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.
Preset Programmes - Basic Conditioning
<< Programme Guidelines20 Minute and 40 Minute Fitness >>by Celia and Keith Atkinson
Target Group: Age 40+, or younger people who are unfit and have done little or no exercise.
Dr Fritz Hagerman, Professor of Physiology at Ohio University, USA and Chairman of FISA's* Rowing Sports Medicine Commission has written the following exercise programme for the Indoor Rower following research into the effects of exercise on adults who had led a largely sedentary lifestyle and had not exercised in years. The results were amazing. Starting with five one minute rows, with rests in between, the group worked on a step-by-step basis, gradually building up to a level of fitness which enabled them to row continuously for 30 minutes.
The basic conditioning programme is designed to be a gentle introductory training programme, setting an upper training intensity limit of 75% maximum heart rate (MHR) or a level at which conversation can be maintained, whichever is lower.
The programme can be adapted to your needs. For example; you can double the rest time or vary the steps (i.e. go from one minute to one and half minutes and from two minutes to two and half minutes) if you wish. What is necessary though is regularity - establish a routine of one day's work followed by one day's rest in the early stages.
* Fédération Internationale des Sociétés d'Aviron (FISA) - the world governing body for the sport of rowing.
Table 5.1
| Basic Conditioning Programme Framework | |||||
|---|---|---|---|---|---|
| Step | Band | Row | Rest | Workload | Work Time |
| 1 | UT1 | 1' @ 75% MHR | 30 secs | 5 reps, adding another rep each workout until you can do 8, then go to next step. | 5-8' |
| 2 | UT1 | 2' @ 75% MHR | 30 secs | Same as step 1 | 10-16' |
| 3 | UT1 | 3' @ 75% MHR | 30 secs | Same as step 1 | 15-24' |
| 4 | UT1 | 4' @ 75% MHR | 30 secs | 4 reps, adding another rep each workout until you can do 7, then go to next step | 16-28' |
| 5 | UT1 | 5' @ 75% MHR | 30-60 secs | Same as step 4 | 20-35' |
| 6 | UT1 | Progressing to continuous rowing | 30-60 secs | Once you are comfortable with step 5 increase the time period for rowing more rapidly. For example, to 7.5 mins x 4, then 10 mins x 3, then 15 mins x 2, until you are rowing continuously for 20 mins, then add 2 mins each day until you reach 30 mins. | 20-30' |
Notes
Step 1 means row for one minute at up to 75% of your maximum heart rate (MHR), then rest for 30 seconds. Repeat so that you complete five repetitions altogether. When you feel capable add another repetition until you can comfortably complete eight repetitions then move to Step 2, and so on. Step 1 represents between five and eight minutes of exercise.
Table 5.2
| Basic Conditioning Programme | ||||
|---|---|---|---|---|
| Step | Stage 1 | Stage 2 | Stage 3 | Stage 4 |
| 1 | 5 x 1' UT1 20-24spm | 6 x 1' UT1 20-24spm | 7 x 1' UT1 20-24spm | 8 x 1' UT1 20-24spm |
| 2 | 5 x 2' UT1 20-24spm | 6 x 2' UT1 20-24spm | 7 x 2' UT1 20-24spm | 8 x 2' UT1 20-24spm |
| 3 | 5 x 3' UT1 20-24spm | 6 x 3' UT1 20-24spm | 7 x 3' UT1 20-24spm | 8 x 3' UT1 20-24spm |
| 4 | 4 x 4' UT1 20-24spm | 5 x 4' UT1 20-24spm | 6 x 4' UT1 20-24spm | 7 x 4' UT1 20-24spm |
| 5 | 4 x 5' UT1 20-24spm | 5 x 5' UT1 20-24spm | 6 x 5' UT1 20-24spm | 7 x 5' UT1 20-24spm |
| 6 | 4 x 7.5' UT1 20-24spm | 3 x 10' UT1 20-24spm | 2 x 15' UT1 20-24spm | 20'UT1 20-24spm Keep adding 2' up to required total time |
Notes
- Move from one stage to the next only when you feel ready - there are no time restrictions.
- 5 x 1'UT1 20-24spm means row one minute at UT1 heart rate, at 20 to 24 strokes per minute, take 30 seconds rest then repeat till you have done it five times.