Summer Workout Program II

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posted:: 8/23/2011
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Summer Training Program
Questions welcome. Contact your coach anytime

Goal: To create the aerobic base and strength necessary to compete on a national level.

Mission: Crew is a sport that one third physical, one third technical, and one third mental.
The final goal is to row the fastest 1500-meter race at the Stotesbury Cup Regatta and
National Championship in May, one year from the beginning of summer training. This
workout is designed specifically to create peak physical conditioning at that time and no
earlier.

Method: In the sport of crew, rowers train year-round without suffering burnout by
following strict training regimens that balance the various levels of training according to
frequency (the number of times per week that one trains), duration (the length of time of
a given workout), and volume (the combination of duration and frequency), and requiring
the proper amount of recovery (a period of time when rest is emphasized) without
compromising intensity (effort).

In short, the following program is designed to keep the rower in the right training
zones at the right time, without causing burnout. If done properly, these workouts will
greatly improve any endurance athlete’s performance.

Note: Intense training during the crew season only is too little too late and will not
maximize a rower’s potential. To become truly fit, an athlete must train religiously. In
order to win races, it is necessary to start the season with a strong aerobic base. These
workouts will consume only two hours per day, five days per week and will make you a
better person. Being idle in the off-season will almost certainly result in a weak and
unproductive Spring season.

YOU EARN YOUR MEDALS IN PRACTICE; YOU JUST PICK THEM UP ON
RACE DAY!!!
The Erg
The following is a difficult and challenging 5-day weekly erg workout for those
truly serious about becoming great rowers. A similar workout will begin during fall
training at the school. It requires great commitment and is not required but recommended
as a challenge to those with the will to succeed. Try recording all meters and time and
tallying at the end of the summer. You will be amazed at how many meters you can row
in one summer. Remember these key principles:
 ALWAYS practice perfect technique; bad rowing WILL injure you and make
rowing more difficult.
 ALWAYS pull your hardest; NEVER compromise intensity.
 ALWAYS work toward a goal; an aimless man never achieves a thing.
 ALWAYS record your score and compare times to ensure improvement.
 ALWAYS stretch and warm up for at least 10 minutes before and after each
workout or injury will most certainly occur, eventually. Also, loose limbs keep
you long in the water; all rowers should be able to touch their toes without effort.
Day 1:
60’ feet out. Rate pyramids from 18-24-18, switching two beats every two
minutes. Record meters and avg. split. Follow rates EXACTLY! Start with 40’ if too
hard, then work your way up 5 minutes per week.

Day 2:
3 x 20 minutes with 7 minutes rest.
4 minutes @ 22
1 minute @ 26
Record meters rowed and avg. split for each.

Day 3:
2 x 30 minutes w/ 7 minutes rest
Row your best 30 minute piece and record meters. Then set erg for meters and try
to beat your time.

Day 4:
750m + Blasters: 1’ on/2’ off 20, 22, 24, 26, 28, 30
45” on/1’30” off 20, 22, 24, 26, 28, 30
30” on/ 1’ off 22, 24, 26, 28, 30, open

Day 5:
4 x 10 min 4' @ 20; 3' @ 22; 2' @ 24; 1' @ 26
Last one open.

FINISH ALL WORKOUTS!
If you do not push yourself beyond your limits on every workout, you will only become
weaker.
The Gym
The most important muscle groups for the rower to work are, in order: LEGS, BACK,
SHOULDERS. This weight-training regimen emphasizes these muscle groups, as well as arms
and abdominals for balance. It is most important for all rowers to work the legs and back every
week to ensure growth.
Begin all workouts with at least 40 minutes of running or rowing hard to emphasize
endurance (which is more important for crew) if not erging. A good soaking sweat is a sign of
proper warmth before lifting weights. Remember, lifting only satisfies 30 percent of the rower’s
needs. 40 minutes or more daily of high-endurance activity is necessary to maintain fitness.
AB WORKOUT
20 repetitions each,
Day Workout set 1 set 2 set 3 set 4 up pyramid, then down.
1 Squat 10 8 6 5
Legs Lunges 10 10 10 10 straight-leg raises
Leg Ext. 12 10 8 8 legs flat
Leg Curl 12 10 8 8 feet flat
Bench Press 10 8 6 5 90 degrees
abs cross-legged curl-lift
2 S-Leg Dead 14 12 10 10 both to one side
Back B/o Row 12 10 8 6 one leg bent in air
Hacksaws 12 10 8 6
elbow to knee
S. Row 12 10 8 6
straight-leg raises
Pulldown 12 10 8 8
abs
All postures with hands
3 DB Sh Press 10 8 6 5
behind head—elbows
Power Cleans 10 8 6 5
wide, chin to the sky.
Leg Press 10 8 6 5 Lift shoulders and back
Shoulders Butterflies 10 10 8 8 completely off the
Arms Upright Row 12 10 8 6 ground. Do not arch
S.Arm lift 12 10 8 6 back on leg lifts. Move
Tri Pushdown 12 10 8 6 slowly and focus on
Curls 12 10 8 6 abdominals. Do not
abs break until workout is
finished, no matter how
much it hurts

Record all weights and repetitions for each set. Compare weights lifted each week to
mark improvement. As with the erg, always work with proper technique and full intensity.
Spend at least 10 minutes stretching before and after workouts, and stretch between sets. Stay
hydrated during workouts by drinking water. Ask a coach before taking nutritional supplements,
as many can actually diminish athletic fitness or cause injury. Never start a workout without a
specific, short-term goal for the end of the workout, and a long-term goal for the end of the
summer. Always work to achieve the small goals and the big ones will take care of themselves.
The Diet
An endurance athlete needs enough carbohydrates to sustain energy during long
workouts and enough protein to build back fatigued muscles after workouts. He should
get an equal amount of each protein and carbohydrates. The rower also needs to replace
the fat lost through long, intense workouts. There is not enough room in this packet to
explain all of the necessary components of a good diet, but a few simple rules should aid
common sense in choosing the right foods in the right quantities.
Carbohydrates: This means vegetables like potatoes, broccoli, asparagus,
spinach, as well as wheat and corn-derived flour (bread, bagels, pasta, etc.). But don’t be
fooled as not all carbs are alike. White flour is a processed food, which means that most
of the nutrition has been removed from the original wheat product to make a sterile but
long-lasting “food product.” White bread is nutritionally valueless, as is for the most part
most pasta, and bagels. In fact, any food that has been processed should be avoided, as it
is likely to contain preservatives or chemicals that satisfy appetite and taste buds, but
leave the body undernourished. A good breakfast meal is Old Fashioned Oatmeal with
fruit or a MetRx shake, or an egg-white omlette. Make the oatmeal with milk and you
have a balanced breakfast with protein and carbs for the rest of your morning.
Sugar is also a carbohydrate, but should be avoided at all costs. Refined sugar has
no nutritional value but, like a drug, satisfies cravings in the body that become more
intense as the body becomes more reliant upon it. Energy derived from simple sugars
creates a “fly and die” effect in which athletes feel highly energetic for short periods and
quickly crash. Sugar is a main ingredient in most fruit drinks including Gatorade, usually
disguised as high fructose corn syrup. This is why water is better than Gatorade for
rowers. After a workout, Gatorade can replenish vital electrolytes, but not during or
before, as it will only cause the athlete to “fly and die.”
Good Carbs Bad Carbs
Bagels (Preferably Wheat) White Bread
Pasta (Preferably Organic or Wheat) Sugar
Fig Newtons (preferably Paul Newman Organic brand) Candy Bars
Veggies and Fruits Phony Fruit Juice/Tea
Old Fashioned (not quick) Oatmeal Chocolate
Rice (Preferably brown, not processed) Fried foods
Protein: Proteins are the building blocks of muscle tissue. There are many different
kinds of proteins that are available in almost all foods, but not all foods contain the right
amounts of protein. A good rule of thumb for athletes is to eat 0.7g of protein for every
lb of body weight each day. This is a lot of protein, but when your body is breaking
down from excessive exercise, it needs enough protein to replace damaged tissue. Here
are some good sources of protein: egg whites, milk, cottage cheese, yogurt, natural
peanut butter, chicken, fish, soybean products, red meat, pork, shakes. It is best to get
protein from a variety of sources every day, to ensure proper absorption of nutrients.
Time meals to within 30 minutes of finishing your workouts to ensure proper absorption
of nutrients. This is important!
Protein is also available in many weight lifting supplements. However, one must
be very careful when choosing weight lifting supplements, as each is designed for very
specific use in conjunction with strict diets. It is recommended that rowers using
supplements stick to basic protein shakes such as MetRx or Complete Protein brands.
Supplements that claim to increase testosterone, creatine, or oxygen levels in the body are
strongly discouraged. These supplements may help the rower gain muscle weight and
strength during the summer, but may also result in injury. Many supplements will have
no positive result at all and will simply result in lost money.
Protein shakes and meals should also be consumed within thirty minutes after a
workout has ended to ensure proper absorption of nutrients. This is also a good time to
have a post-workout stretch. Failure to use supplements properly can result in, at best,
wasting your money and, at worst, injuring yourself permanently. ASK A COACH
BEFORE USING SUPPLEMENTS.

Fat: Fat comes in unsaturated and saturated forms. Saturated fat is not easily digestible
and gets jammed in your system. Unsaturated fat gets burned off as energy as long as
you are working hard enough and watching how much you eat. You will get enough fat
in a balanced diet to serve your needs without looking for more. People get fat by eating
more carbohydrates and fats, especially sugars, than they burn off in a day. Fat on your
body is stored energy, but to use that energy you must exercise for long periods of time,
forcing the body to burn stored fat. A good rower does not have more than 10 percent
body fat during the season. If you can pinch a 1-inch thick layer of fat on your stomach,
you probably have too much fat on your body and need to reconsider your diet and
exercise routine.

Some other things to consider: Drink a lot of water, about one and a half gallons a day
in the summer while working out. Stretch well and stretch often. Do not eat foods that
are cooked in grease. Always take a multivitamin. Don’t let yourself get sick. Don’t let
yourself fall out of shape. Never lose your motivation. If you do, contact your coach for
a good pep talk. Always work towards a goal. Never say never (even though the word
was used about six times in this packet). Always remember what it feels like to lose, and
you will never lose the desire to win. Crew will get you into college, but you must earn
your college money through hard work all year round. This gift will keep on giving
throughout your lifetime if you are loyal and dedicated. You are not alone, but part of a
team. Talk to your teammates and coaches for encouragement and advice, or to offer
some of your own. Above all, STAY MOTIVATED!
WEEK __________
Day Workout set 1 set 2 set 3 set 4
1 Squat /10 /8 /6 /5
Legs Lunges /10 /10 /10 /10
Leg Ext. /12 /10 /8 /8
Leg Curl /12 /10 /8 /8
abs
endurance:

2 S-Leg Dead /14 /12 /10 /10
Back B/o Row /12 /10 /8 /6
Hacksaws /12 /10 /8 /6
S. Row /12 /10 /8 /6
Pulldown /12 /10 /8 /8
abs
endurance:

3 DB Sh Press /10 /8 /6 /5
Shoulders Butterflies /10 /10 /8 /8
Arms Upright Row /12 /10 /8 /6
S.Arm lift /12 /10 /8 /6
Tri Pushdown /12 /10 /8 /6
Curls /12 /10 /8 /6
Hammer /12 /10 /8 /6
abs
endurance:

4 Power Cleans /10 /8 /6 /5
Legs Leg Press /12 /10 /8 /6
Leg Ext. /12 /10 /8 /8
Leg Curl /12 /10 /8 /8
Lunges /10 /10 /10 /10
abs
endurance: