Great job at Head of the Lake regatta!!! It was a successful weekend.
It was really good to see everyone being organized preparing for the regatta and focused for the races.
We are officially now fully on for winter season training. One of the major objectives that i would like to see accomplished for the winter season are:
- To minimize risks of injuries (If you have a chance, come for the practice 10-15 min earlier to do a DYNAMIC WARM UP/ after the session - static stretches for lower back, gluts, hamstrings and upper back muscles). If you have any question about stretching, ask me after the practice, i can demonstrate)
- To increase efficiency of performance (Form and technique are first - numbers on the screen is a second choice). I NEED ATHLETES TO BE HEALTHY and STRONG! Again, stretching before the practice can help a to have a better form);
I will start showing exercises after the practice for core and leg stability. 2-3 per practice, so you have a chance to remember them.
This week, all the programs are performing 20min test at rate 24 to collect the data for the whole club. I was planning to do the test this coming Thursday, November the 12th. Please organize yourselves in groups. You'll have 20min to warm up and then to do 20min test at rate 24.
The training plan for this week is:
Day 1) ERGING
WARM UP FOR 20 MIN STEADY STATE
1 X 12 MIN / R 24 (TRYOUT FOR ERG TEST )
Day 2) ERG test 20min R24
Day 3) Practice on water.
WARM UP FOR 3000K
2 x 1000m R18/ 24
1 x 2000m R26
Also the new, updated workouts will be posted on the board in the hallway.
And to remind. For erging, time for flight one is 5:30-6:15pm. Please be organized arriving to the practices in time.
Let me know if you have any question,
Maksym
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-- Edited by Maksym on Sunday 8th of November 2015 09:48:08 PM
