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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.
Weight Training - Circuit Three
<< Circuit TwoNutrition Introduction >>
This circuit consists of three six minute sessions of upright sculling, with one minute of rest between each. The rate should reflect what time of the training season you are in (see Periodisation of Training in Section 4 : Creating a Bespoke Training Programme), if you are in the preparation period you should do approximately 18 to 22 repetitions per minute, if you are in the pre-competition period then you should gradually build from 22 to 32 repetitions per minute. Once you are in the competition period you should try and complete a race profile, with the rate as it would be in your race. Note that if you are training for a
marathon you should maintain your marathon rate throughout but decrease the rest between each six minutes until you are doing one 18 minute session.
Upright Sculling
Method: Start in a standing position, squat down opening your arms so that your hands do not touch the floor. Your thighs should be just below the horizontal. From this position stand up drawing your arms through. To make the exercise more explosive jump up from the squat position whilst drawing the hands through.
