Spring Training for Sprint Season

2008 JRC Race Prep Training (sprint season)

14 January – 29 June 2008

	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week 1 14-20 JAN	30-60 min E 30 min strength training	30-60 min E	30-60 min E	30-60 min E 30 min strength training	60-75 min E	30-60 min E
Week 2 21-27 JAN	40-60 min E 30 min strength training	40-60 min E	40-60 min E	40-60 min E 30 min strength training	60-75 min E	40-60 min E
Week 3 28 JAN – 3 FEB	45-60 min E 30 min strength training	45-60 min E	45-60 min E	45-60 min E 30 min strength training	60-75 min E	45-60 min E
Week 4 4-10 FEB	45-60 min E 30 min strength training	45-60 min E, include 6-8 power tens at I pace	45-60 min E, include 6-8 power tens at I pace	45-60 min E 30 min strength training	75-90 min E, include 6-8 power tens at I pace	45-60 min E
Week 5 11-17 FEB	45-60 min E 30 min strength training	45-60 min E, include 6-8 power tens at I pace	45-60 min E, include 6-8 power tens at R pace	45-60 min E 30 min strength training	75-90 min E, include 6-8 power tens at I pace	45-60 min E
Week 6 18-24 FEB	45-60 min E 30 min strength training	45-60 min E, include 6-8 power tens at R pace	45-60 min E, include 6-8 power tens at I pace	45-60 min E 30 min strength training	75-90 min E, include 6-8 power tens at R pace	45-60 min E
Week 7 25 FEB – 2 MAR	20-40 min T	45-60 min E 30 min strength training	6 x 3 min I, 3 min paddle	45-60 min E 30 min strength training	2 sets of: 5 x 1 min R, 2 min paddle 5 min rest between sets	60-75 min E
Week 8 3-9 MAR	45-60 min E 30 min strength training	3 sets of: 5 min T, 1 min rest 3 x 1 min R, 2 min rest	45-60 min E	45-60 min E 30 min strength training	4 x 30 sec R, 1 min paddle 2 x 1 min R, 2 min paddle 1 x 2 min R, 4 min paddle 2 x 1 min R, 2 min paddle 4 x 30 sec R, 1 min paddle	75-90 min E
Week 9 10-16 MAR	30-40 min T	45-60 min E 30 min strength training	2 x 4 min I, 3 min paddle 3 x 3 min I, 2 min paddle 4 x 2 min I, 1 min paddle	45-60 min E 30 min strength training	Power Session (see notes below)	60-75 min E
Week 10 17-23 MAR	45-60 min E 30 min strength training	3 x 10 min T, 5 min rest for each piece, row 4 min @ 22, 3 min @ 24, 2 min @ 26, 1 min @ 28 spm	45-60 min E	45-60 min E 30 min strength training	4 x 20 strokes R, 1 min paddle 2 x 40 strokes R, 2 min paddle 1 x 80 strokes R, 4 min paddle 2 x 40 strokes R, 2 min paddle 4 x 20 strokes R, 1 min paddle	75-90 min E
Week 11 24-30 MAR	2 x 10 min T, 2 min paddle 2 x 3 min I, 2 min paddle 2 x 1 min R, 2 min paddle 2 x 30 sec R, 1 min easy	45-60 min E 30 min strength training	6 x 3 min I, 3 min paddle	45-60 min E 30 min strength training	3 x 1 min R, 2 min paddle 3 x 2 min R, 4 min paddle 6 x 30 sec R, 1 min paddle	60-75 min E
Week 12 31 MAR – 6 APR	45-60 min E 30 min strength training	3 x 10 min T, 5 min rest for each piece, row 4 min @ 22, 3 min @ 24, 2 min @ 26, 1 min @ 28 spm	45-60 min E	45-60 min E 30 min strength training	Power Session (see notes below)	75-90 min E

	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week 13 7-13 APR	5 x 5 min T, 1 min rest	45-60 min E 30 min strength training	2 sets of: 5 x 1 min R, 2 min paddle 5 min rest between sets	45-60 min E 30 min strength training	4 x 2 min I, 1 min paddle 6 x 1 min I, 30 sec paddle 8 x 30 sec I, 30 sec paddle	60-75 min E
Week 14 14-20 APR	20-40 min T	45-60 min E 30 min strength training	Power Session (see notes below)	45-60 min E 30 min strength training	6 x 3 min I, 3 min paddle	60-75 min E
Week 15 21-27 APR	3 x 10 min T, 5 min rest for each piece, row 4 min @ 22, 3 min @ 24, 2 min @ 26, 1 min @ 28 spm	45-60 min E 30 min strength training	15 min T, 3 min paddle 10 min T, 2 min paddle 5 min T	45-60 min E 30 min strength training	5 x 4 min I, 4 min paddle	60-75 min E
Week 16 28 APR – 4 MAY	3 x 1 min R, 2 min paddle 3 x 2 min R, 4 min paddle 6 x 30 sec F, 2 min paddle	45-60 min E 30 min strength training	3 x 5 min T, 1 min paddle 4 x 1 min R, 2 min paddle 1 x 5 min T	45-60 min E 30 min strength training	RACE or 2 x 1000m max effort, 20 min recovery between pieces	75-90 min E
Week 17 5-11 MAY	2 sets of: 5 x 2 min I, 1 min paddle 5 min rest between sets	45-60 min E 30 min strength training	Power Session (see notes below)	45-60 min E 30 min strength training	2 sets of: 6 x 1 min R, 2 min paddle 5 min rest between sets	75-90 min E
Week 18 12-18 MAY	3 x 10 min T, 5 min rest for each piece, row 4 min @ 22, 3 min @ 24, 2 min @ 26, 1 min @ 28 spm	45-60 min E 30 min strength training	5 x 5 min T, 1 min rest	45-60 min E 30 min strength training	6 x 4 min I, 4 min paddle	75-90 min E
Week 19 19-25 MAY	3 x 5 min T, 1 min paddle 2 x 1 min R, 2 min paddle 4 x 20 stroke F, 2 min paddle	45-60 min E	2 sets of: 4 x 20 strokes R, 1 min paddle 4 min T, 2 min paddle 2 x 20 strokes F, 2 min paddle	45-60 min E	3 sets of: 2 min R, 1 min paddle 20 strokes R, 1 min paddle 20 strokes F, 4 min paddle	60-75 min E
Week 20 26 MAY – 1 JUN	3 x 5 min T, 1 min paddle 2 x 1 min R, 2 min paddle 4 x 20 stroke F, 2 min paddle	45-60 min E	Power Session (see notes below)	45-60 min E	2 x 1000m max effort, 20 min recovery between pieces	60-75 min E
Week 21 2-8 JUN	3 x 10 min T, 5 min rest for each piece, row 4 min @ 22, 3 min @ 24, 2 min @ 26, 1 min @ 28 spm	45-60 min E	2 sets of: 4 x 20 strokes R, 1 min paddle 4 min T, 2 min paddle 2 x 20 strokes F, 2 min paddle	45-60 min E	3 sets of: 2 min R, 1 min paddle 20 strokes R, 1 min paddle 20 strokes F, 4 min paddle	60-75 min E
Week 22 9-15 JUN	45-60 min E	3 sets of: 4 x 20 strokes R, 1 min paddle 4 min T, 2 min paddle 2 x 20 strokes F, 2 min paddle	45-60 min E	45-60 min E	3 sets of: 2 min R, 4 min paddle 1 min R, 2 min paddle 20 strokes F, 2 min paddle	45-60 min E
Week 23 16-22 JUN	45-60 min E	3 sets of: 4 x 20 strokes R, 1 min paddle 4 min T, 2 min paddle 2 x 20 strokes F, 2 min paddle	45-60 min E	45-60 min E	3 sets of: 2 min R, 1 min paddle 20 strokes R, 1 min paddle 20 strokes F, 4 min paddle	45-60 min E
Week 24 23-29 JUN	45-60 min E	2 x 5 min T, 1 min paddle 2 x 1 min R, 2 min paddle 4 x 20 strokes F, 2 min paddle	30-40 min E	30-40 min E	RACE SE REGIONALS	RACE SE REGIONALS

THIS TRAINING PROGRAM IS INTENDED FOR INDIVIDUALS WHO WISH TO INCREASE THEIR RACE PERFORMANCE. THE PROGRAM ASSUMES THAT YOU COMPLETED MOST OF THE 2007 JRC RACE PREP TRAINING, OR HAVE RECENT EXPERIENCE IN MASTERS ROWING COMPETITIONS AND RACE-INTENSITY TRAINING. PLEASE CONSULT YOUR DOCTOR IF YOU ARE RETURNING TO RACING AFTER INJURY OR EXTENDED LAYOFF, OR AT LEAST TAKE IT VERY EASY FOR SEVERAL MONTHS UNTIL YOU BUILD YOUR AEROBIC BASE BACK UP.

Warm-up and cool-down are not included in the table above. Be sure that you warm-up and cool-down gradually for 5-10 min during an easy training session, or 10-20 min during a more intense training session.

Monday is a rest day every week, and therefore does not appear in the training table.

When the training schedule calls for a Power Session, perform the following. This is one of my all-time favorites, and is a great workout either on the erg or on the water for developing explosive power and maximizing distance per stroke. Full pressure is 100%, all-out, as fast as you can go at the specified stroke rate.

7 x 1 min full pressure, 2 min easy paddle. Alternate between 18 and 20 spm for each full pressure piece (18, 20, 18, 20, 18, 20, 18)

5 min easy paddle

7 x 40 sec full pressure, 80 sec easy paddle. Stroke rates: 20, 22, 24, 26, 24, 22, 20

5 min easy paddle

7 x 20 sec full pressure, 40 sec easy paddle. Stroke rates: 22, 24, 26, 28, 30, 32, max

5 min easy paddle

What is the proper pace?

E (Easy pace) refers to a 60-75% effort. Stroke rates should be between 16 and 20 spm. If you feel like you are almost out of breath and can’t say more than one or two words, then you are rowing too hard for an easy pace effort.
T (Tempo pace) refers to 80-90% effort. Stroke rates should be 8 to 12 beats lower than your race cadence for 1000m. If you were to race all-out for 45-60 min, that would be your tempo pace.
I (Interval pace) refers to 90-95% effort. Stroke rates should be between 4 to 8 beats lower than your race cadence for 1000m. If you were to race all-out for 12-15 min, that would be your interval pace.
R (Repetition pace) refers to 100% effort. Stroke rates should be the same cadence as your base rate for 1000m. If you were to race all-out for 4-5 min, that would be your repetition pace.
F (Faster than race-pace) refers to 100% effort, but at a faster pace than your normal 1000m race pace. If you were to race all-out for 2 min, that would be your fast pace. Stroke rates should be 2 to 4 beats faster than race pace.

For days that have strength training listed, you can perform either calisthenics or free weight exercises. Please consult a coach or trainer if you have not conducted serious strength training in the past 6 months. Remember that strength training is general; you can never exactly duplicate a specific rowing movement in the weight room. Concentrate on eight major movements to build total body strength. Pick one exercise from each of the eight categories and perform 2-3 sets of 6-15 reps.

Knee-dominant lower body (squats, deadlift, jumpies, one-legged squats, split squats, lunges)
Hip-dominant lower body (Romanian deadlift, 45-degree back raise, good mornings)
Vertical pull (Pull-ups, chin-ups, lat pull-downs)
Vertical push (military press, overhead dumbbell press)
Horizontal pull (seated row, cable row, bent-over dumbbell row)
Horizontal push (push-ups, bench press, single dumbbell bench press)
Core rotation (cable wood-choppers, bicycles, Russian twist)
Core stability (plank static hold, leg raises, classic crunch, Swiss-ball crunch)

Flexibility should be maintained by stretching for 10-15 minutes following each training session. Yoga is an excellent cross-training activity, too.

Incorporate drills into your easy sessions, and add drills into your warm-up and cool-down for more intense sessions. Have a technical focus for each and every training row.

Remember, speed is granted to rowers who train consistently.

Pull Hard!