

Wedn

Thur

Fri

Sat

Sun

 

 Free

 

 

 

 

7.1.00

7.2.

7.3.

Free

7.4.

7.5.

7.6.

7.7.

7.8.

7.9.

7.10.

Free

7.11.

7.12.

7.13.

7.14.

7.15.

7.16.

7.17.

Free

7.18.

7.19.

7.20.

7.21.

7.22.

7.23.

7.24.

Free

7.25.

7.26.

7.27.

7.28.

7.29.

7.30.

7.31.

Free

 

 

 

 

 

 

 

5. Choosing the Days for Tests and / or determine Competitions-dates

Mon

Tues

Wedn

Thur

Fri

Sat

Sun

 

 Free

 

 

 

 

7.1.00

7.2.

7.3.

Free

7.4.

7.5.

7.6.

7.7.

7.8.

7.9.

7.10.

Free

7.11.

7.12.

7.13.

7.14.

7.15.

7.16.

7.17.

Free

7.18.

7.19.

7.20.

7.21.

7.22.

7.23.

7.24.

Free

7.25.

7.26.

7.27.

Pretest ?

1 x 1000 m

7.28.

7.29.

 

7.30.

2000 m Test

 

7.31.

Free

 

 

 

 

 

 

 

6. Decision - how many practice-sessions every week?

          and

7. Deciding the Number “Hard-Practices” every week. ( Weight-Practice / INA / HINA / WSA / Tests )

The ratio: less than 40% of the whole number of practices. / less than 20% of the total workout time.

Number of Practices / Week

“Hard” Practices

Extensive Practices

 EXA / K/R

7 x

Maximum 3 x

Minimum 4 x

8 x

Maximum 3 x

                 5 x

9 x

Maximum 3 - 4 x

Minimum 5 x

10 x

Maximum 4 x

                 6 x

11 x

Maximum 4 x

                 7 x

12 x

Maximum 4 x

                 8 x

>>> Refer to Relaxation – and Recreation-Times!!!

 

Examples for “Hard-Practices”

INA ( Intensive Endurance ) Heart-rate [Hf]: > 165 (men) / > 170 (women)

Rowing or CII !!!

2 – 3 x 4000 m SF 20 – 24 / Max Power

3 x 7 min    SF 26 – 28 (  or race frequence – 2 )

4 x 4 min  SF 26 – 30

3 – 4 x 1000 m   ( Test–SF –2 )

1 – 2 x 20 min       SF 24 – 26

..................................

HINA ( High Intensive Endurance ) Heart-rate: Max !!

Rowing or CII !!!

6 x 2 min    SF Max

4 x 500 m    Test / Max

3 x 1000 m   ( Test–SF +2 )

10-12 x 30 strokes

>>> in this category usually not more than 300 – 400 „power“ strokes !!!

 3 Sets // 8 x 1 min   SF 24 / Max // 1 min Rest ( CII only )

……………………...........

WSA ( Racing Specific Endurance ) Heart-rate: Max !!

Rowing or CII !!!

10 x 250 m   Max

2000 m   Test

2000 m   Profile

Starts + 10 / 20 / 30

……………………….

Weight-Programs: ( Power-Endurance / KA // Maximum-Power / K-max // Speed-Power / SK // Speed-Power-Endurance / SKA )

>>> for examples in this category refer to the special chapter of weight practices

 

8. Filling the chosen number of “Hard-Practices” into the Schedule, including the total number ( normally every second day!!! ) 

>>> Refer to Relaxation – and Recreation-Times!!!

( Example here: 10 Practice-sessions )

Mon

Tues

Wedn

Thur

Fri

Sat

Sun

 

 Free

 

 

 

 

7.1.00m) INA

3 x 7 min SF 26 – 28

 

a)

7.2m)

 

a) INA 4 x 4 min

SF 26 – 30

 

7.3.

Free

7.4m) Weight Program [ KA ]

 

a)

7.5m)

 

 

7.6m) Weight Program [ KA ]

 

a)

7.7m)

7.8m) INA 1–2 x 20min SF 24–26

 

a)

7.9m)

 

a) HINA   3 Sets //

 8 x 1 min  // SF 24 / Max // 1 min Rest

( CII only )

7.10.

Free

7.11m) Weight Program [ KA ]

 

a)

7.12m)

 

 

7.13m) Weight Program [ KA ]

 

a)

7.14m)

7.15m) INA 3 x 7 min SF 26 – 28

 

a)

7.16m)

 

a) HINA3 x 1000 m

(Test–SF +2)

7.17.

Free

7.18m) Weight Program [ KA ]

 

a)

7.19m)

 

 

7.20m) Weight Program [KA ]

 

a)

7.21m)

7.22m) WSA

10 x 250 m Max

 

a)

7.23m)

 

a) HINA

4 x 500 m  Test / Max

7.24.

Free

7.25m) Weight Program [ KA ]

 

a)

7.26m)

 

 

7.27m) Weight Program [ KA ]

or Pretest 1000 m

a)

7.28m)

7.29m)

 

7.30m)

2000 m Test

 

a)

7.31.

Free

 

 

 

 

 

 

 

9. Filling up the Schedule with Extensive Workouts ( EXA ) and workouts to support Compensation / Relaxation and Recovery ( K/R )

     ( Example here: 10 Practice-sessions )

Mon

Tues

Wedn

Thur

Fri

Sat

Sun

 

 Free

 

 

 

 

7.1.00m) INA

3 x 7 min SF 26 – 28

 

a) EXA 120 min

7.2m) EXA 90 min

 

a) INA 4 x 4 min

SF 26 – 30

7.3.

Free

7.4m) Weight Program [ KA ]

 

 

a) EXA 80 min

7.5m) EXA 100 min

 

 

 

7.6m) Weight Program [ KA ]

 

 

a) K/R 60 min

7.7m) EXA 90-120 min

7.8m) INA 1–2 x 20 min     SF 24 – 26

 

 

a) K/R  60 min

7.9m) EXA 90 min

 

a) HINA  3 Sets //

 8 x 1 min  // SF 24 / Max // 1 min Rest

( CII only )

7.10.

Free

7.11m) Weight Program [ KA ]

 

a) EXA 80 min

7.12m) EXA

100 min

 

 

7.13m) Weight Program [ KA ]

 

a) K/R 60 min

7.14m) EXA

90-100 min

7.15m) INA 3 x 7 min

SF 26 – 28

 

a) K/R 60 min

7.16m) EXA 90 min

 

a) HINA 3 x 1000 m

(Test–SF +2)

7.17.

Free

7.18m) Weight Program [ KA ]

 

a) EXA 80 min

7.19m) EXA

100 min

 

 

7.20m) Weight Program [ KA ]

 

a) K/R 60 min

7.21m) EXA

100 min

7.22m) WSA

10 x 250 m Max

 

a) K/R 60 min

7.23m) EXA 90 min

 

a) HINA

4 x 500 m  Test / Max

7.24.

Free

7.25m) Weight Program [ KA ]

 

a) EXA 80 min

7.26m) EXA 90 min

 

 

 

7.27m) Weight Program [KA]

or Pretest 1000 m

 

a) K/R 60 min

7.28m) EXA 80 min

 

 

 

7.29m) K/R 60 min

 

 

7.30m)

2000 m Test

 

a) K/R 60 min

7.31.

Free

 

 

 

 

 

 

EXA ( Extensive Endurance ) 60 – 120min

Rowing, CII, Running…

Heart-rate [Hf]: ~ 155 (men) / ~ 160 (women)

K/R ( Compensation / Regeneration ) : 30 – 60 min

Rowing, CII, Running, Cycling, Paddling, Skating…

Heart-rate: under [<] 140                                                                                                                                               Joern Grosskopf / 1999