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Rowing Training Plan - Structuring A Week Of Training
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- čas přidán 1. 08. 2024
- In this video, I lay out a sample rowing training plan for one week and discuss the rationale and methodology I use to develop rowing training plans for my athletes. This video is accompanied by an article on my website, and you can access this here if you want to download the complete training plan in a PDF format. www.coachbergenroth.com/rowin...
Also, here is the link to the heart rate zone calculator. Just fill in the value that is appropriate for you for resting heart rate and maximum heart rate.
docs.google.com/spreadsheets/...
For personalized rowing training plans, please visit here:
www.coachbergenroth.com/onlin...
I offer training plans on the ErgZone platform here:
www.coachbergenroth.com/ergzo...
Rowing Technique and Force Curve Analysis Offered Here:
www.coachbergenroth.com/video...
Download My Remote Coaching App. I use this to facilitate real-time coaching/data transfer with the Concept 2 PM5 monitor to ensure my clients receive the highest levels of feedback.
www.coachbergenroth.com/remot...
Very useful video. There are lots of good Rowing videos on CZcams, but this is the first one I've seen where a sample weekly training programme is laid out so clearly. Breaking it down into Heart Rate training zones was also really helpful.
Glad you found the video helpful. If I can be of further assistance, please contact me through my website. It means a great deal that you would take the time to provide kind words.
@@Neil_Bergenroth_Rowing_Coach Thanks for your reply, Neil - particularly as its a few years since you released the video. In fact I've watched several of your videos over the last couple of days. I'll check out your website for sure.
Really appreciate this video! Came up in my recommended, as an athlete in quarantine this is really helpful to start seeing what I will need to do etc. Might get in touch once I know what the next few weeks look like for me. Cheers!
You are welcome, glad I could help. Thanks for the feedback it is greatly appreciated.
This is an excellent video Neil, I do a lot of HR training and this video helped expand my knowledge, lots of valuable info in here. I am currently trying to slowly come back from overtraining, was going to email you about possibly purchasing some coaching from you when I feel sufficiently recovered. I was using all three Concept2 ergs and doing 10-11 sessions a week among all three, and a couple lifting sessions. Way too many max sessions every week, often 4-5. Took about 8-9 weeks and all my times started crashing down and i felt like complete trash.
Thanks for commenting, it means a great deal, sometimes I feel like I'm not sure anyone is tuning in. I'm happy to support you as you see fit and I am at your service. Thank you for commenting once more.
Hello
friend, thank you so much for the videos, they are undoubtedly the best on the internet.
I am a young coach from the northeast of Brazil in a club without much structure but we are doing a very good job thanks to the help and research and materials like yours help even more.
once again congratulations on the work.
Altair Luiz de Souza Junior thank you for your kind words, that means so much!
Altair Luiz de Souza Junior what else can I help with?
@@Neil_Bergenroth_Rowing_Coach I learn a lot in your videos.
but as i am in brazil there is a lot of information that we don’t know like periodization for example.
our portuguese language has very few articles about rowing, I always need to run after channels like yours and translate the files that I can.
Altair Luiz de Souza Junior have you seen this video? czcams.com/video/zotsz4vPAns/video.html
@@Neil_Bergenroth_Rowing_Coach perfect thank you.
Excellent video and very well explained!
Ken Costello Thank you, folks don’t usually comment on my content, so I appreciate that you took the time to do so. Thank you, that means a great deal.
I will be starting back on a training program and I like the idea of heart rate zones and the way you have broken down the weekly training. I will give it a go. I need to work out my resting and max heart rates. I have a tendency of training too hard on my easy days. Thanks again.
Ken @@Neil_Bergenroth_Rowing_Coach
Ken Costello great, let me know how it all goes, glad to help!
Ken Costello how is your training going?
@@Neil_Bergenroth_Rowing_Coach Thanks Neil. I'm working on my length and technique right now. I have borrowed some dumbbells, so started doing some light weights as well. looking into a new heart rate watch or strap. I broke mine a few months back. Just getting ready to do a 30 ss now. Hard to stay super motivated as indoor rowing season still a long ways away.
I find it interesting you favor less strength training in favor of more erg work. Personally I do 3 strength days each with some other aerobic or longer anaerobic work which is based on what I’ve read. What benefits do you see with less strength training and do you vary the rep ranges to work different fiber types?
As mentioned, this is a template week. I usually take the time to figure out the context of the client, what they need and the level of volume they are currently at. I’m not a huge fan of cookie cutter training plans, although I have a few available. The benefits might be ingrained in the time available for training and the specific phase of training we are in. However, I usually
Go 3 x 10 reps during a general phase, something like 5 x 5reps to work on power, 4-6 by 3/4 reps for max power development. This is a short answer, for something that may require a longer one depending on what info you are looking for. Hope this helps.
Love the video! Just out of curiosity, when during the typical training week would you recommend UT3/Long Row work?
Thanks for the feedback, much appreciated. I would time the UT3 active recovery types sessions after really hard days (Transportation, AN, or a tough AT work days). You can also do this after heavy volume lifting days. Hope this helps.