the weather is treating us well, so far, so let's use an advantage of it during the week!
The training plan for the current week is below:
Day 1) Technical work. Work on setting strong finish angle (Make sure when arrive to the finish, your legs are fully extended and quads are engaged. Engaged quads connect to your core to provide the support while you are hanging at the finish angle. So there are few things that I would like you to be focused on during this technical row:
1) To make sure legs are fully extended at the finish with quads engaged
2) Upper body is not slouched but sitting strong at the finish angle (imagine that you want to increase distance between two points, - belly button and sternum. The more slouched you are at the finish, the closer these two point are. the straighter you are sitting, the more away from each other those point are);
3) Keep your chin a bit up. It helps to remind you to sit straight;
4) Hands at the finish. Check if handles are even at when you arrive to the finish (for sculling). For sweeping, check if your are leaning away from the rigger and/ or your outside hand if flat, controlling the pressure on the handles (a lot of people are bending outside hand down);
Please try be very focused. Pick couple of things from the list above and work on them during the practice.
Day 2) Maximum distance R22. (As you push off the dock, go for 1000m working on technique, then go for non stop row @ R22, maximum distance that you can row from 6pm to 7:30pm
Do power 8 for every 250m (doing power 8 we do not change the rate but change amount pressure onto the footplate)
Day 3) Warm up 8am- 8:40 (during warm up do 1000m of technical work, then power pieces at rate 20, 24, 28, 32)
1 x 1000m R26 ( Start from 1000m mark).
2 x 2000m TT
1 x 250m open rate
Please let me know if you have any questions, either here in the forum or at maksim@vancouverrowingclub.ca
Maksym
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-- Edited by Administrator on Monday 2nd of May 2016 08:27:51 AM
