Australian Surf Rowing Training Program

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BorisZ
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I row on...: Model C with PM5
Location: Wausau, WI, USA

Australian Surf Rowing Training Program

Post by BorisZ »

http://www.concept2.com/forums/media/asrl.htm

I quote the plan just for documentation, since I cannot recall anymore how and when I found access to the original site on the link above: Has anyone ever heard of or trained with this plan?
Mr. Wise appears to be something like a strong dude, if all things on this site are true: http://www.humanmaximumperformance.com/GaryWise.htm

May be his plan is great?
------------------------------------------
Courtesy of Gary Wise CONCEPT 11
16 WEEK PROGRAM
INTERMEDIATE TO ADVANCED ROWERS ----- AIM: TO PEAK FOR TIME TRIAL
3 NON-CONSECUTIVE DAYS PER WEEK


DAY 1- INTERVAL TRAINING

DAY 2- FARTLEK TRAINING

DAY 3- NEGIVTIVE SPLIT TRAINING

WARMUP COMPLETELY BEFORE STARTING EFFORT.

1. INTERVAL TRAINING (INTERVALS IN METERS)

*EFFORT PIECES 100%

*AIM TO IMPROVE POWER

*CONCENTRATE ON KEEPING 500 M PACE AS CLOSE AS POSSIBLE TO PERSONAL BEST WHILE NOT LETTING STROKE RATE INCREASE.

*DAMPER SETTING SAME AS RACE PIECES.

*INTERVAL PIECES 60%-70%.

*MAINTAIN STROKE LENGTH, MAINTAIN NATURAL SPINAL CURVATURE, FOCUS ON BREATHING TO BETTER CONTROL HEART RATE.

WEEK 1&2 500-M 500 500

3&4 500 500 500 500

5&6 500 500 500 500 500

7&8 500 500 1000 500 500

9&10 500 500 1000 1000 500

11&12 500 1000 1000 1000 500

13&14 500 1000 1500 1000 500

15&16 500 1000 2000 1000 500

REMEMBER: FOR EVERY EFFORT PIECE, YOU FOLLOW WITH THE SAME DISTANCE IN RECOVERY PIECE.



2) FARTLEK TRAINING (PIECES MEASURED IN STROKES)

*EFFORT PIECE 100%

*CONCENTRATE ON SPEED THROUGH STROKE.

*AIM IS TO IMPROVE ALL SPRINTING ABILITY.

*NON-EFFORT PIECES 50%

*AGAIN SIT TALL, MAINTAIN LENGTH OF STROKE AND USE DEEP SLOW BREATHING TO LOWER PULSE.

WEEK 1&2 10-20-30-40-30-20-10

3&4 10- - - - - 50 - - - - - 10

5&6 10- - - 50-55-50- - -10

7&8 10- - - 50-60-50- - -10

9&10 10- - - 60-65-60- - -10

11&12 10- - - 60-70-60- - -10

13&14 10- - - 70-75-70- - -10

15&16 10- - - 70-80-70- - -10

REMEMBER: FOR EVERY EFFORT AMOUNT OF STROKES, YOU FOLLOW WITH THE SAME NUMBER OF RECOVERY STROKES. DAMPER SETTING SHOULD BE 1 OR 2 SETTINGS HIGHER, THAN FOR RACE PIECES.

EXAMPLE: 10 STROKES @ 100% FOLLOWED WITHOUT REST BY 10 STROKES @ 50% FOLLOWED WITHOUT REST BY 20 STROKES @ 100% AND SO ON.



3) NEGATIVE SPLIT TRAINING

AIM: TO MAINTAIN FORM THROUGH FATIGUE.

*EFFORT PIECES

1. FIRST PIECE AT THE BEGINNING OF THE PROGRAM, ROW AT A 500-M PACE THAT BRINGS YOUR PULSE RATE TO 70%-75% VO2 MAX THROUGHOUT MOST OF THE EFFORT PIECE. EACH WEEK INCREASE EFFORT 5% AS DISTANCE DECREASES.
2. SECOND EFFORT PIECE, AIM TO MAINTAIN 500-M PACE OF 1ST PIECE OR IMPROVE.

*NON-EFFORT PIECES

1) AS WITH PREVIOUS PAGES, MAINTAIN LENGTH OF STROKE. SIT TALL AND USE CONTROLLED BREATHING TO LOWER PULSE.



WEEK 1&2 5000-M(EFFORT80%) 2500-M(RECOVERY) 5000-M(EFFORT 80%)

3&4 5000 2500 5000

5&6 4500 2000 4500

7&8 4000 2000 4000

9&10 3500 1500 3500

11&12 3000 1500 3000

13&14 2500 1000 2500

15&16 2000(100% EFFORT) 1000 2000(100%EFFORT)

DAMPER SETTING SAME AS (1)
57yrs 182cm, 16.5MM+ so far...PB's @ DF 130
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