Basics / Sport-scientific Scripts
Dominant Abilities / Coordination / Strength / Speed / Endurance / Technique / What happens to the body when it gets in motion / Conditioning for Rowing / Anaerobic Threshold / Heart-rate Training -zones / Phases of Adaptation / Supercompensation / Annual Programming / Variety / Training for Young Athletes / Advice for young rowers
The script shows, that improvements are achieved by optimum practice – load and optimum recover-time. Each workout is followed by a time of fatigue on which a time of recovery including adaptation (Graphic 1 / immediate + delayed) should follow. To reach an optimum of improvement it is necessary, to reach the right time for the next hard practice, the point of supercompensation, because this state will not be permanent. The level of supercompensation is higher than the level of normal adaptation.
By using this effect of supercompensation in a steady training-system, steady improvement / a peak can be achieved only for few (~ 3) cycles after which a resting period is required. (Graphic 2 / cumulative effects).
Useful for training in rowing is the knowledge of normal recover-times. See the table of regeneration and recover-times. The individual recover-times require a lot experience and should be chosen empirically.
Joern Grosskopf, January, 2003