the training program for the current week is below:
Day 1) SMALL BOATS!
Steady states, technique.
Goal of the session: Learning about the rhythm of the boat.
Most of the times rhythm is off by not being able to control the speed of the slide during recovery phase. It is easier to do the drive in the small boats then to have control during recovery. By control i mean relaxed and smooth approach to the catch without speeding up at the last bit before you place the blades in the water.
1x's: Focus on consistency of the rate and maintaining ratio between drive and recovery.
Take time going towards the catch, count in your hear till 3 (count 1...2....3) while moving from the finish to the catch; even though you balance may not be the best for the first part but then you should be able to find that rhythm when you don't rush the slide and have controlled approach to the catch. If you don't practice, it won't get better!
2- and 2x's. One of the major factors that throws the rhythm off is not having right balance. Work on keeping blades off the water, even higher then you would normally do. Same thing with the rhythm + keep the blades off the water.
Day 2) 4x's and 4-'s
Maximum distance R20.
The goal is to row with minimum stops. Find the pace that you can maintain for the duration of the practice. In big boats you should aim for over 12km.
Day 3)
Warm up for 3000m (2k of steady state, technical work, then 1k with power pieces at R20/24/28/30 to active physiological processes in body for the racing pieces);
1 x 1000m R24; Focus on maximum pressure with clean blade extraction;
1 x 2000m R28; Focus on maintaining consistent pressure and ratio between drive and recovery phases;
2 x 500m R30; From rates 24 and 28 we are learning to generate enough power to be able to apply it at higher rates in order to maintain proper Drive- Recovery ration. Again, keep proper ratio at higher rates.
Maksym
-- Edited by Maksym on Monday 4th of April 2016 01:46:23 AM
