Men’s Squad Training 2010 – 2011

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Posted by Walbrook RC in Men's News on July 14, 2010

Men’s Squad training, September 2010 to March 2011

TRAINING OBJECTIVES TO MARCH 2011:

Develop sweep rowing technique in adult beginner / junior rowers
Develop and improve sculling technique across whole squad
Develop strength and endurance base from October 2010 to March 2011 in advance of regatta season
Enter 8+ into Men’s Head with aim of finishing in top 280

TRAINING:
(no session compulsory, but Saturday is the most important)

Organised sessions:
Monday: 6.30pm ergo (AT) / sculling. 7.30pm: weights in the island gym. (individual programme for each athlete depending on experience / development)
Wednesday: 7.30pm: crew sweep rowing.
Saturday: 1st session: small boats / sculling. 2nd session: 8+ / sweep rowing.
(or vice versa, depending on availability of coaching)

Other sessions: (in own time, to be completed if possible, in order of priority):
1 x water (single scull, or crew outing)
1 x ergo (UT1/2, 40-60’, r20-22)
Cross training session (other sport, run, swimming, cycling)
Extra weights session

TESTING:
Regular 1x / small boat pieces e.g. club mini-head (Hampton Court to club); club-Ait-club, etc
September to December: 30’ ergo, rate capped at 24spm, one time submitted per month. Not ergo tests, but recorded times to be submitted.
January: 5k test. February: 5k test.

Max strength testing at regular intervals to re-assess weights programme in gym.

RACES TO MARCH 2011:

Races in 2010: focus on sculling / small boats

Weybridge Silver Sculls 24/10/10
Teddington Small Boats Head 08/11/10 *
Fours Head (for some athletes) 14/11/10
Kingston Small Boats Head 21/11/10
Scullers Head (for some athletes) 28/11/10
Walton Small Boats Head 12/12/10

Races in 2011: focus on larger crew boats

Burway Head (27/2/11)
Kingston Head (20/3/11) *
Head of the River (27/3/11) *
(most important races starred)

COACHING:

Bob Hopkins to be main coach
Bob Winkless to be ‘occasional’ coach
Other coaching welcome!