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 - Loading Table
<< An Alternative Weight Training MethodWeight Training for Children and Adolescents >>
Table 7.3
| Loading Table |
|---|
| Exercise Number |
Children |
Adolescents |
Juniors & Women |
Club Men |
Elite |
Notes |
| 1 |
2-5kg |
5-15kg |
15-25kg |
20-30kg |
30-45kg |
Improve technique before increasing weight |
| 2 |
2-5kg |
5-15kg |
15-25kg |
20-30kg |
30-45kg |
Weights machine is better for beginners |
| 3 |
2-5kg |
5-15kg |
15-25kg |
20-30kg |
30-45kg |
One foot forward for increased stability |
| 4 |
2-5kg |
5-15kg |
15-25kg |
20-30kg |
30-45kg |
Core stability exercise |
| 5 |
2-5kg |
5-15kg |
15-25kg |
20-30kg |
30-45kg |
Core stability exercise |
| 6 |
2-5kg |
5-15kg |
15-25kg |
20-30kg |
30-45kg |
Avoid leaning forward during the exercise |
| 7 |
2-5kg |
5-15kg |
15-25kg |
20-30kg |
30-45kg |
Beginners can place their feet on the bench |
| 8 |
2-5kg |
5-15kg |
15-25kg |
20-30kg |
30-45kg |
Teach beginners sound technique |
| 9 |
2-5kg |
5-15kg |
15-25kg |
20-30kg |
30-45kg |
Teach beginners sound technique |
| 10 |
None |
None |
None |
None |
None |
Beginners may be better with sit-ups |
| 11 |
2-5kg |
5-15kg |
15-25kg |
20-30kg |
30-45kg |
Keep the chest in contact with the bench |
| 12 |
Nil |
Nil |
Nil |
5-10kg |
10-15kg |
Do not hyperextend by going too far past level |
