Indoor Sport Services Training Guide

Our Indoor Rowing Training Guide is the ultimate training resource for the Indoor Rower. Written by top education and coaching specialists, it includes information on technique and training, with programmes on cross-training, 2,000m and marathon race training, weight management and keep fit. There are guest chapters written by top names such as Jurgen Grobler and Chris Shambrook as well as dedicated sections on psychology, nutrition and weight training.

1. Before and After Exercise
1. Exercise Guidelines
2. Warm Up
3. Cool Down
4. Stretching
5. Stretching Exercises
2. Technique on the Indoor Rower
1. Technique
2. Frequently Asked Questions on Technique
3. Technique Illustrated
4. Technical Faults and Solutions
3. Physiology
1. The Need For Exercise
2. Your Body
3. Training Intensity
4. Training Bands
5. Physiological Tools
6. Frequently Asked Questions on Physiology
4. Creating a Bespoke Training Programme
1. Creating A Bespoke Training Programme
2. Periodisation Of Training
3. Structuring The Year
4. Personalising Your Programme - the Danish Programme
5. Preset Programmes
1. Programme Guidelines
2. Basic Conditioning
3. 20 Minute and 40 Minute Fitness
1. 20 Minute Fitness
2. 40 Minute Fitness
4. 2,000m Race Training
1. Original 2,000m Training Programme
2. Interactive 2,000m Programme
5. Marathon Training
1. Estimated Marathon Pace Based On 5,000m
2. Marathon Training Plans
3. Marathon Programme Notes
4. 110,000m Marathon Programme Cycle 1
5. 110,000m Marathon Programme Cycle 2
6. 110,000m Marathon Programme Cycle 3
7. 110,000m Marathon Programme Cycle 4
8. 110,000m Marathon Programme Cycle 5
9. 110,000m Marathon Programme Cycle 6
10. 110,000m Marathon Programme Taper
11. 80,000m Marathon Programme Cycle 1
12. 80,000m Marathon Programme Cycle 2
13. 80,000m Marathon Programme Cycle 3
14. 80,000m Marathon Programme Cycle 4
15. 80,000m Marathon Programme Cycle 5
16. 80,000m Marathon Programme Cycle 6
17. 80,000m Marathon Programme Taper
6. Frequently Asked Questions on Training Programmes
6. Cross-Training
1. Cross-Training
2. Indoor Rowing For Games Players
3. Indoor Rowing For Runners
7. Weight Training
1. Introduction
2. Basic Exercises
1. High Pulls
2. Press Behind Neck
3. Front Curl
4. Bent Over Rowing
5. Lateral Dips (right hand)
6. Lateral Dips (left hand)
7. Squat
8. Bench Press
9. Clean and Press
10. Jack-knife Crunch
11. Bench Pull
12. Back Extensions
3. Traditional Weight Training for Rowers
4. An Alternative Weight Training Method
5. Loading Table
6. Weight Training for Children and Adolescents
7. Weight Training by Jurgen Grobler
8. Further Exercises
1. Bench Pull
2. Leg Extension
3. Bench Press
4. Crunches with Twist
5. Squats
6. Leg Curls
7. Dorsal Raise
8. Seated Twists
9. Expander
10. Lunges
11. Angels
12. Squat Box Jump
13. Crossed Leg Crunches
14. Leg Press
15. Dorsal Raise with Twist and Hold
16. Lateral Pulls To Neck
17. Windscreen Wiper
18. Upper Body Rotations
19. DYNO Leg Drive
20. Deep Squats with Arm Pulls
9. Core Stability Training
1. Level One
2. Level Two
3. Level Three
10. Terry O'Neill's Hour Of Pain
1. Circuit One
2. Circuit Two
3. Circuit Three
8. Nutrition and Weight Management
1. Nutrition Introduction
2. Carbohydrates: 60% of Total Calories
3. Protein: 15-20% of Total Calories
4. Fat: 20-25% of Total Calories
5. Vitamins and Minerals
6. Fluid Consumption
7. The Pre-Race Meal
8. Weight Control
9. Losing Weight Without Losing Strength
1. Gearoid Towey and Tony O'Connor
2. Tom Kay
10. Weight Management
11. Weight Management Programme
9. Sports Psychology
1. Introduction To Mental Fitness
2. Why Bother With Psychological Training?
3. Setting Targets and Goals - The Basic Tips
4. Concept 2 Profile
5. Concentration Tips For Use On The Indoor Rower
6. Ideal Race Plan
7. Building Your Confidence/Monitoring Progress
8. Competition Specific Psychology - Performance Reviews
9. Race Review System
10. Race Review Notes
10. Training Considerations
1. Exercise and Young People
2. Children Are Not Small Adults
3. Biological Age
4. Changes at Puberty
5. Ageing and Performance
6. Training, Performance and the Menstrual Cycle
7. Training during Pregnancy
8. Adaptive Rowing
11. Training Interuptions and Holiday Training
1. Training Interruptions
2. Holiday Training
1. Circuit One
2. Circuit Two
3. Circuit Three - Lower Body
4. Circuit Three - Upper Body
3. Frequently Asked Questions on Injuries
12. Tests
1. Baseline Tests
2. Step Test
13. Appendix
1. The Performance Monitor - PM2
2. The Performance Monitor - PM2+
3. The Performance Monitor - PM3 & PM4
4. PM3 Menu Structure
5. PM4 Menu Structure
6. The Damper Lever and Drag Factor
7. 500m Split Time to Watts Conversion
8. Pace Guide
9. Weight Adjustment Factor
10. Contributors