Concept2 Forum

http://www.usrowing.org/NationalTeams/N ... tocol.aspx

Gives you an idea. There will of course be stories of some athletes being faster or slower than these times. However these are reasonable minimums to be shooting for.

The answer is simple: Do what your body can handle. It's that simple. There is no magic rule as to what you can do within a session so long as you do it long enough for both to be effective (no real reason to do anything less than 20' with minimal time wasted switching modalities). Remember, anytime...

The intervals he describes sound like an AT workout. Other similar examples would be 1:40/20", 1:45/15", 1:30/30", 45"/15", 2:30/30", etc.... for 10-20 reps.

Honestly, all you have to do is quiet your mind, relax antagonistic muscles, use sport specific muscles with only the minimal amount of tension, and pull. If you need a specific focus, then go internal and fixate on a portion of your technique. The trick is just doing it in a relaxed manner. Nothing...

Just as an addendum to the many good suggestions that have been posted, go onto YouTube and search out video of top female scullers rowing. Watch that video and try to emulate the general stroke motion you see. Next, take video of yourself and compare it against the strokes you see the top level row...

Some workouts to play with: 2 sets of 20 x 1:40on/20" off, done around 6k pace or a bit slower. Take up to 10' rest. Open rating (most people start low and pick up as needed). As the season progresses and your fitness builds, you can make this into 40 straight reps. 2-3 sets of 15-20 x 45"on/15"off ...

You train all year with a plan meant to maximize 2k speed at Youth's. If you pick up a few medals in the fall, all the better, but not really important.

And even if we knew what they were doing in the weight room and why, most of us aren't national-squad caliber or training for national/international competitions against other similar rowers also in their physiological primes. So why the general rowing community ought to follow blindly what are oft...

kbaktidy: check your private messages. I sent some advice on how to approach building a schedule.

Given up on your summer teams training plan I see? A) You can lift and erg in the same session. While it is not optimal, it is sometimes necessary just due to time. B) There is no point in doing steady state and intervals in the same session. Pick one and stick with it, maybe do a long cool down aft...

In short, are there training methods with these things that will prevent muscle loss? Is effective HIIT and sprint workouts possible on these? Pretty much every, and any, piece of equipment can be used in an aerobic or anaerobic manner based purely on the way you structure the workout. The issue is...

Just curious, has anyone accounted for Tabata running those workouts 5 days a week as being a large part of why they were so effective as opposed to the normal person doing them fewer times per week? Just seems to me like it is being named a great workout without much regard for the original schema ...

Interesting. I've never paid much attention to development squads here in the states, but I'm not sure they are really geared toward athletes that young, at least on the male side. On the girls side, they have some stuff going on for younger athletes, but even that I think is reasonably new. If you ...

I don't know how it works in America but in Ireland that'd give you a definite place on the Irish Junior Squad.

Is that the full squad or a development squad for younger athletes?

For the sake of discussion, would anyone care to explain how they would adjust the plan to make it better? Could be good for everyone to see how different minds approach the matter.