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   Speed-Power-Endurance - Program I  課程Ⅰ(速度、力量、耐力)

Target: increasing speed power endurance ability

Organizing form: Stationary / allways two workouts combined / time limits!
5 min. warming-up
10 min. gymnastics
 

No

Workout

Sets

Repeats

Intensity

Speed

1.

 Arm pulling
5 Set
30 x
~ 50 %
Fast!
 During each resting period Front muscle                                                 30 x
Slow!

2.

 Leg press
5 Set
30 x
~ 50 %
Fast!
 During each resting period Back muscle                                                 30 x
Slow!
 After this: 3 circles

3.

 Bench press

 

20 x
~ 50 %
Fast!

4.

 Leg curl

 

20 x
 
Slow!

5.

 Leg extension

 

20 x

 

Slow!

6.

 Snatch up to chest

 

20 x

 

Fast!

7.

 Connection-workout

 

10 x

 

Normal

8.

 C - II / Setting 10 / Start + 10 Strokes

 

 

 

Max!
 30 min easy moving ( C-II / Running / Cycling / Rowing )  gymnastics
 
                                 SKA - Program II ( Speed Power Endurance )
 
Target: increasing speed power endurance ability
Organizing form: Stationary / always two workouts combined / time limits! / second part circle
5 min, warming-up
10 min. gymnastics
 

No

Workout

Sets

Repeats

Intensity

Speed

1.

 Arm-pulling
Set 1 + 5
30 x
50 %-2,5kg
Maximum Speed!

 

Set 2 + 4
30 x
50 %
 Set 3
30 x
50 % +2,5kg
 During each resting period Front muscle
30 x

 

Slow!

2.

 Leg-press
Set 1 + 5
30 x
50 % - 5kg
Maximum Speed!

 

Set 2 + 4
30 x
50 %
Set 3
30 x
50 % + 5kg
 During each resting period Back muscle
30 x

 

Slow!
 After this: 3 circles

3.

 Bench press

 

20 x
~ 50 %
Fast!

4.

 Leg curl

 

20 x

 

Slow!

5.

 Leg extension

 

20 x

 

Slow!

6.

 Snatch up to chest

 

20 x

 

Fast!

7.

 Connection-workout

 

10 x

 

Normal

8.

 C - II / Setting 10 / Start + 10 Strokes

 

 

 

Max!

 

 

 

 

 

 

 30 min easy moving ( C-II / Running / Cycling / Rowing )  gymnastics