Rowing - Specific Scripts / Weight - PracticeStrength 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  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 |
