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

MAX – Power Program / 課程 （最大力量）
 

Set No Intensity LW / LM W / M 1.  LEG PRESS  Set  1.) W-Up 75% Max 5 – 8 x 10 – 12 x      Set 2.)   + 3.) 95% Max 5 – 8 x 10 – 12 x      Set 4.)    + 5.) 90% Max 5 – 8 x 10 – 12 x  Every set has to be combined with a Back muscle – workout !            ( slow! ) 2.  ARM PULLING  Set  1.) W-Up 75% Max 5 – 8 x 10 – 12 x      Set 2.)    + 3.) 95% Max 5 – 8 x 10 – 12 x      Set 4.)    + 5.) 90% Max 5 – 8 x 10 – 12 x  Every set has to be combined with a Front muscle – workout !           ( slow! ) After this:    Always 2  workouts have to be combined, high  weight – level 3.  Front muscle with weights 3 – 4  Sets 10 – 20 kg 12 x 12 x 4.  Bench press 3 – 4  Sets 80 – 90 % 6 – 8 x 12 x   5.  Back muscle with weights 3 – 4  Sets 10 –20 kg 12 x 12 x 6.  Leg – extension 3 – 4  Sets   6 – 8 x 12 x   7.  Sit – ups with weight 3 – 4  Sets 10 – 20 kg 12 x 12 x 8.  Arm pull (machine) 3 – 4  Sets 80 – 90 % 6 – 8 x 12 x   9.  Back muscle (machine) 3 – 4  Sets   12 x 12 x 10.  Leg – curl 3 – 4  Sets   6 – 8 x 12 x    + Back – muscle – Pyramid  ! / Gymnastics / Stretching  ! / Cooling – Down 20 – 30 min CII easy !

                                                                                                                                                 Joern Grosskopf